SURF FITNESS

WORKOUT

FOR SURFERS

STRENGTH | MOBILITY | CARDIO

Take Off Logo
Take Off Logo

SURF FITNESS

WORKOUT

FOR SURFERS

STRENGTH | MOBILITY | CARDIO

Surfing will shape your body, if you spend enough time in the water.

But that transformation can take years if you didn’t start out in shape.

Targeted training, at home or in the gym, can lead to noticeably more fun in the water after just a few training-sessions.

  • More power for paddling: Catch more waves, with less effort.
  • More strength for the pop-up: Fewer missed take-offs, fewer wipeouts.
  • More mobility, balance & core control: Cleaner, more powerful maneuvers.
  • More power for paddling: Catch more waves, with less effort.
  • More strength for the pop-up: Fewer missed take-offs, fewer wipeouts.
  • More mobility, balance & core control: Cleaner, more powerful maneuvers.

Surfing will shape your body, if you spend enough time in the water.

But that transformation can take years if you didn’t start out in shape.

Targeted training, at home or in the gym, can lead to noticeably more fun in the water after just a few training-sessions.

maximize

strength

functional Bodybuilding

One-to-one coaching

Mode: Free-weights

Ensure proper technique and progression: 

Book your first Session for Assessment and Training and your Follow-Up Session on consecutive days and at similar times.

  • The Training is designed to continue training independently, using a simple log to track charges and reps.
  • A third session for form check and additional internalisation is optional.
  • Follow-up calls or e-mails after your departure from Lanzarote are available on request

FIRST SESSION

  • We determine your 1RM (one-rep max) for each exercise
  • learn proper form
  • make any necessary adaptations.
  • introducing  key training principles (theoretic background)
  • such as supercompensation 
  • how to apply them for effective progress.

FIRST SESSION

Assesment and Training
2.5 hours - 65€

Follow Up

  • Structured training by plan
  • based on results of te assessment (1RM)
  • focus on muscle fiber activation, specificly for
  • endurance
  • maximum strength
  • we log reps and weights

FOLLOW-UP

Strength and endurance
1.5 hours - 45€

MAXIMIZE

STRENGTH

FUNCTIONAL BODYBUILDING

ONE - TO - ONE COACHING

Mode: Free-weights

Ensure proper technique and progression: 

Book your first Session for Assessment and Training and your Follow-Up Session on consecutive days and at similar times.

FIRST SESSION

Assesment and Training
2.5 hours - 65€
  • We determine your 1RM (one-rep max) for each exercise
  • learn proper form
  • make any necessary adaptations.
  • introducing  key training principles (theoretic background)
  • such as supercompensation 
  • how to apply them for effective progress.

FOLLOW-UP

Strength and endurance
1.5 hours - 45€
  • Structured training by plan
  • based on results of te assessment (1RM)
  • focus on muscle fiber activation, specificly for
  • endurance
  • maximum strength
  • we log reps and weights


  • The Training is designed to continue training independently, using a simple log to track charges and reps.
  • A third session for form check and additional internalisation is optional.
  • Follow-up calls or e-mails after your departure from Lanzarote are available on request

CORE

STRENGTH

MOBILITY

CARDIO & CALISTHENICS

Mode: Callisthenics

This training combines callisthenics with cardio intervals, with special focus on joints, core strength and stability, arms, and shoulders.

  • Full Body training format
  • easy-to-integrate, easy adaptable
  • High-intensity, low-barrier
  • designed for every-day life
  • even with for busy schedules
  • addiction hazard: High

ONE TO ONE

Training Session
1,5 hours - 45€

GROUP

Training Session
1.5 hours - 25€

We use a wide variety of exercises, performed in intense intervals alternating with short recovery phases. Some exercises can be loaded with dumbbells or weight plates depending on individual level. Aim is to complete as many quality repetitions as possible and in isometric exercises like planks, to hold the position as long as possible. We usually work through at least 3 full sets, resulting in about 45 minutes of work out.

Session Structure:

  • Warm-up: Gentle intro to movement and the interval timer
  • Balance drills: Surf-specific exercises to improve perception and coordination
  • Main workout: High-intensity intervals for the whole body
  • Cool-down: A relaxing blend of yoga, Pilates, and classic stretching
  • Short debrief after each session for questions, tips and feedback

Total duration: approx. 90–120 minutes.

CORE

STRENGTH

MOBILITY

CARDIO & CALISTHENICS

ONE TO ONE

Training Session
1,5 hours - 45€

GROUP

Training Session
1.5 hours - 25€

Mode: Callisthenics

This training combines callisthenics with cardio intervals. With special focus on joints, core strength and stability, arms, and shoulders.

Session Structure:

  • Warm-up: Gentle intro to movement and the interval timer
  • Balance drills: Surf-specific exercises to improve perception and coordination
  • Main workout: High-intensity intervals for the whole body
  • Cool-down: A relaxing blend of yoga, Pilates, and classic stretching
  • Short debrief after each session for questions, tips and feedback

Total duration: approx. 90–120 minutes.

We use a wide variety of exercises, performed in intense intervals alternating with short recovery phases. Some exercises can be loaded with dumbbells or weight plates depending on individual level. Aim is to complete as many quality repetitions as possible and in isometric exercises like planks, to hold the position as long as possible. We usually work through at least 3 full sets, resulting in about 45 minutes of work out.

  • Full Body training format
  • easy-to-integrate, easy adaptable
  • High-intensity, low-barrier
  • designed for every-day life
  • even with for busy schedules
  • addiction hazard: High

Reservation Request Surf-Fitness

Maximize Strength


Core-Strenght-Mobility

Take Off Logo