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Prescribing an Annual Plan for the Competitive Surf Athlete: Optimal

Methods and Barriers to Implementation

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 Prescribing an Annual
Plan for the Competitive
Surf Athlete: Optimal
Methods and Barriers to
Implementation
Jake Bernards, MS, CSCS, Robert Blaisdell, MS, CSCS, USAC II, Thaddeus J. Light, MS, CSCS*D, USAW-ASPC,
and Michael H. Stone, PhD
Department of Sport, Exercise, Recreation, and Kinesiology, Center of Excellence for Sport Science and Coach
Education, East Tennessee State University, Johnson City, Tennessee
ABSTRACT
AS THE SPORT OF SURFING
CONTINUES TO GAIN SUPPORT,
THE NEED FOR A SOUND
STRENGTH AND CONDITIONING
PROGRAM IS PARAMOUNT. WITH
A SEASON LASTING UPWARD OF 8
MONTHS AND TRAVELING ALL
OVER THE WORLD, PROGRAM-
MING FOR THE SPORT OF SURF-
ING QUICKLY BECOMES A
CHALLENGE. THEREFORE, THE
AIM OF THIS ARTICLE IS TO PRO-
VIDE A BRIEF INTRODUCTION INTO
THE TECHNICAL AND PHYSIO-
LOGICAL ASPECTS OF THE SPORT
BEFORE PROVIDING A DETAILED
ANNUAL PLAN THE STRENGTH
COACH OR SURF ATHLETE CAN
MODIFY FOR THEIR OWN USE.
INTRODUCTION
rom surfing’s inception, the sport
F has continued to progress in
every facet. Advancements in
the surfboard shape, size, and material,
the evolution of progressive
Address correspondence to Jake Bernards,
jake.bernards@gmail.com.
36 VOLUME 39 | NUMBER 6 | DECEMBER 2017
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Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
maneuvers, and the addition of land-
based training have all aided to advanc-
ing the sport to the highest level of
competition in the world, the Olym-
pics. As surfing continues to gain expo-
sure, coaches and athletes of the sport
have begun to appreciate the impor-
tance of physical preparation to
enhance athletic performance and
reduce the risk of injury (1). This real-
ization has led to an increase in the
study and practice of physical prepara-
tion for the competitive surfer in the
literature (11,12,14,20,23,24,26,33).
With the goal of competing in the
World Surf League (WSL) Champion-
ship Tour (CT) and, for the very first
time in history, the Olympics, coaches,
and athletes are beginning to include
land training to maximize the compet-
itive surfer’s performance. There are
limited research publications describ-
ing surf specific exercises (30) and
gender-specific training (1). Indeed,
the current literature detailing a com-
plete annual training program struc-
tured around the needs of the sport,
and considering restrictions that stem
from the extensive WSL schedule is
lacking. Therefore, the aim of the arti-
cle is to identify the physiological
Copyright Ó National Strength and Conditioning Association
demands and then propose a structure
that takes into consideration the com-
mon hurdles of professional surfing
while detailing an optimal annual plan
that encompasses multiple facets of
training. The goal of this article is to
provide a framework that an individual
athlete and strength coach can modify
and use as a road map to maximize
performance and ensure (s)he is ade-
quately prepared for competition.
TACTICAL ASPECTS OF SURFING
Surfing is composed of 5 distinct activ-
ity groups, all of which are fundamen-
tal to the success of the competitive
surfer. Activities include general pad-
dling, paddling for a wave, sitting, or
laying stationary, wave riding, and mis-
cellaneous activities (14,23,24). Pad-
dling can be defined as any time
when the board is moving because of
alternate-arm paddling, whereas pad-
dling for a wave is defined as moving
the board toward the shore by
alternate-arm paddling. Stationary is
defined as the athlete sitting or lying
KEY WORDS:
periodization; programming; surfing;
training
 on the board with no movement and
often occurs when the athlete is wait-
ing for a wave. Wave riding begins
when the surfer initiates the pop-up
stance (rapidly moving from prone to
standing), until the wave is complete or
the surfer falls off the board. Finally,
miscellaneous activities include all
other activities that occur in the water
and includes; duck diving, recovering
the surfboard, or 1 arm paddling to
maintain the take-off position (14).
While all activities must be taken into
consideration when developing the
annual training plan, paddling and
wave riding hold the highest priority.
Competitive surfing is composed of
consecutive 2 to 4 man heats of 20–
40 minutes in duration in an elimina-
tion style format. During a heat, the
surfer is judged on each wave ridden
and receives a score ranging from 0.1 to
10. After the completion of the heat,
the athlete’s top 2 scores are combined
to compute a single heat total. Heat
scores can range from 0.2 to a perfect
score of 20, made up of 2 waves
receiving a perfect 10. The competition
continues in an elimination fashion
until a winner is determined (43).
Waves are judged on the athlete’s
execution and innovation of maneuvers
completed on the face of the wave.
Specifically, judges analyze the com-
mitment/degree of difficulty of the
wave, innovative and progressive ma-
neuvers completed, combination of
major maneuvers, variety of maneu-
vers, and the speed, power, and flow of
the ride (43). Although riding the
waves are the only portion of surfing
that receives a score, it is the paddling
that allows the surfer to catch the
wave, win priority in a paddle battle,
and return the surfer back into the
lineup.
For the surfer to catch the wave, strong
powerful strokes are needed to build
momentum toward the shore, allow-
ing the board and surfer to catch the
wave. Without these powerful strokes,
the wave will likely move past the
surfer and go unridden. It is imperative
that the athlete catches a maximum
number of quality waves to increase
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Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
their chances of a higher heat total.
However, this can only hold true if
the surfer is in adequate physical shape
and does not become fatigued from
excessive paddling.
A key component of competition is
what is known as priority. When
a surfer holds priority, (s)he can
choose what waves to catch, and what
waves to let pass, allowing other com-
petitors a chance to catch the wave
and receive a score. If 2 surfers are
paddling back out into the lineup, pri-
ority goes to the first surfer to reach
the take-off zone. This scenario makes
paddling speed and paddling endur-
ance 2 vital aspects in the success of
a surfer. Due to the variability that
comes with waves, it is important that
the surfer selects the most powerful
waves that hold the best shape to set
himself/herself up for success. The
competitor with priority is granted
the advantage of taking off on any
wave of their choosing without inter-
ference. This allows the athlete to wait
for the ideal wave in the best location,
increasing the chances of a high
wave score.
PHYSIOLOGICAL ASPECTS OF
SURFING
Surfing requires a range of physical de-
mands, including high levels of muscu-
lar endurance, anaerobic power of the
upper torso, excellent cardiorespira-
tory fitness, and the ability to recover
rapidly (18,19). Unlike other sports,
surfing’s physiological demands are
dependent on multiple outside factors
that the individual cannot control.
These factors include the type of
break, the swell size, and the tide
height (14,19,22). Also, environmen-
tal factors such as temperature of the
air and water may also affect the ath-
lete’s physiological response during
competition. These factors can
increase or decrease the time spent
performing each activity during a surf-
ing competition and potentially affect
the surfer’s performance. Therefore,
a well-developed aerobic and anaero-
bic system is needed to be successful
in surfing.
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The aerobic energy system is critical
for 2 primary events in competitive
surfing; the paddle out and the ability
to compete in repeated wave catching
and riding over multiple heats. During
both events, the athlete experiences
intermittent or continuous submaximal
paddling (14). Based on previous
Global Positioning System studies, ath-
letes who compete in the sport of surf-
ing spend ;60% of each heat’s activity
profile paddling and ;60% of the total
heat time in a moderate to high intensity
threshold ranging from 137 to 177 b/
min21 (56%–74% of HRmax) (2,14,33).
Surfers often endure upward of
3 minutes of continuous work when
paddling out to the take-off zone,
and upward of 1,800 m of total pad-
dling in a single heat of competition
(14). Still, previous research has
shown no differences in V̇ O2max
between competitive surfers and pro-
vides little evidence into the aerobic
system’s role in the success of compet-
itive surfing (2,17,25). However,
because of study limitations, the V̇ O2
test has typically been completed on
land using a kayak ergometer modi-
fied for paddling, questioning if there
are differences when the athlete is in
a familiar element, the water.
Results from the same studies have
argued that there may be a difference
in the production of lactate at an abso-
lute submaximal workload when surf-
ers of various levels are compared.
Loveless et al. (15) showed that junior
competitive surfers had a significantly
lower blood lactate concentration
when compared with junior recrea-
tional surfers (1.6 versus 2.4 mmolL21,
respectively) during an absolute sub-
maximal workload during a modified
kayak ergometer incremental test
(17). In addition, Mendez-Villanueva
(25) showed that an individual’s lactate
threshold was correlated with the end
of the season results. These results may
suggest that those with a higher surfing
ability may also have a higher lactate
threshold. This higher lactate thresh-
old may allow the competitive athlete
to catch more waves per heat, allowing
for additional opportunities to receive
37
 Prescribing an Annual Plan for Surf Athletes

a high wave and heat score. Although
not always the case, the more waves an
individual can catch in a heat, the high-
er their chances are at achieving a high-
er heat score. However, it is important
that the athlete catches quality waves
that allow for multiple maneuvers to be
performed.
In addition to the aerobic system, the
anaerobic system is likely to also play
a significant role in a surfer’s perfor-
mance. Interspaced between long paddle
bouts are segments of high-intensity
activity including paddle sprints and
wave riding (18,22). Previous research
shows that the sprint paddle bout
needed to gain the appropriate
momentum to catch a wave occurs
approximately 13 times during a 20-
minute heat, indicating the importance
of the anaerobic system for the surfing
athlete (14). In addition, while
performing the various activities that
occur during a surfing competition,
the athletes spent upward of 60% of
their time with a heart rate between
121 and 160 b/min21, which was clas-
sified as moderate to high intensity by
the authors (14). Minahan et al. (26)
found that competitive junior surfers
experienced a greater change in blood
lactate concentration during a modified
ergometer V̇ O2max incremental test
when compared with junior recrea-
tional surfers. The authors suggested
that the extra work produced by the
competitive junior surfers during the
step test was due to a greater anaerobic
contribution throughout. Although
research is still lacking, it is evident that
the anaerobic system plays a role in the
success of the competitive surfer.
Research into strength characteristics
of surfers have shown associations
between upper-body pulling strength
relative to body mass and sprint pad-
dling time in the pool to 5, 10, and
15 m and peak sprint paddling velocity
(r 5 0.94, 0.93, 0.88, 0.66, respectively)
(34). In addition, Sheppard et al. also
found that relative upper-body pulling
strength was found to be superior in
faster paddling surfers when compared
with slower paddling surfers with
a large effect (d 5 1.88) (34). Research
into lower-body fitness attributes is
very scarce. However, it has been
shown that greater vastus lateralis
thickness and an increased lateral gas-
trocnemius pennation angle are related
to improved performance in the
counter movement jump, static jump,
and isometric midthigh pull in compet-
itive surfers (32). Although the
research investigating the importance
of lower-body musculature to surfing

Figure 1. Annual plan: Part 1.

38 VOLUME 39 | NUMBER 6 | DECEMBER 2017

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 performance is scarce, it is likely
that a well-developed lower-body
musculature will aid in the surfer’s
performance (31,40).
ANNUAL PLAN
The annual strength periodization plan
presented in this article (Figures 1–3)
follows a block periodization protocol
because of the model’s effectiveness
in improving maximal strength, rate
of force development (RFD), and
minimizing accumulated fatigue
(4,16,28,38). The organization of four-
week mesocycles may potentially take
advantage of the body’s natural circa-
dian rhythms and allows for an optimal
biological window to integrate re-
sponses and exploit cumulative train-
ing effects (29).
Exercise selection is based on the
premise that strength and power are
of utmost necessity for explosive
maneuvers, either during paddling or
during technical surfing maneuvers.
As has been shown, power outputs
are perhaps the most important
Figure 2. Annual plan: Part 2.
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Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
characteristic impacting sport success
(37). Thus, weightlifting and their
derivative lifts have been used in the
strength and conditioning program of
this periodization model. Both weight-
lifting movements and their derivatives
have been shown to increase whole-
body rate-of-force-production (RFD)
through improved strength and power
(6,15). In addition, squat strength has
been strongly correlated to athletic
movements that require relatively
high-velocity, high-power outputs
and RFD, all of which the competitive
surfer is likely to experience (3). Finally,
weightlifting movements and their de-
rivatives have shown to produce
a strong transfer of training effect to
movements that require high levels of
velocity and power outputs as well as
high rates of force development (3).
The summated microcycles outlined in
this periodization model allow for spe-
cific concentrated loads to potentiate
a subsequent mesocycle, while build-
ing in specific times of rest/recovery
in an attempt to decrease the
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possibility of overtraining and any pos-
sible performance decline (29). The
model of summated microcycles has
been found to result in a merging of
training effects and allow maximal
adaptation over prolonged training
cycles (29,39). Embedded in the model
are concentrated loads that are
believed to potentiate the subsequent
block (9). Although the technical as-
pects of this model are outside the
scope of this article, an excellent
description can be found by Deweese,
et al. (8,9).
Last, while the authors of this article
understand that a professional surfer
may enter additional events outside
the CT, it would be impossible to detail
a plan without the exact competitions
the athlete plans on entering. For this
reason, we have chosen to target the 11
CT events, prioritizing specific compet-
itions. Prioritizing specific competitions
is a must with the intensive travel
schedule that comes with being on
the world tour. In addition, only the
athlete’s top 9 finishes will be counted
39
 Prescribing an Annual Plan for Surf Athletes

Figure 3. Annual plan: Part 3.

toward their season total. Exactly
which competitions to prioritize can
be made between the coach and athlete,
with adjustments to the annual plan as
made necessary. We understand that
a second hurdle that comes with under-
taking a plan such as the one put forth
requires a best-case scenario regarding
facilities. Because the athlete may not
always have access to a weight-room,
the last section of this article includes
alternative exercises that can replace the
prescribed exercises for a given micro-
cycle. These alternative exercises are an
attempt to provide the athlete with the
needed stimulus for whatever block
they are in. These exercises can be com-
pleted anywhere and with minimal
equipment.
STRENGTH ENDURANCE
During the general preparation period
(GPP) strength endurance block, the
athlete focus is on developing muscle
cross-sectional area and high-intensity
endurance characteristics. Both char-
acteristics are necessary to handle the
increased loads in later potentiating
blocks through the use of a set and
rep scheme of 3 3 10 (39). Exercise
selection for this block is concentrated
on the squat exercise and its deriva-
tives. The utilization of an overhead
squat allows for the additional midsec-
tion stability. The average weekly
intensity progresses from 75%, 80%,
85% with a “down” week at 77.5%,
respectively. Prescribed intensities are
based off the athlete’s set-rep best
(i.e., 70% of their best weight at a given
set 3 rep range). The down week al-
lows for recovery and adaptation to
occur and help ensure that the athlete
does not enter a state of overtraining.
During the competition period (CP),
a strength endurance block is
reintroduced halfway through the year
during a longer than average time
between competitions. The purpose is
to allow the competitive surfer to
revisit training characteristics that have
not been experienced for more than 6
months. This three-week block with
subsequent average weekly intensity
progressing from 82%, 87.5%, and
80%, respectively. Set and reps are 3
3 10 to target the expected physiolog-
ical adaptations to occur. Exercise
selection remains relatively unchanged
with a variation between a rear-foot-
elevated split squat occurring in the
GPP and a lateral lunge performed dur-
ing the reintroduced strength endur-
ance in the CP.
Aerobic conditioning during the GPP
focuses on building a volume base.
This is accomplished through long
steady distance (LSD) training consist-
ing of open-water swims, board

40 VOLUME 39 | NUMBER 6 | DECEMBER 2017

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Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
 paddling (free surf ), stand-up paddle
boarding, and nonstructured cycling—
indoors or outdoors. Two sessions of
approximately 30 minutes or slightly
more than a half-hour are recommen-
ded for each microcycle of the block.
This somewhat unstructured, nonin-
tense training has a 2-fold purpose.
First, it allows the competitive surfer
to recover from the previous nine-
month competitive season, after their
2-week active rest period that con-
cluded at the end of the previous sea-
son. Second, the introduction of LSD
allows for an increased low-intensity
exercise endurance (LIEE) stimulus, al-
lowing for adaptions that enable the
athlete to sustain or repeat low-
intensity exercise (3). During the CP
strength endurance block, focus shifts
from LIEE to high-intensity endurance
exercise (HIEE) through the imple-
mentation of high-intensity interval
training based on simulating surf com-
petition times. This shift allows for
a focused sport-specific stimulus during
a period of competition.
MAXIMAL STRENGTH
The maximal strength block in the
special preparation period has a train-
ing goal focused on increasing the ath-
lete’s force-generating abilities by
nervous system adaptations and in-
creases in muscle cross-sectional area
from the previous block (36). Exercise
selection for this block is again focused
on the squat exercise and introduction
of Olympic-lift derivatives such as the
clean pull and push press. The average
weekly intensity progresses from 80%,
82.5%, 85% with a down week at 80%,
respectively. Set and reps range from 5
3 5 during the first over-reach micro-
cycle to 3 3 3 in the later CP. The
maximal strength block is used 3 more
times throughout this annual plan to
reestablish the athlete’s strength levels
and provide a proper base necessary
for more sport-specific blocks, includ-
ing the strength speed and speed
strength blocks. The opportunities to
revisit this crucial block throughout
the annual plan serve to decrease over-
training possibilities, and possible per-
formance decline or stagnation
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Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
experienced through a competitive
season (29). Changes made to the max-
imal strength phase during the CP are
precise and involve a decrease in ses-
sions per week, number of exercises per
session, and average weekly intensity.
All changes are put into place to help
limit the total volume placed on the
athlete during the CP and ensure that
they do not enter a state of uninten-
tional overreaching and/or overtrain-
ing. Aerobic conditioning during the
max strength block in the GPP and
CP is focused on further high-
intensity interval training to develop
sport-specific HIEE abilities. These
sessions can include rowing (indoor
ergometer or outdoors on water),
open-water swimming, tow-paddling
on a surfboard, or cycling (indoors or
outdoors), and free-surf during com-
petitions. Interval work times are struc-
tured to mimic conditions experienced
during surf competition ranging from
60 to 120 seconds, with work-recovery
periods at ratios of 1:4 (14).
STRENGTH SPEED
The strength speed block is first intro-
duced and completed during the CP.
The strength speed and subsequent
speed strength blocks (discussed in
the next section) are focused on
increasing the athlete’s ability to pro-
duce power output and enhance their
sport-specific skill (36). Set and rep
schemes range from 5 3 3 during an
over-reach microcycle to 3 3 2 during
microcycles performed later in the CP.
The average weekly intensity pro-
gresses from 80%, 85%, 87.5%, with
a down week at 82.5% during the first
strength speed block in the early com-
petitive season. During the strength
speed block later in the CP, the inten-
sity is altered to 90%, 92.5%, 95%, with
a down week at 90%. This shift to
a higher training intensity is due to
the sport-specific nature of the exer-
cises selected and demands of compe-
tition. Exercise selection focuses on
weightlifting for the greatest expression
of RFD and multijoint ballistic sport-
specific transfer (36). As was the case
with the maximal strength block,
changes to the strength speed block
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throughout the CP are precise and
involve decrease in sessions per week,
number of exercises per session, exer-
cises performed, and average weekly
intensities, as identified previously.
Aerobic conditioning during the
strength speed block in the CP, much
like the aerobic selection during the
max strength block, emphasizes a focus
on high-intensity interval training to
develop sport-specific HIEE abilities.
Interval work times in this block
are structured to mimic very high–
intensity conditions experienced dur-
ing surf competition and are set at 20
seconds, with work-recovery periods at
ratios of 1:6. This ratio is recommen-
ded to simulate the physiological stress
experienced by the athlete during
a heat; thereby developing adaptations
in anaerobic capacity, anaerobic
power, and aerobic capacity and
appropriate rest between repetitions
during this specific phase of the plan
(4). Free surf is also outlined, as the
strength speed block occurs during rel-
atively demanding CPs. With that, it is
important to adjust exercise selection
and consider accumulating fatigue
experienced by the athlete through
recurrent practice, competition, and
travel.
SPEED STRENGTH
The speed strength block occurs dur-
ing the CP and is like the strength
speed block. The primary focus of
the speed strength block is on power
expression. The set and rep schemes of
3 3 2 and 3 3 3 allow for increased
activation of neural drive through high-
force and high-power movements (36).
Average weekly intensity progresses
from 85%, 87.5%, 90%, with a down
week at 82.5% during the first speed
strength block in the early CP to
87.5%, 92.5%, 92.5%, with 2 successive
down weeks at 90%, and 85% during
the second speed strength block mid-
season. During the final speed strength
block, a progression of 82.5%, 85%, and
80% is prescribed. Much like the
strength speed block, exercise selection
is based on Olympic-style lifts and
derivatives for greatest RFD and
41
 Prescribing an Annual Plan for Surf Athletes
sport-specific transfer. The introduc-
tion of plyometric exercises is also
introduced in this block. The introduc-
tion of plyometric exercises in the
speed strength block allows for adap-
tations in neural drive, intra- and inter-
muscular control, activation patterns
and increased RFD closest to CPs
(7,36). As was the case with the pre-
vious 2 blocks, changes to the speed
strength block throughout the CP are
precise and involve decreases in ses-
sions per week, number of exercises
per session, exercises performed, and
average weekly intensities as identified
previously. The aerobic conditioning
selection during the speed strength
block follows the same theory as the
aerobic selection during the strength
speed block previously discussed.
TAPER (REALIZATION)
The taper block occurs late in the
annual plan during the peak period
(PP) and is meant to allow for
increased realization of sport-specific
abilities that have been accumulated
throughout the early parts of the pro-
gram. Consideration for accumulated
fatigue experienced by the athlete
through the previous 11 months of
training, recurrent high-level competi-
tion, and travel is taken into account,
and the taper’s purpose is to oppose
the exceptional fatigue without losing
training adaptations (27). The average
weekly intensity progresses from 90%,
85% with a down week of 80% during
this 3-week block. Exercise selection is
again focused on weightlifting and de-
rivatives for maximal RFD expression
coupled with plyometric exercises for
increased neural and muscle-activation
patterning. Sets and rep schemes are
set to 3 3 3 with changes occurring
in each microcycle based on sessions
per week and exercises performed. The
aerobic selection includes previously
described modality solutions including
high-intensity interval training sessions
aimed at mimicking the work demands
of surf competitions with those inter-
vals ranging from 20 to 60 seconds and
work to recovery ratios of 1:4–1:6 (33).
These recommended interval times
emphasize using energy derived
42 VOLUME 39 | NUMBER 6 | DECEMBER 2017
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Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
through the oxidative system, slow gly-
colysis, and fast glycolysis systems (5).
The work-to-rest ratios recommended
simulation of competition demands
and allow appropriate rest between
repetitions for optimal performance at
the target competition (4).
This 3-week taper phase is designed to
potentiate increases in performance
experienced throughout the annual
plan, while also allowing the competi-
tive surf athlete to realize maximal per-
formance gains while attempting to
balance the fitness-fatigue paradigm.
TESTING
Included in the annual plan laid forth is
an athlete monitoring schedule to
assess the athlete’s state of training,
fatigue levels, and to ensure the athlete
is responding to the program in an ex-
pected way. It has been argued that
instituting an athlete monitoring pro-
gram may be the single most important
aspect associated with assuring that the
training program is a success (9). The
goal of the monitoring process is to
assess the athlete’s levels of fitness
characteristics throughout the year
and monitor levels of fatigue surround-
ing competitions. Incorporating testing
within the annual plan allows for ad-
justments to the program before the
coach and athlete realize that it is
too late.
Test selection, such as exercise selec-
tion, will largely depend on the equip-
ment and resources available. The
focus of this article is the overall gen-
eral training process itself and not the
testing and monitoring process. How-
ever, the above section on the physio-
logical aspects of surfing provides
many examples of possible tests to
incorporate into the monitoring pro-
cess. Readers interested in information
regarding the creation of a monitoring
protocol for surfers are encouraged to
see Sheppard et al. (35) and Farley,
Abbiss & Sheppard (13) for further
reading.
LIMITATIONS
While the presented annual training
plan is meant to represent what the
authors believe to be optimal for
improving sport performance, the au-
thors recognize that there may be bar-
riers to its practical implementation. In
the following section, the possible
complications of implementing this
plan and recommendations for pro-
gram alterations will be discussed.
COMPETITION EVENTS
All competitions governed by the
WSL occur within a designated win-
dow of time, which may be different
for each competition. According to
the WSL Rule Book (43), the desig-
nated event windows for combined
men and women’s events, men’s
events, and women’s events are
a minimum of 10 days, 9 days, and 6
days, respectively. This is done to allow
flexibility of scheduling if the weather
or surf conditions necessitate a change
of schedule. Although this enables the
competition to continue, while allow-
ing for the unpredictability of nature, it
may hinder the application of a training
program, particularly if the athlete is
seeking to continue training while on
site for a competition. It is the duty of
the both the coach and athlete to mon-
itor conditions to make the competi-
tion schedule as predictable as possible,
thus avoiding conducting a training
session that would leave the athlete
at a competitive disadvantage because
of fatigue.
Also, the athlete’s performance at
a competition will determine how
many heats he or she will participate
in. An athlete is guaranteed to partici-
pate in at least 2 scheduled competition
heats, but may, if they survive elimina-
tion, compete in 7 or more 20–
30 minutes heats (43). Training must
be altered to promote recovery from
the competition workload, which will
be largely dependent on the athlete’s
success in these competitions.
COMPETITION SCHEDULE
Back-to-back competition schedul-
ing of WSL CT events may present
a significant barrier to annual plan
adherence. Traveling, in many cases
on long, international flights, in
between competitions may take
 a large amount of the athlete’s time exercise their best judgment in making

Box jump

5 with Sand Bag; SLDL 5 Stiff-legged Deadlift.

and thus decrease available time not these decisions. For example, hand-

Field

Same
Same
Same
only for training but also for recovery stand push-ups could be a viable alter-
and adaptation. native to an overhead press given that

Speed-strength
Not included in the authors’ proposed it is appropriate for that athlete’s exist-
annual plan are WSL Qualifying ing level of strength. If a weight room is

Vertical MB toss
EA jump squat
Series (QS) events. Although not the unavailable, substitutions can be found
main events for those athletes active in Table 2.

Gym

MB slam
on the CT, they may opt to compete A simple internet search of “training
or to make appearances at these for surfing,” or variations on that

s PU
events in the quest to garner more phrase, will produce links to various
earnings throughout the course of websites containing strength and con-
the season. Attendance of QS events ditioning programs for the sport. What

SB
Overhead tossSB
would further complicate the imple- seems to typify these programs is the

Good morning
mentation of a structured annual plan heavy reliance on “core” training, as

Squat jump*

SB
Field
through the addition of even more well as executing movements (with

⁺ 5 Partner Resisted; * 5 wearing Weighted Vest; DB 5 Dumbbell; EA 5 eccentric accentuated; MB 5 medicine ball; PU 5 Push-up;
Weight room exercises and their on-site substitution by fitness phase
travel and competition workload. It and without external resistance) while

Strength-speed

is the authors’ opinion that if a CT
athlete opts to compete or appear at
a QS event, he or she should continue
to adhere to their land-based training
Same
on unstable surfaces such as physio-
balls, balance boards, etc. Although
these training methods are extremely
popular—not just for surfing, but in gen-

Good morning
MB chest pass
schedule and use their demonstration eral—the authors have chosen not to

1/2 squats
Gym
or competition heats as a substitute for include them in the proposed annual
their aerobic or free surf training. Ad- plan. There is targeted mid-section

justments would be made to the work
completed in the weight room as
necessary.
MTP
training, but not to the extent that it
is used in popularized methods of surf-
ing training. As Wirth et al. (42) (p.1)
Table 2

Nordic ham curl

note: “Most exercise specifications for

Handstand PU
AVAILABILITY OF TRAINING core stability have not been tested for

Pistol squat
Field
MATERIALS effectiveness nor compared with the

Pull-up⁺
During times of competition, the ath- load specifications normally used for
lete may be in areas where there is no strength training.” As such, there seems
Max strength

access to typical training materials little reason to dedicate more time than
(e.g., barbell and plates, dumbbells). needed to it.
Although this could be an impediment

to the continuation of resistance train-
ing, it should rather be an opportunity
Weighted pull-ups
Regarding unstable training, it has
been linked to decreased force outputs
(10). Furthermore, chronic training in
Gym

Back squat
Push press
Glute ham

to pursue creative alternatives through
the use of exercises involving various
forms of resistance and improvised im-
plements (Table 1).
The magnitude of the resistance
this fashion could lead to lowered rates
of force development (10,21). The abil-
ity to rapidly produce force in response
to an ever-changing and unpredictable
external stimulus may be of primary
Good morningSB

applied will largely depend on the importance in a sport such as surfing,

Inverted row*

strength level and experience of the and every training effort should be
Field

athlete. It is the duty of the coach to made to maximize it. The incorporation
Squat⁺
PU⁺

Table 1
Alternative forms of resistance
Hypertrophy/SE

DB bench press

Surfboad Medicine balls Heavy rope

Back squat

Sand/cement bag Resistance bands Rope ladder

Bent row

Water jugs Weighted vest Suspension training aparatus

SLDL
Gym

Cinder blocks Partner resistance

43
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Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
 Prescribing an Annual Plan for Surf Athletes
of unstable surfaces to surf training is
most likely due to it looking like it is
“sport-specific” since the surfboard itself
is an unstable surface. However, it is the
belief of the authors that the athlete will
get sufficient training on an unstable sur-
face through countless hours of in water
surfing and, therefore, there is little need
to carry that training into the weight
room, where it may produce adverse ef-
fects on force production (41). This dis-
crepancy between the popular methods
of training and what has been backed by
research highlights the need for the edu-
cation of both coaches and athletes in
this area.
PRACTICAL APPLICATIONS
Although research into the physical and
physiological characteristics has only
recently begun to surface for the sport
of surfing, preliminary findings hint that
a strong aerobic base is needed in con-
junction with a well-developed anaero-
bic system. While research specific to
the sport continues to progress, we
can look toward the strength and con-
ditioning literature to give insight into
optimal, evidence-based modalities to
enhance the various physical and phys-
iological systems that are believed to
enhance surfing performance.
The authors’ approach to these
modalities is offered in a unified
annual plan that accounts for both
land- and water-based training aimed
to improve specific physiological re-
sponses at precise times throughout
the pre- and competitive season. Key
hurdles that are unique to the surfing
competitor on the world stage
include the frequency of competi-
tions coupled with the amount of
travel and access to equipment that
is needed for training. These hurdles
offer a unique challenge the coach
and athlete must overcome to ensure
the athlete is prepared for every
competition and does not become
deconditioned while competing in
locations without access to a gym.
Thus, the authors have also included
possible exercise substitutions that
can be completed with minimal
equipment, allowing the athlete the
44 VOLUME 39 | NUMBER 6 | DECEMBER 2017
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Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
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