Surf Performance Program (12 Weeks)

Level up your surfing with a 12 week performance program designed to make you stronger, faster, and more explosive in the water. Built for surfers of all levels, this plan combines strength, mobility, endurance, and paddle power training so you can perform at your peak and stay out longer, catching more waves with less fatigue.

This isn’t a run of the mill gym plan, it’s surf specific training created to target the exact movements, muscles, and energy systems surfers rely on. From improving pop up speed to increasing rotational strength, everything is programmed with performance on the board in mind.

Across 12 weeks, you’ll move through phased training blocks to maximise results:

• Foundation & Stability (Weeks 1-3) - Build a strong, stable base, focusing on balance, mobility, and core control.

• Hypertrophy & Paddle Endurance (Weeks 4-7) - Strengthen key muscle groups, improve shoulder endurance, and condition for longer sessions.

• Power & Speed (Weeks 8-11) - Develop explosive pop-ups, quicker turns, and stronger bottom-to-top transitions.

• Deload & Mobility Reset (Week 12) - Reduce fatigue, restore mobility, and prepare for your next surf block.

Each session is purpose built and includes:

• Strength and stability drills for better board control

• Rotational core work to improve turns and cutbacks

• Paddle endurance conditioning to keep you in the lineup longer

• Mobility flows to enhance flexibility and reduce injury risk

Whether you’re chasing heavier breaks, improving technique, or just want to surf stronger and longer, this program gives you the tools to perform at your best.

Perfect For

• Recreational and competitive surfers looking to boost overall performance

• Those wanting better paddle endurance and reduced fatigue

• Surfers aiming to improve explosiveness, balance, and flexibility

Disclaimer:
This program is coach designed to achieve a specific outcome, but it does not take into account any previous or existing injuries, health conditions, or individual limitations. It is not tailored specifically to your personal circumstances.

MHR Fitness Online accepts no liability for any injury, loss, or damage sustained through the use of this program. By purchasing and following this program, you acknowledge that you participate at your own risk.

If you have an injury, pre existing health condition, or any concerns about starting a new training program, please seek advice from a qualified health professional before beginning.

Always train responsibly, listen to your body, and stop immediately if you experience pain or discomfort.