Build Your Foundation
A free step-by-step guide to a surf strength routine for surfers 40 and over. Pick your days, choose your movements, set your reps, and train on your own with confidence.
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What is inside
- The three ideas to know first: tissue tolerance, progressive overload, and adaptation
- How to pick your training days (2, 3, or 4+ per week)
- How to choose movements for a balanced program
- How to match each movement to your goal: strength, endurance, or muscle growth
- Reps, rest, effort (RPE and RIR), and weekly volume
- How to progress over time and run it safely
- Two worked examples: leg strength and paddle endurance
- A fill-in routine page to keep in your gym bag
Who this is for
Surfers over 40 who are new to the gym or coming back after time off, and experienced lifters who want to fill knowledge gaps and tighten up their current programming.
Built by a clinician who surfs
I am Dr. Jon Saul, DPT, ATC. I help surfers over 40 train for general health and more time in the water. This cheat sheet goes with my YouTube video on building a balanced strength program.
This is general education, not individualized medical advice. If you have pain, an injury, or a medical condition, check with a qualified clinician before starting a new program.