So you’re planning your dream surf trip. You have your place booked, boards ready, and plans all made. But, you only surf a few times a month at home. Going on a surf trip often means a lot of surfing, and a lot of wear on the body. When we went to La Saladita a month ago, we surfed for 6+ hours a day. Granted, it was a longboard break and not too hectic, but you may need to prepare yourself!

Once you’ve double-checked your packing list, it’s time to consider getting in shape. Whether you surf regularly or are an occasional surfer, taking care of your body is crucial. Don’t be fooled by wave strength or height. Even beginner surf vacations are going to be demanding on the body!

Surf

First, surf when you can! There’s nothing quite like surfing to prep for surfing! Tons of other activities may help cardio, endurance, or strength. But nothing will work out the surfing muscles quite like surfing itself. My recommendation is to surf as much as possible in the month or so before your trip. We’ll talk about the timeline of training at the end, but get your sessions in!

This may sound crazy, but you also might consider paddling out on flat days. If you don’t already know how to paddle well, practice will make you better! If you do, you’ll keep those muscles working. Before my trips, I will often use my free time to take my board out to the sea and paddle around. What I do is paddle out to the reef where we live with a mask and snorkel, spend some time snorkeling with the leash attached, and paddle back.

Swim

If you can’t go out and surf, try swimming instead! As already mentioned swimming with a board (or paddling, as we call it) is perhaps the best. But if that isn’t an option, simple swimming will do the trick. It doesn’t have to be in open water; if all you have access to is a swimming pool, utilize it.

I recommend being intentional with your swimming. Don’t just go for a gentle swim. To get the most out of your training time, try to find some rhythm and a routine. You might try swimming a few laps, taking a few breaths, and swimming a few more. To get in shape for a surf trip, make sure your sessions are getting progressively longer!

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Strength Training

Strength training is important in general to keep the body healthy for activity. I personally do two days a week with my personal trainer at the gym, and two days at home with some dumbbells and TRX bands. A lot of the exercise I do is surf-specific, like paddling workouts or movements that strengthen the muscles I use surfing.

Strength training is a great way to build strength (obviously), endurance, and reduce the risk of common surf injuries. I strongly recommend a regular strength training program of at least two days a week for any surfer, especially as time moves on and you age! It will keep you healthy and in the water longer. For a surfer-specific workout program, you’re just not going to beat the Surf Strength Coach.

Stretching/Yoga

This is something many beginner and intermediate surfers skip. But if you look at the pros in surfing or any other sport, you’ll see they all engage in some sort of stretching routine. It’s actually one of our tips for beginner surfers: stretch! Stretching after surfing (or between sessions) improves flexibility, reduces soreness, and can increase blood flow to help you recover more quickly.

If you find it hard to stretch regularly, give yoga a try! It’s helped me immensely. We have a whole page on Yoga for Surfers if you want to learn more, but here’s the gist… We love Bulldog Yoga. They offer online classes for everyone and it’s a great way to do yoga on the go. You can also check out Yoga with Adriene. She has a bunch of different videos of different lengths, for the morning or night, and for different levels.

Mobility Exercises

Mobility is another one that has changed my life. I had problems with my ankles from skateboarding for years, and saw a local physical therapist. Over the last few years, she’s given me a mobility routine for my entire body to build range of motion and strength through the range. On days that I surf, I do my mobility exercises before surfing. During slow periods, I do my mobility exercises before I workout.

Mobility differs from stretching in that stretching focuses on lengthening muscles, while mobility specifically focuses on the range of motion of joints with strength and control. Think that flexibility allows you to bend over and touch your toes, while mobility allows your hip to do a strong and controlled hip circle. Mobility is essential in surfing, and will help you prevent injury on your surf trip.

Nutrition

I’m neither a dietician nor a nutritionist, but what we eat is obviously important. Especially leading up to a surf trip, I am extra careful about what I consume. Too much heavy food or carbs can leave me feeling sluggish and slow to recover. I eat vegetarian, and try to avoid any carb loads before going on a surf trip. You also might consider increasing your protein intake to help muscle growth.

Sleep

Before your trip, make sure you get some sleep! It’s actually largely during sleep that your muscles recover and rebuild tissue. Sleep also triggers growth hormones and prolactin which help muscle growth and recovery. Show up to your surf trip with a well-rested body, and you’ll thank yourself later.

Rest

Finally, make time to rest. Especially in the few days before your trip, take it easy. You want to train and get in shape for your surf trip, but you don’t want to overdo it. Give your muscles time to recover, and allow your body adequate rest. In the several days leading up to your trip, you may consider extra rest. Kick back, read some books about surfing, and chill out.

Timeline

Depending on how hard you plan on going on your surf trip, you may want to consider a tapering schedule. This is how it works. Start by building up strength and endurance. Extend your surf sessions by 15 or 30 minutes each time you go out to build this. Lift progressively heavier weights.

But, as you get closer to your trip, slow down. In the week before your trip, do what is known as a taper week. Many athletes do this when preparing for an event, as it allows your body time to fully recover. You don’t need to completely drop all training. Instead, just lower the volume or intensity. Personally, I will train maybe once in the week before a trip, then spend the rest of the week doing engaged stretching and mobility.