tom carroll

"Michelle has been on a clear and focused mission for us all by laying down well documented examples of her insights and knowledge with an aim to urge us to take action for ourselves into moving more efficiently and therefore bring more opportunity for the exact reason we connected with surfing from the outset -
the pure joy it brings to our whole being. Putting your trust in Michelle's clear techniques will help surfers young and old to become stronger, faster and more efficient. The answer lies within, take action now."

Tom Carroll,

2 X Surfing World Champion. 

 

daveycathels

"My first year training and working with Michelle, and following her injury prevention techniques, was also the year I qualified for the World Tour. This was no coincidence. Surfing with increased strength and flexibility not only allows for better and longer surfs, but more confident surfs and less injuries. Doing some of these routines before, after or between surfs will change your experience in the water!"

Davey Cathels,

World Surf League Professional Surfer. 

 

duncanfrench ufc

"This is an amazing resource for anyone looking to take their surfing to the next level. Michelle truly inspires and guides you through the progressive strategies to becoming ‘fluid’ in your movement. These training programmes and injury prevention methods are underpinned by experience working with some of the worlds top professional surfers and solid foundations in performance science."

Duncan French,

Formerly Director of Performance Sciences and the Director of Olympic Sports Strength & Conditioning at University of Notre Dame, USA. Currently Vice President of Performance at UFC Performance Institute. 
 

Surf Training Options


Want to be a better surfer and a strong, natural athlete? This subscription site is packed with clear videos designed to help with surf performance outcomes or sports rehabilitation. Michelle's personal approach to strength and movement has supported numerous world class athletes. Check out the following unique components that will help you achieve your own training goals:

Free Weight Training

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Free-weight training includes the use of dumbbells, kettlebells, weight plates, barbells, cable machines, medicine balls, sandbags, sleds, prowlers, ropes and any other object which increases the loading your body is required to overcome. Read More..

Some free-weight exercises (such as dumbbell overhead pressing) can help you achieve the strength requirements for bodyweight movements (such as a cartwheel or handstand). The reverse can also be true in that bodyweight movements can help you achieve the strength requirements for free-weight exercises. Free-weight exercises can also be used for sports rehabilitation (such as single arm pulling and pushing with the cable machine to strengthen the shoulders) and to assist the main lifts (such as pull-throughs to strengthen the hamstrings for a deadlift). I find that free-weight training is an essential component to a comprehensive and effective training program.

 
Traditional Lifting

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Learn how to do the squat, deadlift, bench press, military press, pull-up and their varations. Michelle is qualified to teach powerlifting and olympic lifting / weightlifting techniques and understands the principles behind getting stronger. Read More..

Michelle teaches traditional lifting techniques such as the squat, deadlift, bench press, military press and pull-up. You can also visit the workouts section to learn what exercises can be performed to assist the main lift of your workout. An example of this would be a deadlift (main lift), followed by a handful of exercises to target your glutes, hamstrings, lower back, lats and core (assistance exercises). This is another specialised service that a standard personal training site does not offer. Michelle is qualified to teach powerlifting and olympic lifting / weightlifting techniques and understands the principles behind getting stronger.

 
Mobility

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This section will cover when and why you may need a greater amount of mobility / flexibility and how to achieve it. You will learn targeted soft tissue techniques, gentle mobilisations and active stretches in preparation for full-range strengthening. Read More..

When tissues (such as muscles) become tight around their insertions, injury follows since there is little room for error. Tissue strains and tautness affects your ability to generate force and causes some funky movement adaptations, further compromising your ability to generate force and power. Often stretching isn't enough. Often stretching can destabilise you if you are already hypermobile or have too much laxity within your joints. Learn why and how to gain more freedom of movement. In this section you will learn targeted soft tissue techniques, gentle mobilisations and active stretches in preparation for full-range strengthening.

 
Bodyweight Training

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Bodyweight training is increasingly recognised as a beginner to highly advanced strength stimulus, suitable for all levels of ability and which can exceed the mobility and strength requirements of loaded lifting. Read More..

The word calisthenics is derived from the ancient Greek words kálos (κάλλος), which means "beauty", and sthénos (σθένος), meaning "strength". This form of exercise is the art of using one's body weight as a means to develop one's physique and physical aptitude, whilst creating movement shapes which look admirable and inspiring to many. Movements such as the planche, one-arm handstands, muscle-ups and levers are examples of advanced strength movements.

 
Sports Rehabilitation

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This section is not only for those who have had specific injuries. It is also for those who want to stabilise and strengthen their bodies with specifically targeted exercises. In effect, to expand their injury-buffer zones for life's inevitable curveballs. Read More..

This is not an online personal training site. Michelle is a qualified Exercise Physiologist and Strength & Conditioning Coach. Having a thorough level of experience within her own Sydney Strength & Conditioning business, Michelle has gained wisdom of how a variety of clients learn and respond and what they need to achieve their goals. Michelle receives referrals from physical therapists for sports rehabilitation and progression to functional strength and conditioning. This site, although educational and not prescriptive, will offer insights into potential weaknesses you have and how to erase them from your physical vocabulary. This section involves strength and conditioning exercises for common injury areas to help reduce injury risks, before an injury actually occurs (prehabilitation) or for strengthening a weak or previously injured area (rehabilitation). Permission to start sports rehabilitation by your physical therapist is essential if you have had a serious injury or chronic joint pain of which the cause is not clear. This Sports Rehabilitation section cannot prescribe coaching advice which is specialised for a particular injury and includes Michelle's most commonly prescribed exercises for typical issues seen amongst clients. The aim is to restore optimal posture and function. This section will focus on full-range, pain-free movement, stability and optimally aligned joints.

 
Posture Correction

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Good dynamic postures are paramount for optimal joint stacking and efficient force production. The exercises in this section are essential to master before progressing on to highly complex, intense movements. Read More..

If you've got a desk or a repetitive physical job, have noticed that your posture is deteriorating and can't seem to be able to correct your posture anymore, this section is for you. Poor posture doesn't only look poor and crappy, it displaces natural joint stacking, puts unnecessary stress on X areas and tightens Y areas, leads to leaky force production and potential joint pain and damage. To revamp your skeletal alignment you need to look at what perfect posture is and how to get there.

 

huntercook hunterfitness

"If you are looking for a membership site that covers all your fitness needs, this is it. Michelle is an experienced lifter, trainer, surfer, and mobility coach, and therefore has a plethora of experience across multiple categories based off of what you need. Her ability to create a program giving people what they need, instead of what they want, is done incredibly well here. She teaches posture, mobility, and bodyweight work first- as it should be, and then gives people the freedom to explore further down each of those modalities- or you can take a left turn and get into some free weight activities. There aren't many sites that I would write a good review for that try and mesh things together like this, but Michelle's is one of them. If you're not lucky enough to train with her in person, this is your next best bet."

Hunter Cook,

Hunter Fitness.

 

jess cunningham

"Michelle's programs and new online training site combine to make a fantastic training resource. Her step by step progressions and balanced approach to movement makes them suitable for those just starting out with their training or recovering from injury, all the way to elite athletes wanting that extra edge. Could not recommend Michelle and her training methods highly enough to anyone wanting to get the most out of their body."

Jess Cunningham,

APA Sports Physiotherapist, Olympic Winter Institute of Australia and 2014 Australian Olympic Team Physio for snowboarding Half Pipe and Ski Slopestyle, GWS Giants Movement Specialist, Director of Surf to Summit Clinical Pilates and Physiotherapy.

 
US 79 1 Year Subscription
One payment to have one year access.
  • A simple, easy way to get stronger, fitter and more athletic using your bodyweight. Perfect for travel nomads and gym haters!
  • Learn how to use your body in the most mechanically efficient ways
  • Create your own workouts based on your needs
  • Beginner, Intermediate and Advanced levels
  • Immediately access over 115 exercises in a structured library
  • Bonus Nutrition and Health section
  • Bonus Workouts section when combined with the Free-Weight and Traditional Lifts memberships
US 29 1 Year Subscription
One payment to have one year access.
  • Learn how to safely Squat, Deadlift, Pull-Up, Chin-Up, Press and Bench with good form
  • Learn complex, compound lifts for improving your strength and power, gain muscle and reduce body fat
  • Regress and progress each main lift with exercise variations to help you in getting stronger
  • Surf with more athleticism, strength and power
  • Immediate access to over 40 techniques
  • Bonus Nutrition and Health section
  • Bonus Workouts section when combined with the Bodyweight and Free-Weight memberships
US 69 1 Year Subscription
One payment to have one year access.
  • For injury prevention (prehabilitation) as well as injury rehabilitation
  • Stabilise and strengthen your bodies with specifically targeted exercises for the neck, shoulder, back, hip and knee
  • Restore optimal posture and function with full-range, pain-free movement, stability and optimally aligned joints
  • Immediate access to over 95 sports rehab techniques
  • Bonus Nutrition and Health section
US 59 1 Year subscription
One payment to have one year access.
  • Learn how to use dumbbells, kettlebells, weight plates, barbells, cable machines, medicine balls, sandbags and more
  • Improve your movement efficiency, stability, endurance, strength and power
  • Gain immediate access to over 80 techniques
  • Bonus Nutrition and Health section
  • Bonus Workouts section when combined with the Bodyweight and Traditional Lifts memberships
US 39 1 Year Subscription
One payment to have one year access.
  • For desk workers, tradies, mums, drivers, smart phone users and all modern day humans
  • Improve your skeletal alignment to support a stronger and more mechanically efficient body
  • Stand taller, breathe better, move better, surf better
  • Essential techniques to master before progressing on to highly complex, intense movements
  • Immediate access to over 55 posture correction techniques
  • Bonus Nutrition and Health section
Textbox Section

"Wow Michelle, Your site is killer. Loads of material to work with!"

Tom Carroll, 2 Times Surfing World Champion

"My first year training and working with Michelle was also the year I qualified for the World Tour. This was no coincidence."

Davey Cathels, Professional Surfer

"I have gained a lot from your Fluid Surfer book and wanted to investigate more. I am sold on your program. I want to surf till they bury me."

Paul, Australia

"Thanks for your awesome training and guidance, I am using the stuff I've learned from you continuously and have never felt better."

Paul, Engineer

"My body has never felt more balanced and strong. The extra muscle tone and leanness is a huge bonus!

Heidi, Lawyer

"Thanks for your support and expertise in getting me not only fitter and stronger, but for opening my eyes to life outside an office and 14 hour days, better nutrition and a more positive view of life!"

James, Strength & Conditioning Coach

"Hey Michelle, I am getting ripped doing your awesome moves. You are the only coach I can recommend. I didn't realise how bad my shoulders were - years of cricket, surfing up to 5 hours and landscaping. All getting fixed up slowly now. Thanks for your dedication, it has helped me heaps!"

Pete, Health Coach
 

Michelle Drielsma is an Exercise Physiologist and Level 2 Strength & Conditioning Coach from the Northern Beaches. Michelle is a graduate of Sydney University with a Bachelor of Exercise & Sports Science. She has gained clinical experience at various hospitals and medical centres as well as sports performance experience with the NSW Institute of Sport, Australian Rugby Union, Basketball NSW and several Surfing and Mixed Martial Arts athletes. Michelle has also studied with the CHEK Institute, Australian Strength and Conditioning Association, FMA Strength Institute and is a Functional Range Conditioning (FRC) mobility specialist.

Michelle has an extensive history of writing for several health and fitness publications including The Sydney Morning Herald, Women’s Health, Men’s Fitness, The Inertia, Exercise & Sports Science Australia, Nine MSN, GQ Magazine, Fitness First, Ultra-FIT Magazine, Oxygen Magazine, Surfer Today, Girl Surf Network, Australian MMA and three children’s books (Lesson Zone). Michelle published her first book "Fluid Surfer - The Surfer's Bible to Endless Performance & Injury Prevention" in 2016.

 

All training images by Wade Adams Photography.