Frequently Asked Questions
What is this site all about?
Surf Strength & Conditioning is an easy, informative, affordable, flexible way to get stronger and fitter for the surf. It teaches the foundations of strength training and mobility to prepare you for traditional lifting, advanced bodyweight exercises and ultimately, high performance surfing.
This program offers 2 types of memberships to choose from:
1. Weekly Kinstretch / Strength Classes
These classes have been created for those who prefer a 100% directed approach to training. Members do not have to study the content and apply any specific exercise technique or programming tips and instead can simply login, press play and follow my lead. Classes are prerecorded and available to view at any time of the week, as many times of the week, for 7 days. Two new 30-40 minute classes are posted each week. Train when you want and utilise my free coaching support via a private facebook group page. Classes focus on end-range strengthening (mobility training) as well as other partial and full-range strengthening (for strength, function and muscle tone). I complete the classes with you and talk you through the entire class.
2. Quiver
This is a mammoth of a membership and includes the Weekly Kinstretch/Strength classes plus the entire exercise and breath training library. This library includes an extensive list of mobility techniques, bodyweight strength and free-weight strength exercises, traditional lifting techniques, sports rehabilitation, optimal posture exercises and breath training. This membership offers a self-assessment, suggested workout and mobility routines to help with your pop-up, paddling, surf trip prep (10 week programs), neck rehabilitation and more. This membership is only AUD $5 per week more than the classes and yet includes the classes. This membership offers free coaching advice by Michelle through a private facebook coaching group.
Ability Levels
Surf Strength & Conditioning online coaching is suitable for all levels of fitness and strength. The Kinstretch classes include modifications to make exercises less or more difficult. The Quiver library includes exercises listed from easiest to most difficult, so you have free reign to choose those that will suit your needs. Those in the Quiver membership can also take advantage of the stability exercises listed in the Sports Rehab/Posture sections.
Equipment Needed
This Surf Strength & Conditioning site includes a wide range of exercises with or without equipment. If you have access to a commercial gym, that’s great, you can play around with the exercises under the Free-Weights and Traditional Lifts tabs. If you do not have access to a commercial gym, travel frequently or are just a gym-hater altogether, that’s great because you can create solid workouts with just a bit of space at home or outdoors using the Bodyweight and Mobility exercises.
How often and how long do I need to train to get results?
You can get pretty creative here! This will depend on your current fitness level, your gym experience level and your goals. For example, those with a specific strength building goal will need more intense and frequent sessions than those who are just looking to maintain fitness and strength levels.
In a nutshell, aim for 3-5 days per week of exercise of any kind – this can include strength (recommended 3 intense sessions per week), fitness or mobility sessions. Aim to keep your sessions under 60 minutes. I like to do a bit of mobility work every day.
More workouts per week are not necessarily wiser. Train smarter not harder. Rest is where you will get stronger. If you have a weight loss goal, focus on diet primarily and strength secondary.
Costs
The Weekly classes will only cost you $15 per week and the Quiver membership will cost you a mere $5 more than the classes themselves ($20 per week). These are charged in Australian dollars. To really see the benefits of this membership, aim to stick to it for at least a few months to allow familiarisation and practice of the content – there is a lot to learn! After your purchase of your membership, you will have access to that particular exercise library until the end of the month that you have paid for. You can cancel your membership at any time.