Surfer’s body: do at home training from Gabriel Medina’s coach –

ripped abdomen, round butt and strong arms. The body of surfers is the result of many hours in the water. But, even if you’re not that familiar with the sea, you can enjoy this functional workout adapted by the physical trainer of Gabriel Medina to improve your skills (agility, balance, strength and power) and even design your own mermaid shape.

The wave is coming. She looks good. You then paddle with all your might into it and in a single movement you are on your feet gliding across the water with the wind and a great smile on the face. Angry! Everyone who has ever surfed guarantees that the feeling is incredible, but to get on the board, the body must be able to face great challenges with agility, strength and endurance.

“It is an intermittent exercise, in which there are moments of rest and intense and explosive effort”, explains Allan Menache, physical trainer of Gabriel Medina, world champion in 2014.

Therefore, the fitness routine of a professional can’t just be at sea. “Away from the beach, I still practice functional activities, bodybuilding, yoga and swimming”, he says. Silvana Lima, the only Brazilian currently competing in the world tournament. It’s no exaggeration: on top of the board, the surfers need a well-strengthened core to maintain balance, and flexibilityand mobility, to perform the maneuvers. “The more you train, the luckier you will be when it comes to catching a wave”, says Camila Cassiawinner of the national stage Neutrox Weekend, an event of the modality that took place in October last year.

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All this dedication brings results in the championships and also in the body of the athletes. “Their backs, abs and legs are usually very strong”, says Allan, who created an exclusive sequence of exercises for readers. Even if you don’t have a board, it’s worth facing the training to conquer the skills and tone of surfers.

“At 44, I have the energy of a girl! My muscle response remains fast,” he says. Andrea Lopes, one of the Brazilian pioneers in the sport. She hops on that wave and feels almost like a real surfer – at least on dry land.

GYM SURFER

Do 2 to 4 sets of each exercise (you can combine them in pairs or trio) with 1 to 2 minutes of rest if the goal is strength; and from 30 seconds to 1 minute break when the focus is physical conditioning.

1. Climber board

– (Mariana Cagnin/)

The. Get into a front plank position, with your hands flat on the floor, arms outstretched and one leg raised.
B. Elevate your hips slightly and bring the knee of the free leg to the opposite elbow. 10 reps (each leg)

What is it for: Stabilization and strength of the abdomen and hip flexors for the “pop up” (when the surfer stands quickly). Improves coordination.

2. Surfer jump

– (Mariana Cagnin/)

The. Place one foot in front of the other with your knees and torso facing out to the side (face forward). One arm flexed and the other extended.
B. Jump as high as you can, bringing your knees towards your chest. Return right away in a new surfer squat. 12 repetitions with 5 to 10 seconds rest between each jump

What is it for: Lower limb and hip power, which is great for performing explosive maneuvers and maintaining balance.

3. Hip lift

– (Mariana Cagnin/)

The. Lying down, support your arms beside your body, flex one leg and raise the other towards the ceiling. The support foot rests on a sliding surface, such as a cloth.
B. Drag your foot until you extend your knee and come back also dragging. 10 reps (each leg)

What is it for: Stabilization and strength of the lower back and glutes, which helps to increase balance and regain posture after maneuvers that seem lost (when you are about to fall off the board).

4. Squats with balls

– (Mariana Cagnin/)

The. Standing on one foot, hold a 500 gram ball (or tennis ball) in each hand with palms facing down.
B. Release them and, in one quick movement, squat down with both legs supported and grab them before they touch the ground. Return to the starting position on one leg. 12 reps (switch legs)

What is it for: Balance, agility and body awareness to react to taming movements.

5. Lateral shift with squat

– (Mariana Cagnin/)

The. Place two cones 3 large steps apart from each other. Next to one of them, move sideways. To increase speed, lift your heels off the ground.
B. When you reach the other cone, crouch down and touch it, without leaning your torso. From 20 seconds to 1 minute

What is it for: Agility, resistance of lower limbs and physical conditioning to surf longer waves.

6. One-sided climb on the box

– (Mariana Cagnin/)

The. Facing a knee-high box, give a big boost with one of your legs to climb, performing a small jump on top of it.
B. Descend as slowly as possible. 10 reps (each side)

What is it for: One-sided power and strength, which improves leg control in more difficult maneuvers.

7. Naval rope at the surf base

– (Mariana Cagnin/)

In the same Surfer Stance as in Exercise 2, hold the ends of a naval rope. Keep the core contracted and make interspersed oscillations, without moving the torso. 40 to 100 beats

What is it for: Strength and coordination of the upper limbs, in addition to trunk stabilization. Bonus: It also helps you paddle longer.

8. Plyometric pull

– (Mariana Cagnin/)

The. Lie down under a fixed bar, with your body inclined, feet on the floor and knees flexed at 90°. Grab the bar with your hands wider than shoulder width apart.
B. Bend your elbows, bringing your chest toward the bar. Let go of your hands and grab again (you have to be really quick to not fall). 15 repetitions

What is it for: Power and strength of the upper limbs, which improves paddling power and stroke synchronization when tackling currents.

9. Ball Throwing

– (Mariana Cagnin/)

The. Hold a medicine ball (10 to 6 kg) with your arms straight down and do a squat.
B. As you come up, throw the ball up. Grab it and at the same time drop into a new squat.15 repetitions

What is it for: Power and functional strength of the whole body, which improves coordination and integrated action of upper and lower limbs during maneuvers.

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10. Side jumps with squats

– (Mariana Cagnin/)

The. On one foot, stand next to a cone, with your knee bent, and touch it with your opposite arm.
B. Jump sideways to the other cone, landing on your other leg, and bend your knee to touch it. If you prefer, keep your knee straight and lean your torso.16 repetitions

What is it for:Power and balance for better control on the board.