Get into the water with optimal strength!

Surfing is a physically demanding sport. During a 90-minute surf session, you'll soon be paddling for 70 minutes in a position you don't normally lie in that often. Add  the resistance of your wetsuit and you understand why your arms feel like spaghetti after a surf session. To make this a bit easier, and to have even more fun during your surf sessions, land-based training sessions are recommended. Online there are countless programs, but these are often quite spicy, take a lot of time and are pricey.

This is why the Netherlands Surf Institute has developed several smaller programs for beginner-intermediate surfers, so that you can choose what you need at that moment (instead of 1 large program). For example we developed a training program for surfing women who, besides work/family, have limited time to train on land.

SurfWOMAN fitness

Developed for women who want to build a good strength basis to surf longer, better and with more fun and confidence.

- 8 weeks program

- Train for 30 minutes 3 times a week.

- Train whenever and wherever you want

- No attributes needed except 2 bottles and a chair / stairs

- Workouts focused on the paddle, pop-up and balance phases.

- 25.00 euros

Interested in the surfWOMAN basic program? Fill in the form below.

SurfMAN fitness

Developed for men who want to build a good strength base to surf longer, better and with more fun and confidence.

- 8 weeks program

- Train for 30 minutes 3 times a week.

- Train whenever and wherever you want

- No attributes needed except a towel or a stick and a chair / stairs

- Workouts focused on the paddle, pop-up and balance phases

- Extra focus on shoulder stability and hip flexibility

- 25.00 euros

Interested in the surfMAN basic program? Fill in the form below.