At the start of the year, I was approached by 2011 world junior surfing champion South African Bianca Buitendag to help her with her training while she was here competing on the Gold Coast.  Bianca is a great girl, really athletic, surfs really well and should be mixing it with the big girls on the World Tour in the next year or two.  Anyway she was nice enough to allow me to share you her two video training programs and the exercises involved for our benefit. 

Just as a bit of an explanation, professional surfers travel so much that getting consistent training in a gym is very VERY hard.  Although I would love Bianca to be able to devote 6-8 weeks to physically preparing herself and fixing all her weak points that might be holding her back and predisposing her to injuries, the nature of professional surfing means that just will not be possible for her.  So we do the best we can with what we have available.  What I have given her below are two workouts she can use wherever she is.  In both workouts, they begin with self myofascial release exercises and flexibility work which is a must for any person; not just athletes or surfers.  From there, one workout only uses bodyweight and the other uses a TRX suspension system (the TRX by the way is great to use when you are travelling a heap.)  Now because Bianca is super nice, you are more than welcome to use these workouts yourself and make sure you go and check out Bianca's website www.biancabuitendag.com.

Bianca in action...

Workout #1 BW Only

Workout #2 TRX