For most surfers, August is the month with the most sessions, the most waves, and the most stoke. It's also the month when it becomes most apparent who has prepared their body and who hasn't. If you want to reach the peak of the season surfing longer, with less soreness on day two, and without getting injured at the first opportunity, your surf training for August needs to start now, not when you're already at the beach.
Here's a simple plan, designed for the coming weeks, that you can follow without a gym or complicated equipment.
Why July is the time to start (and not August)
The body needs 3 to 4 weeks to show real improvements in strength, endurance, and balance. If you wait until you're already on vacation to "get in shape for surfing," you'll hit the best waves of the year with the body you had in June.
Starting a summer surf fitness preparation now has a direct effect: more time paddling without fatigue, a better pop-up, and a lower probability of those typical shoulder or lower back injuries that appear when the body isn't accustomed to the rhythm of several consecutive sessions in a few days.
Furthermore, there's a less obvious but equally important effect: when you're in shape, you enjoy it more. You're not thinking about arm fatigue in the second hour of the session, but about catching the next wave.
The 4 pillars of your August training plan
You don't need to train two hours a day. 20-30 minutes, 3-4 times a week, is enough if you work on these four areas:
- Upper body and core strength: paddling is the most energy-consuming action in the water. Push-ups, resistance band rows, planks, and back exercises are essential to withstand long sessions without shoulder strain.
- Cardiovascular endurance: short, high-intensity intervals (sprints, burpees, jumps, mountain climbers) mimic the real effort of a session much more closely than running gently for 40 minutes. Surfing is explosive, not constant: paddle hard, catch the wave, rest, paddle again.
- Balance and proprioception: this is where a surf balance board comes in. Ten minutes a day is enough for your body to internalize the "board movement" before you even hit the water, and you'll notice the difference, especially in your pop-up and rear foot stability.
- Hip, ankle, and shoulder mobility: directly determines the quality of your pop-up and your stance on the board. A yoga mat for surf helps you maintain this routine at home with no excuses, even 10 minutes before bed.
Weekly plan for the next 3-4 weeks
A simple structure you can adapt to your level and availability:
- Monday: Strength (upper body + core), 25-30 min.
- Wednesday: Balance and proprioception on a balance board, 15-20 min, combined with hip and ankle mobility.
- Friday: HIIT-style endurance, 20 min, short and intense sets with brief rests.
- Weekend: If there are waves, that's your "specific training" session – nothing replaces being in the water. If there aren't, a surfskate allows you to continue working on technical movements (turns, weight shifts) on dry land.
The key isn't the intensity of a single day, but consistency over several consecutive weeks. It's better to train 20 minutes four days a week than one hour on a single day and nothing the rest.
Follow the complete plan with Flysurf's online training
If you prefer not to improvise your weekly progression, Flysurf's online training offers a structured training plan by levels and months, with video-explained exercises to progressively work on strength, endurance, balance, and mobility. It's designed to get you to August in your best shape, without having to guess what to train each week.
What to check on your gear before August arrives
Physical preparation goes hand-in-hand with technical preparation and equipment. Before the peak season, it's worth checking:
- That your leash isn't worn out and is the right size for your board.
- The condition of your fins and wax or paraffin, especially if you haven't used your board in months.
- If you're traveling, an appropriate board bag protects your board from bumps and the heat of the car or trunk.
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