In preparation for our upcoming Essence of Bodysurfing retreat, I put together a sample training program specifically designed to improve strength, conditioning, and body control for bodysurfing.
From a physical perspective, bodysurfing requires:
- Strong swimming ability
- Good conditioning
- Body control & coordination
Bodysurfers with good fitness will be more confident and capable in the ocean, which ultimately translates to catching more waves and having more fun.
The primary movements in bodysurfing are swimming and treading, which are best trained in the pool. But we can also build transferable fitness in the gym and on the yoga mat.
Therefore, I have designed a sample training program that includes 1 gym workout, 1 pool workout, and 1 yoga session.
Before we jump into the sample training program, let’s talk about the importance of swimming and land-based training as it pertains to bodysurfing. This will give you a better understanding of how and why I designed this program.
Swim Training for Bodysurfing
When it comes to swimming, surfing, and bodysurfing in the ocean, there are some basic requirements that need to be met for safety and survival.
Remember, the better swimmer you are, the more confident and skilled you will be out in the surf.
Minimum Swimming Requirements for Bodysurfing
As a former ocean lifeguard, I strongly recommend the following swimming requirements from Surf Survival: The Surfer’s Health Handbook.
Minimum swimming requirements for beginners:
- Swim 100 meters at full speed.
- Swim 500 meters at a steady pace.
- Stay underwater for 30 seconds (practice with supervision).
- Tread water for 20 minutes and then swim 100 meters without stopping.
- Swim 20 meters underwater (practice with supervision).
If you aren’t a strong swimmer and you can’t meet the above requirements, make sure to practice in a pool until you build up your swimming stamina.
Swimming Strokes to Master for Bodysurfing
Although a freestyle stroke is the fastest and most efficient way to get from point A to B in the ocean, other strokes can and should be practiced. Two important strokes for bodysurfers to master are the head up breaststroke and the frog kick side stroke.
Both of these strokes use a frog kick, which is greatly enhanced when using swim fins. Plus, they are less tiring than the freestyle stroke and allow you to keep your head above water and focus on your breathing.
A great way to practice both your frog and flutter kick is to use swim fins and a kickboard. That way you can relax your upper body and just focus on breathing and kicking with power.
For more advanced kicking practice, wear a pair of swim goggles and practice putting your face in the water by fully extending the kickboard out in front of you.
By putting your face in the water, you can practice maintaining a streamline position, which is an essential technique for beginner bodysurfers. Also, you can work on holding your breath this way.
Another great tool to use in the pool is the pool buoy. This simple floatation device goes between your inner thighs while practicing your freestyle stroke, and teaches you how to keep your butt/hips and feet at the surface of the water while you swim.
Join An Open Water Swimming Group
Swimming in a pool by yourself can be challenging and monotonous; swimming is best enjoyed in the company of others. After training in the pool for a month or more, you will be ready to head out into open water (lake, bay, or ocean) with other swimmers.
When I was training to become an ocean lifeguard for the City of San Diego, I joined an open water swimming group called One With The Ocean (OWO).
After training with this group for several months, I noticed a dramatic improvement in my swimming ability and conditioning. I swam for longer intervals without getting bored or tired because I was motivated by the other swimmers around me.
These hour-long group swim sessions include many different forms of exercise, such as running, long-distance swimming, sprint-swimming, and even bodysurfing—all great methods to improve your fitness.
Land-Based Training for Bodysurfing
Bodysurfing is a full body exercise that requires good conditioning, kicking power, a strong core, mobile shoulders, and good lung capacity (for breath holding). We can improve all these areas with strength training, yoga, and even breathwork.
Functional Strength Training
“A functional training program should ensure that you have adequate joint mobility, movement quality, strength, power, and cardiovascular fitness to meet the demands of sport and life.” – Functional Training Anatomy
Bodysurfing requires good mobility in the hips and shoulders, as well as body coordination, aerobic conditioning, and a strong core—all of which can be attained with functional strength training in the gym.
Strength training is especially important for swimmers, who must train the muscles in the shoulders, pecs, back, core (abdominals, hip flexors, glutes), hamstrings, quads, and calfs. Stronger muscles translates to more power when swimming. For bodysurfers, more power means more waves caught.
Plus functional strength training is a great way to improve aerobic conditioning—a must for all bodysurfers (who may spend up to two hours swimming, treading, and riding waves during a typical session).
Yoga and Breathwork
Did you know that bodysurfing is essentially ocean-based yoga. Like yoga, bodysurfing is a form of active meditation—a way to quiet the mind through physical activity and concentrated breathing.
Yoga teaches us how to control our body posture (asana), hand position (mudra), breath (pranayama), and concentration (dhyan)—all skills that transfer to bodysurfing.
Bodysurfers must conform their bodies to the wave face in order to ride it (asana); they must constantly change hand positioning to either increase speed, stall, or maneuver (mudra); they must control their breath while swimming, riding waves, and taking long hold downs (pranayama); and they must concentrate on the wave in front of them to ride it well and make adjustments (dhyan).
As legendary bodysurfer Mark Cunningham points out, “You’re constantly making changes to your stiffness and flex to adjust to the ever-changing wave.” Yoga makes our bodies and minds more focused, centered, and pliable so we can better adapt to and harmonize with breaking waves.
Simply put, yoga helps us master our breath and body positioning on land so we can perform better in the ocean.
Sample Bodysurf Training Program
This sample bodysurf training program is designed to improve swimming technique, kicking power, body and breath control, mobility, and general fitness through strength training, swimming, and yoga.
The strength training workout can be performed in the comfort of your own home as long as you have some light dumbbells and resistance bands. This full body workout includes a variety of functional movements that will improve your swimming and kicking ability.
The pool workout is designed for beginner to intermediate swimmers, focusing primarily on stroke technique. The pool workout should be performed with swim fins, and includes practical (survival) strokes like the head up breaststroke, frog kick side stroke, and supine flutter kick.
As for the yoga sessions, I selected a swim-specific virtual class with Adriene Mishler (@yogawithadriene) that can be performed at home.
Gym Workout
Equipment Needed: Glute Loop, Dumbbell, Resistance Band, Chair or Bench
WARMUP (1 Round)
Hip Circles x 10/side
Birddog x 10
Dead Bug x 10
Ankle Flexion x 10/side
Seated Wall Slide x 10
Glute Loop Series x 10 yards
LOWER BODY (3 Rounds)
Dumbbell Sumo Deadlift x 8
Bulgarian Split Squat x 6/side
Single Leg Romanian Deadlift x 6/side
UPPER BODY (3 Rounds)
Scapular Pushup x 6
Banded Bent Over Row x 10
Banded Front Raise x 10
FINISHER (2 Rounds)
Supine Flutter Kick x 20
Supine Scissor Kick x 20
Mountain Climbers x 20
Plank Shoulder Taps x 20
Prone Snow Angels x 10
Pool Workout
Equipment Needed: Swim Fins (use fins for all exercises), Kickboard
Tread Water x 2 Minutes
Prone Frog Kick w/ Kickboard x 100m
Supine Streamline Flutter Kick w/ Kickboard x 100m
Prone Streamline Flutter Kick w/ Kickboard x 100m
Side Stroke w/ Scissor or Frog Kick x 100m
Tread Water x 2 Minutes
Yoga Session
Train With Me
I am now offering remote personal training for clients living outside of Costa Rica. I offer virtual one-on-one functional strength training sessions (through Zoom or FaceTime) and/or monthly workout programming.
Schedule a free introductory call to discuss your fitness goals, programming options, and pricing: (303) 587-6494.
