Surfer Workouts – The best workouts to get a Surfer Body

How to be a Fitter, Stronger and Healthier Surfer

A Tide Watch is not the most important surfing tool out there….your body is first and foremost the most important tool followed by your board, wax, watch ect. Here at BSW we researched the best program to help get your body into shape.

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We have personally trained hundreds of surfers to date. In the process, we have learned and tested the most efficient, proven, and tested methods to lose fat, have a strong and lean body, improve your surfing, and increase time spent in the water by getting fitter and following the easy steps outlined below.

Get the surfer workout program that will help you keep up with the waves now!!

1. It all starts with what you eat. The fuel you are putting into your body  during surf fitness training day in and day out, determines how you feel and how well you can perform. If 50% of your diet consists of natural and water-rich foods like fruits, vegetables, and sprouts and the other 50% is lean protein and complex carbs, you are on your way to feeling great and performing at your peak.

2. Core strength is essential.  The more developed your core is, the better you will be able to rotate your hips for a bottom turn/snap/cutback, handle a big wave, duck dive, and paddle out in the line-up. In almost every surfing movement, your abdominals are directly or indirectly worked.

3. Increase your paddle powerYou and I know that a surfer spends most of the time in water paddling. It is often through big sets or whitewash – especially if you get caught on the inside. Not only for your enjoyment but mainly for your SAFETY, you need to be able to paddle out of those tough spots with speed.

How to increase paddling power

Effective paddling exercises target your shoulders, lats, arms, and core and challenge your stamina to make you a strong paddler. With that level of fitness, you can be confident that you can go out there and have fun, even in rough conditions.

Examples of such exercises are Freestyle swimming, Floor Y/T/A raises, Rear lateral raise, Barbell push/press, Plank dumbbell row, Upright rows or Wall sits with shoulder twist.

4. High-intensity cardio and weights training increases your staminaTraining for a sport as dynamic as surfing, your #1 priority is to be able to react to changing conditions and be able to generate quick bursts of energy and power. Countless hours on the treadmill will not give you the stamina and strength that you need in water.

How to get really fit if I only have 20-30 minutes a day

High-intensity cardio and weight training has 3 advantages: Builds your total body strength and stamina, saves you time (trainings are shorter & more efficient) and burns fat FAST.

The key to results with High Intensity Cardio Training is that you are never at full rest. In between the main exercise, you do another form of lighter cardio. For example: 5 x 30-second running interval at 80% speed with 5 x 20 double-leg box jumps in between.

5. You don’t need gym strength as much as you need functional strength. The difference in the two is its functionality in real life: performing a biceps curl or having an impressive one-rep bench press record is good for the gym, but as a surfer you predominately want to tailor your trainings for a day out in water (or a snow-covered mountain, swim, etc.)

Functional exercises improve your stability and include a lot of rotational movements, incorporating a number of muscle groups and joints at once and giving you explosive power. In your body, nothing works in isolation. Everything is connected.

6. Focus on muscle endurance, not volume. Very strong and bulky muscles will not necessarily give you the muscular endurance that is required for a strenuous day out in the waves. If you took a huge weightlifter out surfing, you would find that they tire quickly.

As a surfer, you want to be ready for long paddles through sets, followed by quick bursts of speed as you frantically paddle to catch the wave, pop up, and ride. For this type of activity, the size and thickness of your biceps or how much you can bench-press, is irrelevant.

7. Perform simple body-weight exercises. Many people are under the false assumption that they need fancy gym equipment and high-tech machines to unlock their body potential. This could not be further from the truth. Most of this myth has been developed over time due to marketing, and, therefore, bodyweight exercises have become extremely overlooked by our current culture.

Do I need gym equipment for surf fitness training?

Bodyweight exercise directly transfers to surfing movement better than weight room exercise and high-tech gym equipment. These exercises will also keep you safe from the many chronic injuries that come with heavy weight lifting and unnatural motions that weight machines have. You always want to focus on body-weight exercises such as variations of planks, press-ups, squats, etc.

Therefore, you don’t need fancy gym equipment or an expensive membership to be a really fit surfer. All you really need is a fitball, some weights, BOSU and foam roller – and a high-quality surf fitness program!

8. Importance of solid pre- and post-workout routine. Your body needs some time to stretch and get the blood flowing into key muscle groups before you can exert maximum energy. You always need to start with a 3+ minute warm-up (skipping rope, arm swings, light jog, etc.) before you start stretching, followed by a dynamic stretching routine to increase your overall flexibility and mobility.

Lastly, it is vital to foam-roll your muscles at least once a day, preferably after a tough, long training session.

9. Consistency Is the Key. Your body responds better if you make a series of positive changes over time, rather than a massive turn from one day to another. Our clients that made the biggest progress were the ones that weren’t the fittest to start with, but they were definitely most consistent. Those that stuck to 3-4 trainings per week and made wise diet and lifestyle choices saw great results within 2-3 months. There are many programs out there. Once you make a decision, stick to it and be consistent for the best results.

 

Tags: surfer workout surf balance board surfset fitness surfboard workout surf fitness training surfing exercises surfboard exercise surfboard exercise machine surf exercise machine surf training board surfer diet surf training surfer body

Nixon Watches – The Ultratide

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Everything is great about this watch except for the fact that it is not compatible with androids so my husband has to link with my phone. Little inconvenient but not a deal breaker because we are together most of the time. If you don’t have access to an iPhone don’t order this watch. I wish I knew that before I ordered.

Great watch for going surfing it has a heat timer, you can log sessions, and lots of details about wave height, wind etc. Haven’t had any problems with the watch except I suggest that when the battery dies do not try to replace it yourself, instead send it to nixon to get it done. It is pretty accurate in determining wave height and updates every hour or two. I do wish the watch had a stronger backlit light when your in the dark.

Nixon Men’s Sentry Watch

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The watch band is really nice quality and thick leather. Definitely looks premium and not flimsy or cheap. The face of the watch is a bit darker navy than the picture shows but still nice and classy.

I bought this watch for my boyfriend and he loves it! The watch is very nicely made and has eye catching features. He gets compliments on it all the time with its very classic look. I ordered it with the brown leather band and blue face which is a bit different in a good way. The days of the week are in English and Spanish which is a nice touch. Overall this watch was the perfect size and he would absolutely purchase it again or recommend it to a friend.

The adjustable wrist strap was top-notch and the styling behind the design of the watch is exquisite especially for the price point. I have been looking for a replacement for my eight dollar Walmart watch for about a year now and I am much happier with this one. it is very very smooth like Bronze looking inlay and Minute hand hour hand and second hand all move smooth

Classy, durable and affordable. I get compliments on this all the time. Looks like a really expensive watch, but costs less than $200. I will probably buy a few more of these in different styles for my collection.

Nixon Watches – Men Chronograph Stainless Steel Watch

 

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Awesome watch. This watch is big like 2″ big but if you have big wrist its perfect. nixon did a great job making this a bold and manly watch. It definitely gets compliments every time i wear it. Only cons which are not that big of deal is that the chrono/time functions have to be unscrewed if you want to use them. Purpose is so water doesn’t get in when you go swimming. One last thing is that the chrono second hand reset to the 58 minute mark so it was confusing that you might have to calibrate it manually to get it to stop at the 12 o’clock position which is explained in the manual.

My boyfriend fell in love with this in the store but in gold, which I neglected to remember upon ordering. He actually loved it so much he decided to keep it and maybe get the gold in addition to this. For the price, the quality really can’t be beat. The heft of the watch case is impressive and the design and execution is absolutely gorgeous. He gets compliments wherever we go. The watch has a high polish finish, which is beautiful, but requires a daily wipe down to keep looking pristine. Overall, A+.

The watch is absolutely beautiful and the matte silver & black color scheme is a classic, but is surprisingly difficult to find. I originally bought the white face 51-30 from Nordstrom, but returned it looking for this particular watch and they do not even carry it! I had to find it on Amazon, but it was well worth the effort. I actually saved some money even with next-day delivery. This is my every day casual watch and it also dresses up well. I find the black/silver 51-30 Chrono to be the best looking Nixon watch second only to the solid gold 42-20 Chrono, but that just doesn’t seem a practical every day watch. As others have stated it is big, heavy, and rock solid. You can’t go wrong with this classic.

My girlfriend just got me this watch for my birthday! I LOVE THIS WATCH TO DEATH! This is my second 51-30… My first one being the gold and black Nixon 51-30 Chrono and this watch just BLEW MY MIND when I saw it in person and put it on for the first time! I honestly can’t put into words how amazing this watch is though! 🙂 If you’re looking for a Nixon 51-30 or a rose gold watch in general… YOU WILL NOT BE DISAPPOINTED WITH THIS WATCH!

A great investment! The watch arrived in mind condition and without a scratch on it. I purchased this for my husband around Christmas time. It was worth every penny the watch cost just to see the look of surprise on my husband face had when he opened the box. He polishes it every day and takes it out on special occasions. He received a lot of compliments when he wears it. I am planning on buying him another Nixon watch for his birthday.

 

Rip Curl Watches – Mens Search GPS

Rip Curl Mens Search GPS Watch

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I love this watch! It is perfect for knowing the tide when I want to go fishing or surfing. Setting the time is a little tricky. You need to hold down the mode/set button for 2 seconds while the time is displayed and the tide display shows the arrow. Do not try holding the mode button if the menu pops up. That was the mistake I made several times. The nearest beach to me that the watch offers for tide in the settings, has a minute difference from where I live. Other than that, the watch looks and feels great on my wrist! – I debated whether this watch was worth the money, mainly not because of the feature set, but just if it’s worth $300 to know when/where/how long you surf. It’s probably a pretty small niche group of people that really want to track this data, but as an engineer and someone who’s in the water kiteboarding/surfing 150 days a year, it’s a nice tool. I like knowing time on the water plus wave lengths, speed (especially when kiteboarding), and distance travelled. It’s also a very functional tide watch. I’ve only had one issue with the bluetooth sync, but it has not happened again since I updated the firmware by syncing it via USB. – My friend and I have this watch. It’s great, you can really quantify and see your surf sessions as well as the kind of numbers the rip curl pro surfers are posting. Definitely a motivator and just a really cool gadget to have. I’ve had it for maybe a year now and I’m super happy with it, if I were to nitpick I wish the app synced with my android phone but it’s okay I just use the cable. Also if you get one of these make sure to start the GPS searching before you get in the water. Awesome product, get it, especially if you love to surf. – Great product, tough and well built with quality materials. I liked the feel of the rubber which increases grip and makes it very comfortable to wear. I regret the lack of a heart rate monitor and step counter which would make it even more fun! Awesome app goes with it to monitor your surfs. The display is OK, my only criticism would be battery life. First day, with a charged watch I surfed 2hrs and wore the watch all day, all night, went surfing next day it crapped out after 40mins. Needs a daily charge if you’re going surfing and running the GPS. Hold charge much, much longer on watch mode alone.RIP-CURL-SEARCH-GPS-SURF-WATCH-02

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BEST SURF WATCHES 2018

“Made Our BEST SURF WATCHES List” Reason Codes: Look – Practicality – Comfort – Features – Price

Casio G-Shock 

Look – Practicality – Features

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An amazing watch. Great quality, form and function. It’s a little large. The band is a little longer than I like (7.25″ wrist) – but it is designed to accommodate a wetsuit.
It’s a keeper.”

“I’ve owned dozens of Casio’s, ranging from the most basic G-Shocks to the $1000+ MT-G G-Shock as well as Triple Sensor Pro Treks and basic retro digitals. And this model is my favorite.

The new Frogman combines the best feature of all of the above in a very attractive, highly durable and relatively affordable package. This newer version Frogman is also Tough Solar and Multi-Band 6 atomic synched, plus it offers the basic stopwatch, timer, alarm, moon and tide features and an ISO-rated 200 meter professional diver rating.

Combined, these attributes create the perfect sport watch, in my opinion. The only qualification I’ll make is that the GWF-1000-1JF is LARGE. So if you have wrists smaller than about 7.5 inches, this may be too much for you. Mine are 7.75 and I feel like it’s about as large as I can reasonably wear. It’s not so much the weight or case diameter, but more the vertical lug to lug dimension that limits its fit for smaller wrists. And the height is pretty substantial at 18mm. So keep that in mind.

Above all, if you can manage the size, this model will serve you well. I’ve only had mine a while, but I think it will likely serve me well for years and years.

Rip Curl Mens Search GPS

Look – Practicality – Comfort – Features

gps_watch_black_iphoneMy friend and I have this watch. It’s great, you can really quantify and see your surf sessions as well as the kind of numbers the rip curl pro surfers are posting. Definitely a motivator and just a really cool gadget to have. I’ve had it for maybe a year now and I’m super happy with it, if I were to nitpick I wish the app synced with my android phone but it’s okay I just use the cable. Also if you get one of these make sure to start the GPS searching before you get in the water. Awesome product, get it, especially if you love to surf.”

“I debated whether this watch was worth the money, mainly not because of the feature set, but just if it’s worth $300 to know when/where/how long you surf. It’s probably a pretty small niche group of people that really want to track this data, but as an engineer and someone who’s in the water kiteboarding/surfing 150 days a year, it’s a nice tool. I like knowing time on the water plus wave lengths, speed (especially when kiteboarding), and distance travelled.

It’s also a very functional tide watch. I’ve only had one issue with the bluetooth sync, but it has not happened again since I updated the firmware by syncing it via USB.

Nixon Ultratide Watch

Look – Comfort 

nixon215Everything is great about this watch except for the fact that it is not compatible with androids so my husband has to link with my phone. Little inconvenient but not a deal breaker because we are together most of the time. If you don’t have access to an iPhone don’t order this watch. I wish I knew that before I ordered.

Love it, only issue is the light isn’t as bright as I’d like at night, but since I’m only in the water with it, it’s fine

Rip Curl Rifles Tide Watch & 

Look – Comfort – Price 

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I love this watch! It is perfect for knowing the tide when I want to go fishing or surfing. Setting the time is a little tricky. You need to hold down the mode/set button for 2 seconds while the time is displayed and the tide display shows the arrow. Do not try holding the mode button if the menu pops up. That was the mistake I made several times. (See picture. Hold mode/set button for 2 seconds when screen looks like picture). The nearest beach to me that the watch offers for tide in the settings, has a ten minute difference from where I live. Other than that, the watch looks and feels great on my wrist!

Very sharp and I get mad compliments

I got this as a gift for my husband. He wanted a Shark watch, but I have purchased those for him before and was not that impressed. He loves this one. He likes the style, the tide function, it was easy to set, has held up after multiple surf sessions, and is comfortable.

**Editors Pick** for Look & Price

Nixon Mission Smartwatch

Look – Practicality – Comfort – Features – Price

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First and foremost the looks of the watch are top notch. Better and more Rugged that probably any other smart watch. It is a big watch, very and military-esqe feeling. Very comparable in size and weight to the Garmin, but much bigger than traditional watches. The screen is very nice when used indoors, but is difficult to see in the direct sun light however you are able to give the screen a quick brightness burst with 3 short presses of the main button, but even with this it is still more difficult to see than the Fenix 3. Battery life is as reported about 1 full day. I normally have location services off to preserve battery and from 7 am to 9 pm it usually has about 35% to 40% remaining. With this watch you can order different color bands, however you cannot order different color Bezels as according to Nixon they are part of the GPS antenna. You can choose your Bezel color upfront if you customize, but again, cannot change it after than time. The 100 M rating for water resistance appears nice, but I have not been able to really put that to the test.

Finally the Nixon watch faces are very very cool, one of the things that really drew me to this watch. With each of the watch faces you can customize some data displayed and the colors or the hands, numbers, etc. However there are some that require an Android phone and will not show you the data when synced to an iOS device. One down side is that you cannot get to google play to download any other watch face (or apps for that matter) although I should note that is supposed to change with Android Wear 2.0. With this watch connected to iOS you get NO option to use WIFI (unless an update is pushed out). One final thing is as it stands now you also cannot load any music onto the watch and therefore the ability to pair to the watch directly to BT headphones is not available either. I am hoping with Android Wear 2.0 this will be possible. Running iOS with this watch it is very limited in use, but for Nixon and iPhone die hards it is liveable, especially with Android Wear 2.0 that should allow the watch to access the google play store from Wi-Fi.
Other Basic Features: stopwatch, agenda, timer, weather all work well.