Train for Better Paddling, Faster Pop Ups, and Longer Sessions in the Water

The MHR Online Surf Performance Program is a 12 week training plan designed to improve how you feel and perform in the surf.

This program builds the physical qualities that matter most for surfing: paddling tolerance, explosive pop ups, lower body strength, rotational power, and shoulder endurance. The goal is not just to train hard, but to make each surf feel smoother, stronger, and less fatiguing.

It is written for surfers who already have some training experience and want to support their time in the water with structured, purposeful gym work.

Program Overview

• Duration: 12 weeks

• Training level: Intermediate

• Frequency: 4 days per week

• Session length: 50-70 minutes

• Primary goal: Improve surf specific strength, power, endurance, and mobility

This program complements regular surfing rather than competing with it.

How the Program Is Structured

Surf Specific Physical Qualities

Training across the week focuses on developing:

• Lower body strength for stability, drive, and control

• Upper body and scapular endurance for paddling resilience

• Rotational power for turns and transitions

• Explosiveness for faster, more efficient pop ups

• Mobility through the shoulders, hips, and thoracic spine

Sessions are designed to transfer directly to on-water performance, not just gym numbers.

Phase Based Progression

The program progresses through four clear phases over 12 weeks:

• Foundation Phase:
  Build movement quality, mobility, aerobic base, and shoulder endurance.

• Hypertrophy / Endurance Phase:
  Increase training volume and muscular endurance to build tolerance to longer surf sessions.

• Strength / Power Phase:
  Introduce heavier lifting, explosive movements, and higher intensity conditioning to improve power output.

• Deload Phase:
  Reduce volume, maintain movement quality, and focus on recovery so gains can consolidate.

This structure supports performance while managing joint and shoulder fatigue.

Conditioning and Energy Systems

Conditioning work is selected to support:

• Paddle endurance

• Repeated high effort bursts

• Anaerobic capacity for short, intense efforts

• Recovery between sets and waves

Intensity is progressed across the phases to match surf demands without unnecessary wear and tear.

Equipment and Training Environment

The program is designed for access to:

• Barbells and dumbbells

• Kettlebells and resistance bands

• Rowers or paddling ergometers if available

• Balance or instability tools where appropriate

It works best in a well equipped gym environment.

Warm Up, Recovery, and Mobility

Each training week reinforces:

• Structured warm ups to protect shoulders and hips

• Regular mobility work to support longevity

• Deloading to manage cumulative fatigue

• Recovery habits that support both training and surfing

This is a performance program, not a grind yourself into the ground plan.

Nutrition and Recovery Education

You are given clear guidance around:

• Protein intake to support training and recovery

• Fueling for performance without overcomplication

• Hydration and fatigue management

• Sustainable eating habits that support surfing volume

Progress Tracking

The program encourages tracking:

• Strength and power improvements

• Conditioning tolerance

• Shoulder and joint resilience

• Energy levels both in and out of the water

You also receive access to a free Training Log Template inside the MHR Performance Hub.

Who This Program Is For

• Intermediate surfers wanting to improve performance

• Surfers training both in the gym and in the water

• Athletes wanting stronger paddling and faster pop ups

• People focused on longevity and consistency, not just intensity

Who This Program Is Not For

• Complete beginners with no training background

• Advanced competitive surfers needing highly individualised plans

• People unable to commit to 4 training sessions per week

Where to Go Next

This program sits within the Foundation Programs collection and bridges general strength and surf specific performance.

To continue exploring MHR Online:

→ View all Foundation Programs
→ Learn how MHR Training Systems work
→ See the Support Spectrum to compare coaching options
→ Explore Build Your Own Training Programs

This program can stand alone or serve as a stepping stone into more flexible or coached systems.

How This Fits Within MHR Online

Surf Performance sits at the sport specific end of the Foundation range, combining structure, education, and real world transfer to performance.

From here, many users progress into:

• Build Your Own performance systems

• Coaching support within the Support Spectrum

• Long term hybrid or seasonal sport training blocks

What You Get

• Full 12 week Surf Performance PDF program

• Surf specific strength, power, and conditioning structure

• Phased progression and deload guidance

• Mobility, recovery, and nutrition education

• Access to the MHR Performance Hub