Training has two meanings:

- "The action of teaching a person or animal a particular skill or type of behaviour."
- "The action of undertaking a course of exercise and diet in preparation for a sporting event.

I believe a balance of physical, emotional, nutritional and spiritual training is optimum for every human being. Don’t waste your life striving to become a body-sculpting machine if you have no love for people, or be obsessed with your own self image to the point were you develop an unhealthy eating disorder.

There must be balance.

Training can be “a course of exercise, eating and thinking to refine yourself to achieve your personal best”. My personal belief is to function at your best, you need to naturally develop a healthy image, mind, relational capacity, outlook on life and future vision.

The Key to training is consistency; you need to create a lifestyle change not a recovery tactic. You can do a little each day and still develop an all-round refined physique, however the higher the level of performance you desire, the more effort you need to put in.

A phrase that has made sense for me so far that I believe applies to the exercise world is simply this:

“No one starts out amazing, we're either trained or untrained”

Leading on from this notion it makes sense that we all desire improvement to some degree in life, whether your simply keen to get healthy or your committed as a trained athlete determined to push the limits.

Below I have combined some of the more relevant concepts you can implement into your world. These are designed to increase your level of performance.

I believe they will give you the edge you need, when you need it most. 


The glue that holds all your surfing together, Increasing your core strength will help you do your moves tighter, land better, strengthen your back and allow you to take those heavy landings with more ease. 


Start on your elbows and toes in a horizontal plank position, keeping your back straight and drawing your navel in. Hold for 60 seconds, repeat 3 times. 


This is one of the main core, back and abdominal tools that I use, it will kill the first time you use it but I assure you, if you can push through and develop a consistent routine every 2nd day you will notice significant results.
Begin on your knees forming a wheelbarrow position (on carpet) and simply roll forward and return to kneeling wheelbarrow position, only roll forward to the degree that you can manage over 10 repetitions. Focus on building up to 20 reps/3 sets every 2nd day.


Keeping your muscles stretched and maintained will minimise cramps, allow them to work harder with less down time and increase your performance capacity. Back and legs are the most crucial muscles in Bodyboarding to have working smoothly. Google Back And Leg stretches for detailed routines. (Caution make sure you stretch the night before a surf and not immediately before you surf, light warm up is far more beneficial for pre-surfing)


We all desire to have that extra burst of power ready when the critical moments arise during big wave sessions. Whether you have surfed for hours or paddling out 12ft Hawaiian backdoor as the set waves march in, or your pushing yourself out your local surf break. Here are some of the things I implement to have that extra power.

Swimming and riding are the best anti-gravity exercises I use to get my body used to going hard for long hours at a high output, your body will naturally struggle with this kind of exercise to start with, yet be encouraged once you develop a consistent daily routine you will notice a huge difference.

Try riding to the Pool or beach then swimming 1km every 2nd day to begin with, building up to 3km every 2nd day as a focus distance to complete. (Caution this kind of training I do every summer as a seasonal training cycle, not recommended all year round unless your training for the Olympics!)


It’s absolutely crucial to develop a positive mind frame when it comes to physical endurance, it is extremely unproductive to talk your self-esteem down before you even begin. If you learn to tell yourself "you can do it", most of the time you will.

Focus on the positive aspects and leave your mates to hit you with the negative comments after you've finished, if of course they feel the need to be so blunt. (The point here is that you shouldn’t ever speak negatively to yourself.)

As I said earlier we're not all gifted we're either trained or untrained. I believe, as a human you are naturally full of potential; you just need to confidently walk forward.

Start with building others up around you, encouragement is a key to being encouraged yourself. Life is what you make it and it is not designed to be easy.


Having a strong build and knowing how to throw your weight around is very important in developing a solid style in the water. It’s easy to say if you naturally have the muscle to begin with. The Good news for the rest of us is it's something we can all work on.

I believe Bodyboarding is an explosive sport, which does require a certain degree of muscle; having the extra bulk can allow a natural fluid motion to occur as you ride waves.

Creating less bounce and allowing you to focus on shifting your weight well to perform critical manoeuvres.

Start at your local gym and ask how to build your arms chest and back, this fills the gaps around your torso and gives you that bullet shape appearance when driving. Keep a healthy balance with everything else in mind, because if you get to heavy it will have a negative affect on your surfing.