This 3-day/week routine is designed for surfers who can't get to the ocean regularly. It focuses on building and maintaining surf-specific fitness on dry land so you're ready to rip when you finally hit the waves.
- Use: 3 days per week when you can't surf — gym, home, or outdoors.
- Format: Structured workouts — strength, cardio, and mobility split.
- Target: Surfers who live far from the coast or have limited ocean access.
Want this routine as a printable checklist or infographic? Download the PDF.
⬇️ Download Landlocked Surfer PDFHow to use this routine
Train 3 days per week with at least one rest day between sessions. Day 1 builds strength and power, Day 2 develops cardio endurance, and Day 3 focuses on mobility and balance. Follow this cycle consistently to maintain surf fitness even when you're far from the ocean.
Day 1: Strength & Power
Goal: Build lower body power for turns, upper body strength for pop-ups, back strength for paddling, core stability, and explosive power.
- A1: Goblet Squats — 3 sets x 10-12 reps
Benefit: Builds lower body strength and power for generating speed through turns. - A2: Push-Ups — 3 sets x Max reps
Benefit: Develops upper body pushing strength essential for explosive pop-ups. - B1: Dumbbell Rows — 3 sets x 10-12 reps per side
Benefit: Strengthens the back muscles used for powerful paddling. - B2: Plank — 3 sets x 60 seconds
Benefit: Builds core stability for balance and control on the board. - C: Box Jumps — 3 sets x 5 reps
Benefit: Develops explosive power for quick pop-ups and dynamic maneuvers.
Day 2: Cardio & Endurance
Goal: Mimic the high-intensity paddling of catching waves, build cardiovascular endurance for long sessions, and improve recovery between efforts.
- Option 1: Swim Sprints — 10 x 50m Freestyle (30s rest)
Benefit: Most surf-specific cardio — builds paddle endurance and breath control. - Option 2: Bike Intervals — 5 x 3-min High-Intensity (90s rest)
Benefit: Low-impact cardio that builds leg endurance and cardiovascular capacity. - Option 3: Run Sprints — 8 x 400m (60s rest)
Benefit: Builds overall cardiovascular fitness and mental toughness.
Day 3: Mobility & Balance
Goal: Improve balance and proprioception, increase spinal mobility for turns, open up the hips for a lower stance, and lengthen the posterior chain.
- A: Indo Board Balance — 5-10 minutes
Benefit: Improves balance and proprioception — mimics the instability of a surfboard. - B: Cat-Cow — 2 sets x 10 reps
Benefit: Increases spinal mobility for fluid movement and better turns. - C: Thoracic Rotations — 2 sets x 10 reps per side
Benefit: Opens up the upper back for powerful rotation during maneuvers. - D: Pigeon Pose — 2 sets x 60 seconds per side
Benefit: Opens up the hips for a lower, more stable stance on the board. - E: Downward Dog — 2 sets x 60 seconds
Benefit: Lengthens the posterior chain and improves shoulder mobility for paddling.
Quick Reference Cheat Sheet
| Day | Focus | Key Exercise | Surf Benefit |
|---|---|---|---|
| Day 1 | Strength & Power | Goblet Squats, Push-Ups, Box Jumps | Power for turns, explosive pop-ups |
| Day 2 | Cardio & Endurance | Swim/Bike/Run Intervals | Paddle endurance, faster recovery |
| Day 3 | Mobility & Balance | Indo Board, Thoracic Rotations | Better balance, fluid movement |
Quick tip: Consistency is key — even 2 sessions per week will help maintain your surf fitness. Prioritize Day 1 and Day 3 if short on time.
Ready to level up your surfing?
See the online surf coaching program I tested, what worked, and how to get the most from it.
