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Designed for surfers who train smart

Surf Workout Program: 4-Week Strength Training for Surfers -TRAIN FOR SURFING
NOT THE GYM

A surf-first strength, mobility, and shoulder-health program built to make you paddle longer, pop up faster, and stay injury-free — without getting bulky.

Start Your 4-Week CycleSee How It Works
Surf-specific movements
Shoulder-safe by design
Customize to your equipment
40–50 min sessions

“Designed for surfers who want to stay light, mobile, and powerful — in and out of the water.”

The Problem

MOST STRENGTH PROGRAMS
WORK AGAINST YOUR SURFING

Traditional gym programs are built for size and symmetry — not paddling endurance, balance, or shoulder longevity. Surfers run into the same problems over and over.

Heavy legs that feel dead in the water
Tight shoulders and cranky elbows
Strength that doesn't translate to the board
Programs that leave you sore instead of surf-ready

You don't need more muscle.
You need the right strength.

The Solution

BUILT AROUND HOW SURFERS
ACTUALLY MOVE

This program was designed around the real demands of surfing — every exercise earns its place based on carryover to the water, not gym aesthetics.

Long Paddles
Explosive Pop-ups
Rotational Power
Unstable Positions
High Shoulder Volume
How It Works

SIMPLE STRUCTURE
SMART PROGRESSION

4 Workouts Per Week

Mon
Tue
Wed
Thu
Fri
Sat
Sun

Each Session Includes

  • Strength that supports paddling and pop-ups
  • Built-in mobility and shoulder health
  • Clear progression without chasing heavier weights

No guesswork. No junk volume.

Fully Customizable

TRAIN WITH WHAT
YOU HAVE

Traveling? Limited equipment? No problem. Tell the app what gear you have access to, and it automatically adapts every workout with smart exercise substitutions.

Smart substitutions — exercises swap automatically based on your equipment
Same results — surf-specific benefits preserved regardless of setup
Change anytime — update your gear as your setup evolves

YOUR EQUIPMENT

Settings
Dumbbells

Classic strength work

Kettlebell

Explosive power moves

Pull-up Bar

Vertical pulling strength

Bands

Portable resistance

Bodyweight

Always available

Workouts adapt instantly to your selections

Features

EVERYTHING YOU NEED
NOTHING YOU DON'T

Surf-Specific Strength

  • Horizontal pulling for paddling endurance
  • Unilateral work for balance and control
  • Power without bulk

Built-In Shoulder Health

  • Scapular control
  • Smart pressing angles
  • Carries and mobility baked in

Adapts to Your Setup

  • Customize to your available gear
  • Works with dumbbells, kettlebells, bands, or bodyweight
  • Auto-substitutes exercises based on equipment

Progress Without Bulk

  • Rep, tempo, and density progression
  • No maxing out
  • No hypertrophy chasing
Is This For You?

IS THIS PROGRAM
RIGHT FOR YOU?

Yes, if you:

  • Surf 2–6x per week
  • Want to feel lighter and faster in the water
  • Care about shoulder longevity
  • Train with whatever equipment you have

Not for you if:

  • Your main goal is bodybuilding
  • You want to max out lifts
  • You enjoy high-volume pump workouts
Results

WHAT YOU'LL NOTICE
AFTER A FEW WEEKS

Easier paddling on long sessions
Faster, cleaner pop-ups
Better balance when the board gets unstable
Less shoulder tightness
Strength that feels useful, not heavy
The App

EVERYTHING YOU NEED
RIGHT IN THE APP

  • Customize workouts to your equipment
  • Guided workouts with clear sets, reps, tempo
  • Exercise visuals and demonstrations
  • Mobility flows included
  • Repeatable 4-week cycles
  • Progress tracking

No spreadsheets. No thinking.

Week 1 • Day 1

UPPER BODY STRENGTH

DB Floor Press
3×8
Single Arm Row
3×10/side
Half-Kneeling Press
3×8/side
Farmer Carry
3×40m
Progress50%
Get Started

START YOUR FIRST
4-WEEK CYCLE

ONE-TIME PURCHASE
$79

Lifetime access • No subscription

  • Full 4-week surf-strength program
  • Customize to any equipment setup
  • Built-in mobility & shoulder health
  • Progression guidance
  • Exercise demonstrations
  • Repeatable cycles forever

Instant access • Works on all devices

FAQ

COMMON QUESTIONS

What equipment do I need?

The program adapts to your available gear. You can train with just bodyweight, add resistance bands, dumbbells, kettlebells, or a pull-up bar. Tell the app what you have, and it automatically adjusts every exercise to match your setup.

Will this make me bulky?

No. The program is specifically designed to improve strength without adding unnecessary mass. You'll get stronger and more functional, not bigger.

Can I repeat the program?

Yes — it's built to be cycled again and again, with small, sustainable progressions. Many surfers run this year-round.

What if I surf a lot one week?

The volume is flexible. You'll learn how to adjust sessions around swell. The app tracks your progress so you can pick up where you left off.

Do I need a gym?

No gym required. The program works with minimal equipment and adapts to what you have — perfect for home workouts, garage gyms, or training while traveling.

How long are the workouts?

Each session is 40-50 minutes including warm-up and mobility work. No wasted time, no fluff.

TRAIN SO SURFING FEELS
BETTER — NOT HARDER

Stronger paddles. Faster pop-ups. Healthier shoulders.