• A Full Workout for Surfers from Pro Cody Thompson

Billabong team rider Cody Thompson is all about high performance surfing and puts in serious work out of the water to help him surf at his highest possible level. Cody recently opened up Thompson Performance, a facility in Atlantic Beach, Florida that offers specialized training for athletes in any sport, including surfers, and more generalized workout sessions for those just looking to drop a few pounds for beach season. To celebrate the launch of his new company, we asked Cody a few questions about what surfers need to be doing in the gym to improve their performance in the water, take a look below -

What muscles do surfers need to concentrate on most?

Surfers need a good balance of strength, power, endurance and flexibility. The most important muscles for a surfer to have are strong and explosive legs as well as a strong core that can support a surfer in all planes of motion. Healthy shoulders are very important, too.

What are some exercises that all surfers should be doing to stay at the top of their game? How frequently should they do them?

A variety of squats, lunges and hip extensions for strength and jumps, hops and sled pushing for power. Pulling and pushing exercises are good for paddling and pop-up strength. Every workout should contain core exercises and rotational exercises. Allow 24-48 hours of rest between intense workouts and decrease training volume (sets and reps) leading up to an event or pumping swell.

Can you give us a full workout program that would work for surfers of all levels?

Every work out should start with a dynamic warmup using movements consistent with the training that proceeds.

Low body and core workout

Exercise 1: Box jumps and lateral hops in the frontal plane - 8 reps, 3 sets

Exercise 2: Dumbbell split squats - 10 reps, 3 sets

Exercise 3: Standing resistance band mini-twist - 12 reps, 3 sets

Exercise 4: Single leg straight leg deadlift with dumbbells - 10 reps, 3 sets

Exercise 5: Frontal plane lunges with dumbbells - 8 reps, 3 sets

Finish with row machine or spin bike for conditioning

What’s the best recovery meal after a workout?

Chicken, quinoa, avocado bowl. Anything with a healthy dose of protein, carbs, and fats. A scoop of whey protein and a banana with peanut butter works if you’re in a pinch

Any other training tips?

Train smart and train with intensity. Leave your ego and your iPhone at the door. Stay away from the machines that guide you through a fixed plane of motion.

Thanks so much to Cody for his time as he opens up his new training facility, Thompson Performance. If you're looking to take your surfing to the next level be sure to give them a follow on Facebook and give them a visit if you're in the area.

Thompson Performance

1225 Mayport Rd.

Atlantic Beach, Florida, FL 32233