Professional Surfer Benchmark
V2. Surf Training Week
A useful modern professional-surfer benchmark is frequent surfing supported by three strength sessions, regular power exposure, short mobility or prehab work most days, and enough recovery work to keep the next surf session productive. Use RPE as the gym intensity guide and keep the program technical enough that surfing still feels good.
This Week Check-Off
Compare Your Week
Strength training
3 days/week
Power or plyometric exposure
2 exposures/week
Mobility or prehab
5-7 days/week
Core and rotation
2-3 days/week
Surf exposure
Consistent water time
Recovery habits
Most days
Current Focus
Training Priorities
Lower Body + Power
Medicine ball rebound, curtsy lunge and single-leg landmine RDL to support power, landing control and single-leg strength.
Hip + Core
Adductor, abductor and transverse twist work to build better control through stance changes and turns.
Upper Spine + Upper
Thoracic airplanes, shoulder reach, gorilla row and bicep curl with core pressure.
Week One Feedback
Run the program for roughly a week, log how it feels and adjust the next version from the evidence.
Weekly Structure
Your Week at a Glance
Session 1. Lower + Power
5 min Assault Bike Warm-Up, Medicine Ball Jump Rebound, Curtsy Lunge, Single Leg RDL Landmine
Power, landing control and single-leg strength for surfing.
Session 2. Hip + Core
5 min Assault Bike Warm-Up, Core and Adductor Single Leg Lift, Core and Hip Abduction, Transverse Twist
Adduction, abduction and rotation control for stance changes and turns.
Session 3. Upper Spine
5 min Assault Bike Warm-Up, Thoracic Airplanes, Unilateral Shoulder Reach, Gorilla Row, Bicep Curl with Core Pressure
Upper-spine rotation, shoulder reach, pulling strength and core pressure.
Weekly Tracker
Track Your Gym Sessions
Lower Body + Surf Power
5 min Assault Bike Warm-Up, Medicine Ball Jump Rebound, Curtsy Lunge, Single Leg RDL Landmine
Hip + Core Rotation
5 min Assault Bike Warm-Up, Core and Adductor Single Leg Lift, Core and Hip Abduction, Transverse Twist
Upper Spine + Upper Body
5 min Assault Bike Warm-Up, Thoracic Airplanes, Unilateral Shoulder Reach, Gorilla Row, Bicep Curl with Core Pressure
Progress
Your Progress
Each exercise on the Program page has a log line. Write what you did and how it felt. Everything saves to this device by week. At the end of the week, copy the summary and send it to Sebastian.
Past Weeks
Your first completed week will appear here.
Reflections
Weekly Notes
Lower + power
Hip + core
Upper spine + upper
Surf carryover
Recovery
Questions for Sebastian