Ready for your first waves in 3 weeks — physically, mentally, and conditionally.
A training program tailored for surfers who don't want to spend half their vacation exhausted on the beach. Fitness, breathing, mobility, and mental resilience — everything you need before you hit the water.
I want to get ready
Why most people don't fully enjoy surfing
Imagine this: You've been looking forward to your surf trip all year. You fly in, run to the beach, grab a board — and after 15 minutes you're dead.
Your shoulders are burning, every stroke hurts more than the last.
Your breathing speeds up, panic replaces calm.
Pop-up? More like slowly rolling around on the board.
After half an hour you don't have the strength for a single wave.
It's not that you can't surf. It's that your body isn't ready for it.
Surfing looks easy on video. In reality, it's one of the most physically demanding sports. And if you don't prepare, you won't enjoy it.
3 weeks that will change your surf trip
This isn't a random collection of exercises from YouTube. It's a structured 3-week system that prepares you step by step for what awaits you in the water.
Surf strength
Paddling, pop-up, long sessions — you'll build strength exactly where you need it.
Mobility
Shoulders, spine, hips. You'll move better and most importantly without pain.
Breathing
You'll learn to calm your breath, recover faster, and not panic when a bigger wave comes.
Mental resilience
Surfing is largely mental. You'll handle frustration, stay focused, and enjoy it.
How the program works — week by week
Wake up your body
Mobility, muscle activation, basic strength. Remove blockages and prepare your body for load.
Build surf fitness
Paddling strength, endurance, movement control. This is where it gets real.
Surf simulation
Realistic load, breath work, mental preparation. This is the dress rehearsal before your trip.
3 weeks. 9 workouts. No skipping.
What changes when you prepare
You won't become a better surfer overnight. But you'll be a prepared surfer. And that's the difference between a vacation you enjoy and one where you struggle.
Complete 3-week program
9 guided workouts — you know exactly what to do every day
Surf fitness — strength, endurance, explosiveness
Breathing exercises — calm and control in the water
Mental training — managing fear and frustration
Mobility and injury prevention — so you surf without pain
This is for you if…
You're heading on your first or second surf trip and don't want to go in blind.
You want to last more than 20 minutes in the water without dying.
You care about preparation, not just "I'll figure it out somehow".
You want to feel stronger, calmer, and more confident on the waves.
You don't want to be the one sitting on the beach while everyone else surfs.
You don't need to be fit. You don't need to be an athlete. You just need to want to be ready.
Who's behind the program
Paul-Richard Schlott
Surf coach & physiotherapistI'm a surf coach with hands-on experience working with beginners in surf camps and structured environments like Surftown MUC. I've seen how challenging first surf lessons can be — both physically and mentally.
Alongside surfing, I study physiotherapy, which allows me to help people prepare their bodies, prevent injuries, and feel more confident in the water.
The problem wasn't technique. The problem was preparation.
This program was created because surfing isn't just technique — it's physical load, breath work, and a mental game. And all of that can be prepared for in advance.
Pricing
per lesson
for the full 3-week program
This program won't make you a pro surfer.
But it will make you someone who:
Shows up at the beach prepared, not scared.
Can surf the entire session, not just the first 15 minutes.
Stays calm even when a wave takes them down.
Truly enjoys surfing — because they have the body and mind for it.