This 3 month pathway is designed for surfers who want immediate structure around their training so they can surf more consistently and recover better between sessions.

It is ideal if you are surfing regularly, ramping up session frequency, or coming back after a break and want gym training to support paddling endurance, pop ups, and overall durability without adding unnecessary fatigue.

The focus is simple: support time in the water, not replace it.

Who this pathway is for

This pathway is well suited if:

• You are surfing consistently or returning to regular sessions
• You want to reduce shoulder or lower back irritation
• You want better tolerance to longer or more frequent surfs
• You want simple structure without overtraining

This pathway assumes surfing remains your primary activity.

What the 3 month focus is

With a short timeline, the priority is supporting surf volume and recovery.

Rather than chasing maximal strength or conditioning, the focus is on:

• Shoulder and upper body endurance for paddling
• Trunk strength and postural control
• Hip strength and mobility for pop ups
• General resilience to tolerate repeated sessions

Training should leave you feeling supported, not depleted.

How the 12 weeks are structured

This pathway uses a single focused 12 week training block.

Gym training is selected to complement surf frequency and session intensity.

Training block approach

The emphasis during this phase is low interference strength and conditioning support.

Programs used

Strength and Hybrid Cardio Beginner
Strength and Hybrid Cardio Intermediate

Choose the level that best matches your current training history and recovery capacity.

If surf frequency is high or recovery is limited, a lower volume option may be more appropriate.

Alternative lower fatigue option

If you are surfing very frequently or feeling run down, a simpler strength only approach can be used.

Programs used

Two Day Full Body Strength Program

This option prioritises durability and recovery while still maintaining strength.

How to manage gym work alongside surfing

During this pathway:

• Gym sessions should not compromise surf quality
• Training volume should reduce during periods of frequent surf
• Shoulder and trunk fatigue should be monitored closely
• Leaving reps in reserve is encouraged

The goal is to surf better and more often, not to chase gym fatigue.

What to focus on during this pathway

Key priorities across this 3 month phase include:

• Consistent surf sessions without breakdown
• Improved paddling tolerance
• Reduced shoulder and lower back irritation
• Better recovery between sessions

Success is measured by time in the water, not soreness.

The Surfing 3 month preparation pathway exists to help surfers train in a way that supports performance in the water.

By structuring gym work around surf volume, you improve durability, reduce injury risk, and give yourself the best chance to surf consistently.