Surf Trip Fitness Blueprint to Help You Prep Like a Pro
- Brainz Magazine
- Sep 17
- 6 min read
Updated: Oct 31
Written by Jon Addison, Performance Coach
Jon Addison is a specialist in surf and snow sports performance. As the founder of Mtnwave Fitness, he provides tailored online fitness coaching for ocean and mountain sports, in addition to organizing adventure coaching tours that integrate his rider-focused training with incredible surf and snow experiences.
Surf trips aren’t just about catching waves in the sun, they’re about pushing your limits, exploring new breaks, and experiencing incredible adventures. But as any seasoned surfer knows, long days in the water can quickly take their toll. Endless paddling, duck dives, wipeouts, and back-to-back sessions can leave you exhausted, and even frustrated, if you’re not physically ready for the onslaught.
Whether you’re heading to tropical reefs, point breaks, or chasing waves closer to home, preparation is what separates a trip where you're thriving from one where you’re simply surviving.
Lessons from my early surf trips
I’ll never forget my first surf trip abroad. I was so stoked to be chasing proper waves that my half-hearted attempts at surf fitness let me down from the very start. By day two of non-stop surfing, my shoulders were knotted, my neck was aching, and I was struggling just to paddle out. Every set felt heavier, I kept getting caught on the inside, and I ended up missing more waves than I caught.
That trip was a wake-up call. I realised that without a solid surf-specific training plan, I was wasting opportunities and missing waves I’d travelled halfway across the world for. Since then, I’ve reshaped my entire surf training to target exactly what my body needs, paddle strength, mobility, endurance, and recovery. The result? More waves, more energy, and way more fun.
This blueprint is based on that journey and the work I now do with surfers who want to get the most from their trips.
Here’s how to prep like a pro
1. Build paddle power with strength & posture training
Strong shoulders, lats, triceps, scapular stabilisers, and lower back muscles are the foundation of efficient paddling. Without them, fatigue sets in quickly, and you’ll spend more time catching your breath than catching waves.
Train these muscles directly 1-2 times per week with exercises like lat pull-downs, pull-ups, and rows for strength. Use band or cable pull-downs for muscular endurance. Add in external rotations, scapula push-ups, and prone Y/T/Ws to build postural strength and protect your shoulders. Pair these with core work such as planks, hollow body holds, and prone back extensions to maintain a strong paddling posture and power through those long paddle battles.
2. Unlock pop-ups & maneuvers with better mobility
Surfing requires fluid, pain-free movement through the shoulders, spine, hips, and lower body. When your joints are stiff or restricted, everything becomes harder. Paddling feels tight, pop-ups lose speed, and sinking into a deep surf stance feels forced instead of natural.
Build mobility into your routine with controlled articular rotations (CARs). If you are new to them, start simple with daily joint circles. Open your spine with yoga moves like Cat Cow and Thread the Needle to improve rotation and extension. Free up the hips with 90/90 flows, the World’s Greatest Stretch, and lunge variations. Keeping your joints mobile and responsive ensures faster pop-ups, freer movement, and smoother maneuvers, so you flow with the wave instead of fighting against your body.
3. Boost paddle endurance with enhanced cardio
Surf trips aren’t just one-off sessions, they’re often days of surfing back-to-back, sometimes multiple times a day. To handle that kind of load, you need both steady aerobic endurance and the ability to recover quickly between bouts of hard paddling.
Incorporate long-duration zone 2 cardio sessions like swimming, running, or cycling to build stamina for endless paddling. Add in explosive intervals such as sprints, kettlebell swings, or assault-bike efforts to mimic the short, powerful bursts needed when sprinting for waves or duck diving sets. Breathwork is another key tool, try nose-only breathing during long-duration cardio work, and use recovery breathing techniques after intervals to bring your heart rate down faster, so you can recover quicker in the water.
A solid base of surf cardio fitness is what allows you to go the distance, recover between sets, and keep catching waves long after others are gassed out.
4. Recovery hacks that keep you surfing every day
The biggest mistake surfers make on trips is ignoring recovery. Without it, tight shoulders, stiff necks, and low back pain creep in fast, forcing you to miss days in the surf or cut sessions short.
Bring a tennis or massage ball to release tension in your shoulders, traps, and lats. Roll along the direction of the muscle fibers, pause on tight points, and breathe until the tension eases. Avoid joints, connective tissue, or any area that causes sharp pain. To restore muscles to their natural resting length, follow up with long-hold static stretches for the shoulders, neck, back, and hips. Band-assisted stretches are a great way to go deeper and target deep tissue tension.
Stay hydrated, especially in the heat. Eat plenty of protein to repair the body and replenish your energy with healthy carbohydrates. Prioritise sleep so your body can regenerate, waking up fresh and ready for the next paddle out. Remember, recovery isn’t downtime, it’s the protocol that keeps you surfing harder, longer, and pain-free throughout your trip.
5. Packing essentials to keep you in the water
Fitness prep is vital, but gear matters too. Make sure you’ve got more than just the right board and a bar of wax. Reef boots, a reliable leash (plus a backup), spare fins, a board repair kit, and solid sun protection are all essentials. Pack face cream, long-sleeve rash vests, and a boonie hat for tropical sessions, or the right wetsuit gear if you are heading into cold water. Never overlook a solid travel first-aid kit stocked with personal medication, disinfectant for reef cuts, and remedies for dodgy food or water. These can make the difference between surfing every day or sitting it out due to illness.
For recovery, pack light but smart. Resistance bands, a lacrosse ball, and a yoga mat are simple tools that keep your body surf-ready. Add supplements and snacks that might not be available in remote areas or different countries, and you’ll stay comfortably fueled, recovered, and prepared for whatever the trip throws at you.
6. Making the same mistakes won’t get you surf fit
Every surf trip teaches you something. For many surfers, the mistake is paddling out unprepared, ignoring paddle fitness, skipping mobility work, or neglecting recovery until soreness or fatigue forces them to cut sessions short. Others turn up with poor kit choices that hold them back, whether it’s bringing the wrong board, relying on a leash that snaps, or being unprepared for basic medical needs.
The key is to treat each trip as a chance to not only sharpen your surf skills but also improve how you support your body for surfing. Do that, and you’ll keep catching more waves, progressing your surfing, and enjoying every trip to its fullest.
7. Maximise your next surf trip
With the right fitness, mobility, and recovery strategies, you can surf longer, paddle stronger, and stay pain-free on every surf trip. Whether you’re chasing waves in the tropics or sneaking off for a weekend cold-water mission, preparation ensures you’re not just surviving your sessions but thriving in them.
Want to start building your athleticism as a surfer? Why not join our free 30DAYS/30WAYS Surf Fit Series? It’s designed to give you practical tips and proven strategies to build the strength, endurance, and confidence you need in the surf. No guesswork — just methods that help you catch more waves, recover faster, and surf pain-free.
Read more from Jon Addison
Jon Addison, Performance Coach
Jon Addison is a Performance Coach, Surf and Snowboard Instructor, and former Snowboard Athlete specializing in fitness, rehab, and readiness for ocean and mountain sports. As the founder of Mtnwave Fitness, he helps athletes and enthusiasts overcome frustrations, plateaus, and pain through personalized coaching programs designed to elevate their performance. Jon’s own journey of injury recovery and sustainable fitness has fueled his commitment to helping others unlock their potential. With a focus on functional movement and sport-oriented fitness, he is dedicated to helping riders reclaim and enhance their abilities in surf and snow sports.
