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Surf Training, Exercise & Wellness Coaching

@surfhealthpro

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We help surfers:
💪Build Strength | Endurance | Mobility
So they can:
Surf Longer | Stay Healthy | Catch More Waves
Apply Here👇

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My wife and I just had our first baby, it had been about 3 or 4 months since I had been able to workout/exercise consistently & just as many months since I was really able to surf.

Eventually, the stars aligned, the baby was asleep & I was going for a surf. I surfed for about 45 mins & had to get out. I was exhausted, embarrassed & disappointed I could only surf for that long & felt like this. I needed to make a change so that I would never feel like that again & be able to keep surfing as I got older.

First, I went back to the gym I had always used, & do the CrossFit thing consistently for about 4-5 months, but I didn’t feel like my endurance was improving, I still gassed a lot in the workouts and didn’t notice any real improvement in the water.

I decided I needed to do more research to get a better understanding of training principles, to apply them to what a surfer needs to create an effective program to help me surf longer & perform in the water.

My goal was to create a more sustainable, healthy lifestyle that allowed me to make the most out of my time in the water, even if I don’t get the chance to surf all the time. I needed 3-5 days/week of training, dial in my nutrition & improve my mobility.
And on top of all that, I wanted to set a good example for my kids.

The program had to help me recover if I had multiple sessions in a day, be flexible for long runs of swell & fit into my, already, busy schedule.
Honestly, I wasn’t really sure what I was creating was the solution, but it was definitely more science & evidence backed than doing random workouts.

As a doctor of physical therapy, I certainly had the knowledge to create strength building programs, improve peoples’ mobility & understand the science behind it all.

Turns out, my program delivered, I started to feel good about my health & fitness level which coincided perfectly w/ the biggest most consistent winter we’ve had in NJ. I felt great in the water, my paddling was strong, I felt confident in big surf &, even at 44, feel like my surfing is improving.

Most importantly, my son sees what I do on a daily basis which, hopefully will have an impact on him & his brother as they grow up. by @surfhealthpro

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2 years ago

We will work 1-on-1 to help you get stronger, build endurance & improve mobility so you can surf longer, stay healthy & keep surfing for life. Here is how it works:⁠

1️⃣ Movement & Lifestyle Assessment: this gives us movement baselines to identify any deficits or asymmetries that we neeed to focus on while working together. We also establish your daily sleep, nutrition & hydration standards to determine if these need improvement so that you can make the most of your time w/ us and your time in the water.
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2️⃣ Fitness Assessment: a series of bodyweight tests to determine baseline strength, aerobic capacity & core stability to see EXACTLY where you ares starting out and what we need to prioritize to help you in your training.

3️⃣ Programming/Training: custom built training program based off of the information we compiled form your assessments. This is where you will put in the work, make the changes & feel the benefit once you get in the water.
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4️⃣ Lifestyle/Habit Tracking: Improve your sleep, dial in your nutrition, better hydration & improved consistency. We will get a plan together to improve these areas of your life, because exercise is only 50% of the equation. You need to optimize as much of your life as possible to get the most out of your surfing.

5️⃣ Support & Accountability: scheduled check ins, weekly communication and feedback to keep you on track and make sure you are checking all the boxes through out the process.

If you are interested in learning more, DM me “SurfHealth” for more information about the program⁠
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- Dr. Dave Santamaria & Sam Hammer by @surfhealthpro

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2 years ago

We’re here to help surfers on their health, exercise and wellness journey so they can surf longer, catch more waves and feel more confident every time they paddle out.

Our clients get a customized training plan to help them get from where they are to where they want to be w/ support, guidance and communication through out the entire process.

Jared had almost no training experience, was feeling the effects of turning 40 and needed to get ready for a trip to Costa Rica.

Jim had been do some exercise in the form of random workouts he was coming up with himself, but wasn’t feeling great in the water and wasn’t confident in bigger surf.

Curry, like Jared, really had never trained for surfing and needed to get fit for a 3-week, marathon, surf trip to Barbados.

They all did great, hit their goals and have built training into their lifestyles so they can get the most out of their time in the water.

If you want to learn more about our process and program, DM us “SurfHealth” to get more information.
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#surfstrong #surfstronger #surfingstrength #surfspecifictraining #surferspecifictraining #surfertraining #surfhealth #surferhealth #surferwellness #surfwellness #surferstrengthtraining #surferstrength #surfingworkouts #surfhealthy #surfinghealthy #surfmobility #surfermobility #surfermobilitytraining#surftraining #surferstrengthprogram #surfexercises #surferexercises #surfworkouts #surferworkouts #surfertraining by @surfhealthpro

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2 years ago

Don’t miss your opportunity to join @hammered_sam & @surfhealthpro on their upcoming Surf And Fitness Retreat to Nicaragua 🇳🇮! See flyer for details. Please email Dave@surfhealthpro.com for more information. by @surfhealthpro

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5 hours ago

If you’re going to take a week away to surf, why not use that time to actually improve?

That’s really what we’re trying to do with our November retreat in Nicaragua.

You’ll spend plenty of time in the water, but you’ll also get individual coaching from Sam Hammer, video review, and feedback on what you can work on to improve your surfing.

We’ll also spend time on mobility, movement, and some of the physical limitations that might be holding you back.

And with only 6 surfers and 2 coaches, there’s plenty of opportunity for individual attention throughout the week.

We’re staying at an awesome property right at Playa Yankee, with private rooms, great food, and access to some incredible waves.

We still have a few spots available.

Comment RETREAT and we’ll send you the full details.

#surfretreat #surfcoach #surftraining #surferworkout #surfcoaching by @surfhealthpro

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a day ago

Want to stay in shape for surfing but not sure where to start?

Maybe you’re doing some workouts here and there, but you’re not really sure if what you’re doing is helping your surfing.

Strength, endurance, mobility and power all play a role, but knowing what to focus on and how to put it together can be challenging.

That’s where we come in.

At SurfHealth, we start with an assessment to understand where you are now, what you want to improve and what’s been holding you back.

From there, we build a training plan around your needs, your schedule and your surfing, and coach you through the process.

If you’re ready to take some of the guesswork out of your training, comment “TRAINING” and we’ll send you some info on working with us.

#surftraining #surfcoach #surfworkouts #surferlongevity #surermobility by @surfhealthpro

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2 days ago

I’m 46, and I’m definitely not the best surfer out there. But I still want to get better.

I still want to surf good waves, push myself, try things I might not make, and occasionally take a pretty good beating in the process.

We all know that beatings don’t feel quite the same at 46 as they did at 26.

That’s a big part of why I train.

I want to stay strong, keep my endurance up, stay healthy, and still have the ability to move quickly and athletically in the water.

I’m not training because I think it’s going to turn me into some incredible surfer. I’m training because I want the opportunity to keep improving, keep pushing myself, and not be limited by my body as I get older.

I know I’m not going to surf forever, but I’d like to keep doing it at a pretty high level for as long as I can.

And if that means spending a few hours every week in the gym so I can keep getting worked in the ocean, I’m good with that. 🤙

If you want to keep improving your surfing and stay strong, fit, and healthy as you get older, comment TRAINING to learn more about our 1-on-1 coaching program for surfers.

#surfphysio #surfstrong #surftraining #surfermobility #surferlongevity by @surfhealthpro

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3 days ago

If you're surfing multiple sessions in a day or trying to get back in the water the next morning, recovery becomes pretty important.

After a long session, your shoulders are tired, your hips and back might feel stiff, and your body can still be pretty wound up from a couple hours in the water.

One thing I like to do is spend 10–15 minutes on some foam rolling, mobility work, stretching, and controlled breathing.

It's not about forcing more flexibility or trying to fix everything in one session.

It's about keeping your body moving, reducing some of that stiffness, and giving your nervous system a chance to settle down.

Especially on surf trips, when you're trying to surf as much as possible, these little recovery sessions can make a difference in how you feel getting back in the water.

You don't need anything complicated. Just a little time taking care of your body so you're more comfortable and ready for the next session.

What does your recovery routine look like after a long surf? Or are you usually just getting out of the water and calling it a day?

#surfcoach #surftraining #surfphysio #surfermobility #surferlongevity by @surfhealthpro

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4 days ago

A few 🌊 with HSS founder, @hammered_sam, during his recent @surfhealthpro Nicaragua 🇳🇮 Retreat. Video: @chancletasbeachresort by @surfhealthpro

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6 days ago

After 40, Eugene felt like his surfing had taken a nose dive.

He was struggling physically and starting to wonder if he was ever going to feel good in the water again.

Within a few weeks of starting with us, he began noticing a difference.

His legs felt better. He was pulling through cutbacks again. And over the last year, he’s continued to get stronger, healthier and more prepared for the days he does get to surf.

One of the things I really like about Eugene’s story is that the benefits haven’t just shown up in the water. He’s noticed a difference at work, in his relationships and in how he feels overall.

His words:
“This program 100% changed my life for the better.”

That’s a pretty powerful thing to hear from someone after a year of working together.

If you feel like your surfing has started slipping as you’ve gotten older and you want to do something about it, comment “TRAINING” and we’ll send you some info on working with us.

#surfcoach #surfphysio #surfworkouts #surftraining #surfermobility by @surfhealthpro

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6 days ago

What a week.

We had an awesome group of guys come down to Nicaragua for the SurfHealth retreat, and honestly couldn’t have asked for a better crew.

We surfed a ton, got some great waves, did video review and coaching, mixed in mobility work, ate really well, and had a lot of fun along the way.

But I think the best part was seeing how well everyone got along. Different ages, different backgrounds, different levels of surfing, but everyone came down wanting to surf, learn, and have a good time.

A lot of work went into putting this retreat together, so seeing it actually happen the way we hoped it would was pretty fucking cool.

Big thanks to everyone who came down and trusted us with their week. And a huge thanks to everyone who helped make it happen.

Already looking forward to the next one. 🤙

#surfretreat #surfhealth #surfertraining #surfcoach #surfworkouts by @surfhealthpro

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7 days ago

If you want to keep surfing well into your 50s and 60s, you have to keep working on your body.

It doesn’t have to be a full workout every day.

Do some mobility. Work on your hips or shoulders. Get some strength work in. Go for a walk. Do something that keeps you moving and addresses the things you know need work.

Sam talks about how important that consistency becomes as you get older.

You can’t ignore your body all week and expect it to feel great when the waves turn on.

A little bit of work every day adds up.

The goal is pretty simple: keep your body moving so you can keep surfing for a long time.

If you want some help figuring out what you should be working on to keep surfing well as you get older, comment TRAINING to learn more about our 1-on-1 coaching program.

#surfcoach #surfphysio #surfermobility #surftraining #surferworkouts by @surfhealthpro

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8 days ago