Big Wave Surfing Training: How to Build Strength and Stamina

Big wave surfing is the ultimate challenge for any surfer. Whether you dream of riding towering swells or just want to build the endurance needed for powerful waves, the right training is essential. If you're looking to improve your strength and stamina for big wave surfing, our Big Blue Surf has got you covered. Remember, what is big and powerful can feel different for different people. It doesn't have to be a monster 10-metre swell. This blog is about how you can prepare yourself to surf bigger and more powerful waves than you are currently confident with.

Why Strength and Stamina Matter in Big Wave Surfing

Big wave surfing is physically demanding. Unlike smaller waves, big waves require explosive paddling power, core strength, and immense endurance. When you're out in the lineup, you’ll face strong currents, long hold-downs, and heavy wipeouts. If you're not physically prepared, fatigue can set in quickly, affecting your performance and safety.

The good news? With the right training plan, you can build the power and stamina needed to confidently take on big wave surfing.

Essential Strength Training for Big Wave Surfing

Strength training is crucial for surfers as it helps improve paddling power, balance, and overall resilience. Here are some of the best exercises to incorporate into your routine:

1. Paddle Strength: Resistance Training and Swimming

• Use resistance bands to mimic paddling movements and build shoulder endurance.
• Incorporate swimming into your routine to enhance lung capacity and upper body strength.

2. Core Stability: Planks and Rotational Exercises

• Perform variations of planks (side planks, dynamic planks) to strengthen your core.
• Russian twists and medicine ball rotations improve balance and stability.

3. Leg Power: Squats and Plyometrics

• Squats, lunges, and step-ups help build lower-body strength for wave take-offs.
• Plyometric exercises like jump squats and box jumps improve explosive power.

4. Breath Control: Apnoea Training

• Practice breath-hold exercises to prepare for wipeouts and long hold-downs.
• Try pool-based dynamic apnoea training (under the supervision of an expert) to increase oxygen efficiency.

Stamina Training for Big Wave Surfing

Endurance is key for lasting longer in the water. Here’s how you can build the stamina needed for big wave surfing:

1. Cardiovascular Fitness: Running and Cycling

• Long-distance running and cycling help build cardiovascular endurance.
• Interval training (HIIT) improves recovery time and mimics the stop-start nature of surfing.

2. Ocean-Specific Drills: Duck Diving and Sprint Paddling

• Practise duck diving repeatedly to improve efficiency and reduce fatigue in powerful waves.
• Sprint paddling drills enhance speed and endurance for catching waves.

3. Yoga and Flexibility Training

• Yoga improves flexibility, balance, and breath control—essential for surfers.
• Focus on poses that open the hips, strengthen the shoulders, and improve spinal mobility.

Training Tips from a UK Surf School

At our UK-based surf school, we help surfers of all levels build the necessary skills to take on bigger waves. Here are a few extra tips to help you train effectively:

• Train in all conditions – Don’t just wait for perfect waves. Practise in different surf conditions to improve adaptability.
• Simulate real surf conditions – Train on uneven surfaces or use a balance board to enhance stability.
• Rest and recover – Overtraining can lead to injury. Ensure you get enough rest and focus on recovery techniques.

Conclusion

Training for big wave surfing is about more than just hitting the gym. It requires a combination of strength, stamina, breath control, and mental resilience. By incorporating these training techniques into your routine, you’ll improve your confidence and performance when tackling larger waves.

Ready to take your surfing to the next level? Join our surf school for expert coaching and training. Whether you're a beginner looking to build endurance or an advanced surfer preparing for powerful waves, we’re here to help you achieve your surfing goals.