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Train smart, surf more

@onesurf_

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▫️Online Training System for Surfers
▫️Train anywhere | Bodyweight - Full Gym
▫️Built for all levels by @coach_jdt
▫️Join our NEW Programs 👇🏼

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Join a better way to train for surfing.

The OneSurf Core Membership brings everything together in one place - structured programs, follow-along sessions, coaching support, and a community of surfers all working toward the same goal: staying strong, healthy, and in the water.

Swipe to see what’s inside and how OneSurf supports your training, month to month.

The OneSurf Core Membership goes live February 1st.

Those who register their interest will receive first access and founding member pricing when we open.

Register via the link in bio, or comment “OneSurf” and we’ll send you the details. by @onesurf_

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9 months ago

We’ve been building something quietly behind the scenes for the past two years, and now it’s time to share it with you.

@onesurf_ is an ongoing training system designed to support your surfing over the long term. It helps you move better, build strength, and stay consistent so you can keep progressing in and out of the water.

Inside the OneSurf Core Membership, you’ll find clear pathways for every level. Beginner foundations, structured strength and conditioning, and short follow-along sessions when time is limited — whether you train at home or in the gym.

This training is designed to help you build strength, improve mobility, recover faster, and stay in the water for longer.

If you’re ready to train smarter and surf more, you’re in the right place.
Welcome to OneSurf.

Programs go live February 1st.

Click the link in our bio to register and be the first to know, or comment “OneSurf” and I’ll send you the link.

We’ll also be sharing a special launch bonus with everyone who signs up. by @onesurf_

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9 months ago

We’ve been building this quietly for the past two years with a clear goal in mind… to make surf training simpler, more supportive, and actually useful for surfers.

Filming sessions, working with surfers of all levels, and paying attention to what was really holding them back. The more we listened, the clearer it became that surfing is one of the most undertrained sports in the world.

Not because surfers don’t care, but because most people just want to surf more and feel better doing it.

The same things kept coming up. Stiffness. Small injuries. Slow recovery. So much focus on time in the water, and almost no focus on looking after the body outside of it. That disconnect is what stops a lot of surfers from progressing, even when the desire is there.

Working closely with surfers, I saw huge passion but very little structure to support it. A lot of training methods didn’t match how surfers actually move or live, and sometimes they made things worse.

That’s when it became obvious surfers needed a smarter, more sustainable approach to training. One built around moving well, building strength, and staying ready to surf.

That realisation became @onesurf_ . A system designed by surfers, for surfers, supporting every level at every stage.

Part 3 is where this all comes together. by @onesurf_

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9 months ago

Apparently just buying another surfboard isn’t going to fix my surfing…. Devastating news 🥲

So here’s the surf fitness workout I’ve been doing instead through @coach_jdt @onesurf_

#surfing #surflife #surfworkout #surffitness surfergirl by @onesurf_

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21 hours ago

Fixed and finished, your hook untouched:

This exercise will humble you.

You don't need to lift heavy weight to build a strong lower back. The bird dog row trains the same muscles as your bigger lifts, and it works your core and glutes at the same time. Three points of contact, one leg extended, one arm rowing. The base is that small, so a light kettlebell or dumbell is plenty.

Ribs down, hips tucked, and let the glutes hold the position while you pull.

Movements like this run all through OneSurf. Comment "OneSurf" and I'll send you the link. by @onesurf_

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a day ago

One of the most powerful surfers on tour trains like you and me.

Plenty of surfers want deeper, more powerful turns, so they go straight to loading up the bar having never set foot in a gym before. My advice: train with movements like this first.

The goblet squat is where we start them. The weight held across the chest lets you sit deeper while staying upright, so you build strength through the exact compression range surfing draws on.

It also carries its own progress test: hold your shape through the full squat and that's the indicator you can go a little heavier.

As surfers we want to feel strong, but also mobile and fluid. Squatting huge numbers and needing three days to recover won't do you much good when the surf's pumping the next morning.

Movements like this are how OneSurf builds it. Comment "OneSurf" and I'll send you the link. by @onesurf_

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3 days ago

Most surfers warm up their legs and forget the shoulders and upper back.

A broomstick is all you need to open both before you surf. Moving the stick through big circles and sweeps takes your shoulders and thoracic spine through range, while the heel-to-toe footwork and slow tempo wake up your coordination and control. Those are the exact qualities your paddling and rotation rely on.

It is why I built OneSurf. Comment "OneSurf" and I'll send you the link. by @onesurf_

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5 days ago

Being strong in the gym doesn't guarantee your legs are fast.

Strength and speed are separate qualities, and most surfers only train the first one. The tempo in this lunge trains both: lower slowly under control, then drive the knee up fast.

Done consistently, your legs get better at absorbing force and producing it quickly, and surfing uses both constantly. by @onesurf_

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6 days ago

Surfing asks for more than a body that can lift.

You need to be fast and agile, mobile enough to get into the position, and strong enough to drive through a section when it stands up. Loading the body with weight builds one of those.

So our sessions move. Weight through range, changes of direction, and flow between positions rather than sitting in one plane the whole time.

A well rounded surfer has a bit of everything. Here's a handful I've been coaching my surfers through lately that I've been loving:

▫️ Single Arm Thruster Switch Jumps
▫️ Cable Row to Step Back
▫️ DB Cossack Slides
▫️ Cable Lunge to Press

All of these are new exercises I've programmed into Reset 28.

Starts 12 October and it is built for every level. Comment RESET and I'll send you the link. by @onesurf_

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7 days ago

Plenty of surfers in the water five days a week say they can't find the time to train.

Yet the question is simpler than time. Do you want to improve your surfing?

You might reckon your surfing is fine as it is. So ask it another way. Could your strength be better? Your speed, your agility, your mobility? If it's yes to any of those, there's room to move.

Consistent training is what moves it. Not months in a gym, just short sessions you keep showing up for.

Reset 28 starts 12 October and it is built for every level. Comment RESET and I'll send you the link. by @onesurf_

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8 days ago

Plenty of surfers either overtrain for their level or skip training because the gym feels mandatory.

The honest answer is that the dose depends on the surfer. Surfing most weeks for enjoyment, bodyweight and a couple of kettlebells at home are plenty to maintain strength and improve mobility.

Chasing power or competing, your body needs external load, and that's gym territory.

Reset 28 was built around exactly this, 28 days of surf-specific training that runs at either level, 10 to 40 minutes a session, with habits around sleep, nutrition and recovery built in.

It starts Monday 12.10, and it's free for existing members. Comment "RESET" and I'll send you the link. by @onesurf_

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8 days ago

Plenty of surfers still think gym training hinders their surfing.

Yet every advanced to elite level surfer has incorporated some level of training into their routine. Whether that's mobility flows in the morning, at home 20 minute workouts or hitting the local gym three times a week.

Make surfing your only training and the body loads in one direction. Over time that repetition makes your body more prone to injuries, and overall less rounded.

A balanced training program brings that balance back. More capacity, quicker recovery, and a deeper range under load. There are so many benefits, one caption doesn't do it justice.

If you're looking for the right program, join us on our new challenge.

Reset 28 starts 12 October and it is built for every level. Comment RESET and I'll send you the link. by @onesurf_

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11 days ago