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Surf Warrior Circuit Training – HPSC – Northern Beaches.

Indo Trip

The time to prepare for you next Surf Trip is NOW. Build the toughness and resilience to surf waves of consequence without fear.

‘Surf Warrior Circuit Training’ (SWCT) – 1hr, 2x per week for 4 weeks every Tue & Thurs 7pm. Starts Tue 25th Nov. (Last class Thurs 18th Dec)

SWCT is an 8 hour physical and mental preparation course designed to improve your surf specific; strength, mobility, and agility, as well as building the mental and physical toughness to remain calm and focused in heavy situations.

These 8 hours will be the most physically and mentally challenging 8 hours of your life. This is not for the faint hearted, this is for the serious surfer who want to get the most out of every wave and seeks to progress their surfing. All exercises are scaled and course is open to all intermediate – advanced surfers.

You will learn a new level of body-weight control, strength & mobility, as well as learning how to control your nervous system and breathing under stressful situations.

Exercises and training techniques from Martial Arts, Gymnastics, Olympic Lifting, Parkour, Yoga and Free Diving are used conjunction with Surf Coaching principles, and delivered through intense circuit training to prepare you for waves of consequence.

Class is limited to 12 people and is 1st in 1st serve.

Price $199 (less than a  2nd hand single fin)

All classes to be held at High Performance Surf Centre – 17 Villiers Place – Cromer.

To book click HERE and ‘donate’ $199 – This will register your email address and you will receive confirmation of booking and educational material to prepare you for what is install!

p.s. Look Out for SWCT – Part 2 in January 2015!

Surf Health & Fitness Seminar – Avalon

Surf Training - Backhand barrel windmill w 16kg kettlebell.  Pig dog

Surfing is very unique, and the health and fitness needed for Surfing is just as unique.

Surfing is my No.1 passion in life and health and fitness is No.2, this seminar summarises my work and journey over the last 14 years.

You will Learn Surf Specific exercises to increase performance and longevity.

Workshop will consist of a 30 min presentation about Surf Specific movement, flow, mobility, strength & Sports Nutrition. Followed by 45 mins of practical Surf exercises to help improve your pop-up, tube-riding, bottom and top turns. Q&A to finish. $20 per person.

Monday 10th November 2014, 7pm at Avalon Recreation Centre

Space is limited and Bookings are essential.

To book: click the HERE and donate $20. This will confirm your place.

If you have any questions call 0424 787 343 or email

Movement Inspiration:

This might inspire you to do some training… (I would love to see Ido Portal Surf!)

Move Better – Surf Better

Advanced Surf Workout

‘Surf Circuits’ Group Training – Avalon

Andy, Speed, Power, Flow Surf training

Surf Circuits Group Training

Surf Specific Circuit Training – bodyweight exercises to improve you surfing strength, mobility and grace. Classes are 1 hour and are suitable for all levels and all ages.

Every Monday evening at 7pm for the next 6 weeks in Room 1 Avalon Recreation Centre – Starts on Mon 27th Oct, 7pm.

Bookings are essential as class is limited to 12 people.

$99 for all 6 classes.

Sign up before Wednesday 22nd and receive a free One o One Personal Training Session!

To book: Click HERE and donate $99 – this will confirm your spot.

Questions? Phone Mike on 0424 787 343 or email

Surf Training Workshop – Avalon NSW

Surf training sydney

Monday the 20th Oct 7pm – 830pm at the Avalon Recreation Centre – Avalon NSW

You will Learn Surf Specific exercises to increase performance and longevity. Workshop will consist of a 30 min presentation about Surf Specific movement, flow, mobility and strength.  Followed by 45 mins of practical Surf exercises to help improve your pop-up, tube-riding, bottom and top turns. Q&A to finish. Move better – Surf better.

$20 per person. Space is limited and Bookings are essential.

To book: click the HERE and donate $20. This will confirm your place.

If you have any questions call 0424 787 343 or email

Backhand Barrel Training

Backhand Barrel

Watch Kelly Slater and John John Florence man handle the worlds craziest barrels (Tahiti 2014)… a backhand tube riding clinic, pause the vid and note the position the surfers body needs to be in to ride the tube. One of the trickiest feats in surfing. You need to be very flexible and strong just to get into a good position, let alone make fine adjustments while sliding at 30km/hr!

Using the techniques in the vid below, you can practice getting familiar with this position on dry land and build the strength and mobility to remain agile and stylish.

Keep practicing until it feels easy and watch your pig dog barrel time dramatically increase.

View vid:


(exercises too advanced? – start here)


Top 3 Surf Training Mistakes

surf squat surf training

1. Too much heavy weight training.

Surfers are just as agile as they are strong, heavy weights can kill your speed and add unnecessary bulk. Strength training is an important part of surf training but keep it bodyweight based (like a gymnast) to develop a good strength to weight ratio.

i.e. Jumping squats or Surf Squats instead of barbell squats. Handstand pushups instead of shoulder press. Pop-up Push ups instead of bench press.

2. Non Surf Specific Exercises.

Perfect technique lunges, squats and pushups will not help your surfing style. If you are a complete beginner to strength training then it is good to learn perfect form, but once you have ticked that box its time to move on. Keep your training 3D and functional to prepare your body for all the awkward positions surfing demands.

3. Just Get It Done!

This is a big part of the gym culture and does not help your surfing. Standard gym exercise programs and trainers often insist that you push your limits and grind out your reps – this works great for muscle toning and weight loss. But as surfers we must train for body control, efficiency and grace – like a dancer or martial artist trains. 

Summary – Choose functional and surf specific bodyweight exercises and work on increasing efficiency and grace as well as strength.



Full Body Surf Workout with Surf Mei Mei

Strong Style

Andy, Speed, Power, Flow Surf training

You need to be strong to have good style, look at the photos below and try to assume the body positions that these surfers are in and you will soon realize just how strong these athletes are. Take special note of the awkward looking position of the knee and foot of the back leg. If you struggle to assume these postures on dry land then good luck on a wave.

In a way surfing is a lot like dance; we wish to express ourselves through our bodies in a rhythmic and stylish manner in tune with the environment. To allow full and creative self expression requires a strong and supple body – able to assume the desired positions and movements demanded.

If you want to lean back onto your back foot, let the knee fold in and have a relaxed upper body like in the pic below of Alex Knost then you need to develop the strength to do so.

surf squat surf training

AK Style

Take a look at the position of Shane Dorian and Josh Kerr’s back knees (and whole bodies for that matter) in the pic’s below. Those are strong and supple knees! It’s what is needed to stay low and centered on the board. Most of my new clients initially struggle to assume these positions on dry land.
Josh Kerr at high speed

Josh Kerr at high speed

Shane Dorian Fins Out

Shane Dorian Styles

Another example here of backhand tube riding, again look at the back leg, and look how compressed his whole body is to fit inside the wave – a challenging posture to get into at home, let alone attempting in a barrel.
Backhand Barrel

Backhand Barrel

But we all have the opportunity to develop this functional strength and mobility when the surf is flat, giving our bodies more options during our time in the water and allowing your surfing to progress faster. Otherwise you will be stuck in your ‘poo stance’ safe squat position like we see in this pic of the beginner.
Beginner Style

Beginner Style


These positions and movements of the pro surfers are natural and primal – what we used to do as children in the playground. If, like these surfers you started young and have kept surfing then you will have maintained the functional strength and mobility needed to surf with style. If you started a little later in life or have been stuck at a desk for some time then you have probably reverted to surfing in postures that are day-day familiar i.e. the chair shaped position we see in the beginner.

There is a solution, regain your natural range of motion and functional strength by daily, smart and progressive exercise. Start by working your way through the Squatting Series.



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