Heres is the final week of our program. You should feel fitter and stronger and ready to hit the surf.

Warm-Up

We recommend to warm-up/mobilise before every surf and training session. Maybe you have already a warm-up routine that you feel comfortable and well prepared with. If that’s not the case we recommend the mobility (range of motion) exercise shown below as it includes all surf related muscle groups and represents a great routine.

https://www.youtube.com/watch?v=VL1UzAe-_aA

This material is part of a whole mobility program created by Benjamin Heizmann

We advise to do this routine prior to and after each training. So every day is meant to have this pattern:

Mobility – Training – Mobility

Additionally you should do 5 take-offs at the end of your mobility exercise. Perform the take-off the way you learned it and focus rather on the right technique than on speed.

Exercises

All exercises will include a description and depending on the type of exercise number of repetitions or amount of time and sets as well as the break time in between sets.

Example 1: Push-up 3 x 10 + 30 sec = 3 sets of 10 repetitions per set + 30 sec breaks

Example 2: Plank 2 x 30 sec + 25 sec = 2 sets of holding the plank position for 30 seconds each set and have 25 sec breaks in between the sets

Example 3: Bike ride Intensity: Low – Medium – High

Low = Breathing slightly faster
Medium = Sweating, out of breath
High = Full speed and intensity

Many exercises are displayed with different degrees of difficulty. Try the one that you think is right for you at first set and adjust for the second one if necessary.

Tools

This program is meant to be done anywhere you like. This is why we tried to reduce the number of training tools to a minimum.

Matt
Gymnastic ball
Bosu ball or similar (A towel folded a few times works as well as long as we create an unstable surface)

Time

Here is week 6 of 6. This is the final week of the GoSurf fitness program.
You should allow 20-30 minutes per training day.

Week 6

Day 1

1.   Mobility + 5 take-offs
2.   Swimming (preferably open ocean) or surfboard paddling
→ 20 min with medium - high intensity
→ When swimming freestyle, breast only when recovery needed
3.   Mobility + 5 take-offs

Day 2 Rest

Day 3

1. Mobility + 5 take-offs
2. Parallel stance with gym ball in both hands
→ Knees are slightly bent and shoulder wide apart.
→ Jump on bosu ball and land on one leg, standing knee bent and keeping hips in line, pass gym ball powerful straight against wall or to partner while the core stays engaged, catch gym ball. Then start position, jump and land on same leg, pass gym ball to the left, catch. Then start position, jump and land on same leg, pass gym ball to the right, catch. Then same procedure with other leg
= 1 round
→ 2 x 1 round or till exhaustion and no breaks

3. Push-ups with narrow hand placement on bosu ball on couch.
→ Ensure your core is engaged and you are not arching through your back (neutral position). Elbows are never completely straight. Chest is open.
→ Push up explosively and clap hands together
→ 3 x 8 reps or till exhaustion and 1 min breaks
→ More difficult: Bosu ball + toes on floor or bosu ball on floor + toes on couch

4. Mobility + 5 take-offs

Day 4 Rest

Day 5

1. Mobility + 5 take-offs
2. Burpees with jumping with FAST return into starting position
→ Parallel standing position, FAST drop into push-up position, jump into parallel standing position, jump while lifting arms over head, parallel standing position
→ 3 x 20 reps or till exhaustion and 1 min breaks

3. Pikes
→ Push-up position with feet on gym ball. Ensure your core is engaged and you are not arching through your back (neutral position). Elbows are never completely straight. Chest is open. Flexing hip with straight knees and back, bum lifts up in the air
→ 3 x 15 reps and 45 sec breaks