King Kelly
This starts from the beginning. As a strength and conditioning coach, if I were to take a competing Surfer who had never trained basic movement patterns before, I’d take this route. Any athlete strength and conditioning must be specific to each individual’s body, their chosen sport, their current strengths and weaknesses, their psychological state and the level at which they wish to compete. Strength training is not just about putting on muscle mass and lifting heavy weights, it is about creating co-ordinated, well conditioned muscles that function optimally. Strength training should not be confused with bodybuilding. For Surfers, we want to create light, athletic, mobile, flexible, strong bodies that have the ability to move fluidly and powerfully.
1. LINEAR PROGRESSIONS FOR THE ATHLETE STARTING OUT.
A) First 2-4 weeks.. FLEXIBILITY. MOBILITY. STABILITY.
Create a foundation of joint stability, mobility and flexibility. Often an increase in passive flexibility is an injury waiting to happen. Surfers need mobility (involves surrounding joints) as well as flexibility. Mobility refers to the ability to move joints into flexible positions whilst also being stable in these positions. Get onto reflex challenges such as standing on a balance board/BOSU, Indo boards, squatting on a BOSU with side reaching/asymmetrical movements, and using a swiss ball. This sort of stability training will develop reflexes and balance required for surfing, while at the same time prime up all the stability muscles required for safe heavy lifting mechanics later on.
A few examples of such exercises could include; double and single legged squats on a BOSU, squatting on a BOSU and reaching to the side, full squat on foam roller, full split squat on foam roller (same position as surfing stance), Bulgarian split squats on a duradisc, kneeling on a swiss ball while moving a free weight, quadruped on swiss ball, bird-dog on swiss ball, lateral ball roll on swiss ball, Russian twist on swiss ball, forward roll-out on swiss ball, Bodyblade work for the shoulder, push-ups on swiss ball/BOSU, elbows to push-up position (and return) on a swiss ball, standing and moving a water-ball, etc. Apart from being performed in the ‘base stability’ part of a periodised program, this sort of training can be incorporated at the end of a strength or power session with little volume to avoid neural overload. Training such as this can be very specific to the balance and reactive demands of surfing and will train wrist, shoulder, neck, spine, hip, knee and ankle stability.
Mick Fanning taking on a stability ball challenge.
B) STRENGTH ENDURANCE (12-20 rep) for two weeks.
Start each session with mobility drills and prehabilation (exercises to prevent injury from occurring in the first place) work where required. For example, some areas often found weak and in need of more strength to prevent injury include: mid and lower trapezius, posterior delts, serratus anterior, deep neck flexors, neck extensors, glutes, hamstrings, shoulder external rotators and trunk rotation to the less dominant side). Upper body strength endurance is paramount in surfers to keep paddle intensity up and get out the back of the set.
*Surfers are contralateral athletes so I would often choose single arm or alternating arm movements such as alternating lat pull-downs. Where possible, I am a big believer in using predominantly bodyweight mobility and strength drills, which can encompass low to max intensities depending on how they are performed.
C) STRENGTH (6-12rep) for four weeks.
Develop the conventional lifts in addition to other strength work. For example, squat, deadlift, OH press, bent-over row, bench, bodyweight strength work using full range. Train uniltateral also, such as Bulgarian split squats, split stance deadlifts, one arm bent-over row, one arm overhead press. Strength and power is required to pop up fast and short bursts of paddle power. Surfers need both hip and knee dominant exercises, both single and double leg exercises, and both stable and unstable surface training.
D) MAX STRENGTH (1-6RM). Train for two weeks. This will start to stimulate the highest threshold muscle fibres for greater strength gains. If the athlete is very new to this, I would spend a bit more time on this, learning the technique correctly, since it is the foundation to be more powerful and dynamic.
E) POWER. Train for 2 weeks maximum (one to two sessions per week). Develop the complex lifts (snatch, clean and their variations). Perform other exercises explosively, such as speed deadlifts, speed box squats, push presses, medicine ball throws/slams, bench throws, plyometric jumps/push-ups/bounds, box jumps, sprints, pop-ups. Strength and power is required to pop up fast and short bursts of paddle power. For surfing it is also important to train rotary power or anti-rotary power for fast turns and explosive manoeuvres.
Again, if the athlete is super new to these lifts, I would spend a bit more time on nutting out the lifts correctly. Speed training will lead to neural system gains.
Once the athlete has completed at least one full cycle of this linear training from A-E, I would then utilise a Conjugate method of training (rotating lifts and types of training rather than focusing on one aspect of training) for maintenance of the neuromuscular development already achieved and keeping the athlete in a prepared state since surfing events can be anywhere between 0-3 times per month throughout the year. I would not find a linear periodisation system to be useful in such a situation, since time would not allow for the athlete to complete a full linear training cycle which ends in their peaking phase. They would need to maintain strength, strength endurance, power and conditioning throughout the year, and the congugate periodisation system is the only way which I believe would achieve this.
2. MAINTENANCE STRENGTH & CONDITIONING ULTILISING A CONJUGATE SYSTEM.
I would use a conjugate system, training concurrently, for athlete maintenance for a variety of reasons. I believe that athletes should be prepared at all times, especially when an event could pop up unexpectedly. I believe that the linear periodisation system will actually detrain certain strength aspects as another is being developed and the next phase is entered. For example, moving from a power phase back to a strength endurance phase, will detrain the power gained in the last phase. Also, as Louie Simmons (Westside Barbell) has stated, if you are working on power for 2 weeks and then switch to the next phase, you are missing the gains you could potentially reach if you just continue to cycle power exercises because there is a lag phase of the body’s ability to adapt to the training stimulus.
The conjugate system for a Surfer would be comprised of three main training aspects;
A) STRENGTH ENDURANCE WORK – performing lower intensity, higher rep sets (15-30 rep), once per week. Exercises are rotated every week by changing either the way the exercise is performed or switching the exercise entirely. once Perform in a circuit with little rest. These endurance exercises could be performed as a ‘finisher’ at the end of a strength or speed workout, or as part of conditioning.
B) DYNAMIC / SPEED/POWER WORK – exercises are rotated every 1-3 weeks. For a pro surfer I would perform dynamic lifting once or twice per week. Choose 1-3 exercises to perform explosively, depending on the complexity and central nervous system demand of the exercise, and follow with accessory and supplementary work to support the main lifts and correct existing muscle imbalances. Examples of main dynamic exercises could include power cleans, power snatch, speed deadlifts, speed squats, speed bench, bench throws, plyometric chin-ups/pull-ups. Depending on how the athlete is feeling after the main dynamic lift and where they are in their program, exercises which could follow the above include box jumps, jump from kneeling to feet, medicine ball slams/throws, tornado ball slams/throws, kettlebell swings, kettlebell cleans and snatches. I would follow speed exercises with any additional supplementary and accessory work (strength and strength endurance), for example reverse hyperextensions, pull-throughs, tricep work, hip thrusts, bent-over rows, rotator cuff work or sled work.
A workout example could look like this; power clean (1-2rep), plyometric jumps off a high box (5 rep per set) and medicine ball slams (10 rep), followed by a strength circuit of single leg deadfits (8-10rep), cable woodchops/trunk rotation (8-12rep) and shoulder rotator cuff work (15-25rep).
C) CONDITIONING WORK – Focus on metabolic conditioning and training the energy systems required for improving surfing performance. Surfing fitness requires both aerobic and anaerobic energy systems. For metabolic conditioning for elevating the anaerobic threshold I would include this once per week or once per fortnight depending on what the athlete needs the most. Paddling harder, faster and longer demands the ability of cellular systems to provide energy, using both the aerobic and anerobic energy systems. The aerobic system is pulled into play for the paddles out the back and the anerobic system is required for strong, short burts of power to paddle onto the wave, popping up and for explosive turns. Examples of this sort of conditioning could include;
-resistance training circuits (eg. 30second stations with no rest) of single leg squats, pull ups, land pop-ups (both sides trained), prowler pushing, sled pulling, landmine, kneeling on SB with medicine ball catch/throw, medicine ball slams, straight arm lat-pull downs (alternate arm), cable alternating pulls (rotate thoracic spine).
-outdoor sprint training land/water . Sprint run approx 50m to water – tread water until water is deep enough to swim – freestyle swim sprint out in surf 50m – turn around and head back to the shore – rest 30s and repeat entire circuit. Repeat 5-10 times.
ONCE PER MONTH OR ONCE EVERY TWO MONTHS – HEAVIER LIFTING (1-6 rep)– exercises are rotated each session. Examples of maximal (1 rep) lifts could include conventional deadlifts, sumo deadlifts, split stance deadlifts, box squats, Olympic style squats, powerlifting style squats, hip thrusts, bench press/floor press/board press/single arm press (triples), split jerk, weighted pull-ups, etc. Training at near maximal intensities once per month would stimulate the higher threshold muscle fibres (for power and strength) without leading to unnecessary muscle bulk or restricted range of motion, and would not overload the central nervous system as would training maximal every session. Switching the main lift each session by either changing the way the exercise is performed (bands, decline, grip, chains, etc) or switching the exercise entirely ensures you can train heavy throughout the year by rotating main lifts. I would perform singles for squatting and deadlifting (1RM), and triples for bench (3RM). 3RM clusters for the squat or deadlift would also be good (3 X 1 rep lifts with 10sec rest between each lift) which could be less risk of injury.
I would also aim to train complex, almost gymnast-like bodyweight movements at high intensities rather than relying too much on free weight and barbell training. Surfers need a lot of dynamic strength with lots of mobility. Gymnastics sessions could also be looked at – flips, arials, sticking landings, etc.
The diagram below demonstrates how easily the core lifts can be adjusted to ensure exercises are rotated frequently;
NOTE: In considering program design, the swell conditions will certainly affect training and weekly scheduling of training will be strongly influenced by how good the waves are on a certain day. Therefore, programming will need to allow for flexibility in session times.
In surfing, the athlete obviously needs time in the water, just as an athlete needs skill/tactical training. I would be educating the athlete on the benefits S&C will provide to their surfing, and aim for at least 3 sessions per week with them (2 strength and 1 conditioning). I would ask the surfer to rate their surfing session by RPE for each day and calculate the training load for the week. This load will need to be factored in to the overall total training load and record the strength progress and energy levels of the athlete. From there I could more effectively determine a time limit for major season / comp season.
TAPERING FOR AN EVENT
When tapering (30-60% intensity of normal training load) for an event, i would reduce mainly volume (rather than intensity) because I believe that it is important to keep intensity high for maintaining physical and psychological preparation. For example, if the athlete is used to performing 3-4 sets in pre-competition and then reduces that volume to 1-2 sets in competition season, the body will have reserves for more training yet the intensity will be maintained which is enough to deload the athlete in leading up to a comp.
I would discontinue any heavy strength training one week before the proposed comp date (eg. 16th) and would not train heavy or intense at all during this time. During this time I would keep up all mobility and stretching work and have two bodywork / massage treatments arranged in that week, not to mention having bodywork arranged consistently throughout the athlete’s program.
