What are exercises to include in circuit training for the surfer who wants to enter a contest?Please ensure that this circuit has 5 stations and applies the principles of training.
As with any sport, you want to condition and strengthen the muscles, tendons, and ligaments that you will be using most often. When considering circuit training, pick 2 to 3 exercises that target the sets of muscles, etc., you want to condition, and alternate within the circuit, so that you are not exercising the same muscle group back to back within the circuit. Depending on time constraints and the amount of time you have to prepare for competition, it is usually a good idea to work through a circuit twice during a workout session. Developing strength in your core muscles will improve your balance. The two best exercises for developing core strength are crunches (abdominal muscles) and lat pulls (latissmus dorsi). Good exercises for glutes, quadriceps, and ankles are spring jumps that involve jumping up onto an elevated surface like a weighted block and or jumping up and over a stationary object like a weight bench.
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The Art of Surfing: A Training Manual for the Developing and Competitive Surfer is available to preview online. The book has several chapters devoted to training.