12-WEEK ONLINE TRAINING PROGRAM
STRENGTH | MOBILITY | CONDITIONING
YOUR BEST SURFING DAYS ARE AHEAD OF YOU.
START NOWA 12-WEEK ONLINE TRAINING PROGRAM
CUSTOM BUILT FOR YOUR BODY AND LIFE.
STRENGTH, MOBILITY, AND CONDITIONING - designed around your goals, issues, and schedule.
MEET JOEY, 40. Surfer, dad, business owner. Came to me in pain and short on time. Hear what changed in 12 weeks ▶
UNLOCK YOUR BODY TO STAY IN THE WATER FOR LIFE.
THIS PROGRAM IS FOR SURFERS
WHO WANT TO...
...BUT HAVE LIMITED TIME AND DON'T KNOW WHERE TO BEGIN.
Most surf training programs online are pre-written and one-size-fits-all, which doesn't account for the unique needs and history of each surfer.
SURFING LONGEVITY is a fully customized 12-week online training program designed for the physical demands of surfing. It takes into account everything about you - from injuries and limitations to lifestyle and goals - and with 1:1 coaching it adapts in real time to your progress and feedback.
So every time you are in the water, you have the confidence in your body to perform its best - without pain or injury - for the rest of your life.
Based on the foundational human movement patterns - push, pull, squat, lunge, bend, twist - which directly translate into your surfing. All workouts are guided by instructional videos to ensure you are doing each exercise with proper form and technique every time.
Mobility exercises are based on your specific restrictions AND the movements required for surfing. We must enable our joints to move freely to avoid injury, maximize performance, and stay surfing for life.
Cardio workouts designed to give you the aerobic/anaerobic capacity to handle all types of conditions in the water. Your paddling endurance will benefit the most, and you will be able to stay in the water for longer each session.
"I'm way stronger for sure. The shoulder and neck pain that I was having when I was paddling, I don't have it at all anymore."
Surfing Longevity equips you with the tools and knowledge to continue to evolve far beyond completion of the program. You will learn how to develop and integrate all things fitness into your surfing, and into your life.
We will have an introductory video call to take a comprehensive look into your life, body, injury history, areas of pain or restriction, and your specific goals. Together we will determine the best way to fit the program into your life.
The program is broken into 3 phases. After the initial assessment, I will design Phase 1. Each phase is 4 weeks long and is built based on your progress and how you respond to the previous phase. This allows for full customization to make sure you're progressing in the safest, fastest, and most effective way possible.
WEEKS 1-4
Laying the foundation. Calming down pain, correcting imbalances, and restoring alignment and stability.
WEEKS 5-8
Building the house. Building strength, lean muscle, and endurance to equip the body for the demands of surfing, and combat aging.
WEEKS 9-12
Unlocking your full potential. Building power, explosiveness, and athleticism that translates directly into your surfing.
Workouts are designed for efficiency, to fit into YOUR schedule. In as little as 10 minutes a day of corrective stretches and three 45-minute strength workouts per week, you will feel profound results.
Corrective stretches kick in. Most surfers already feel significantly better.
Pains start to go away. Joints stabilize and your surfing improves.
You feel like a new surfer: stronger, fitter, moving freely.
Still surfing at 70, with decades of surf trips and memorable sessions in the memory bank, because your body never broke down.
Questions answered, form checked, and workouts adjusted as needed. You are never guessing on your own.
Scheduled catch-ups to review your progress, make sure you are on track, and confirm the plan still fits your life.
Travel, a swell, a busy week at work: we move things around instead of you falling behind.
"You were very available. Any time I had a problem you were able to call immediately and work around what's actually going on in real life."
"I felt like my body was just moving better, everything just kinda worked a little bit better - like oiling the gears on your bike."
REAL SURFERS. REAL RESULTS.
"It was just a breath of fresh air man, because it worked. All those problems that I was having which were incredibly stressful for me and disappointing, you get disheartened, I'm through that, and I'm past that, and I'm not having those problems anymore, and it's a result of someone that has experience, has studied, so that's worth a lot."
"I haven't experienced a way to keep my level while not being in the water that much. So if your goal is to get better at surfing, but you can't be out there all the time, it's definitely something you should do, because you're not going to go backwards, you're going to keep progressing"
"It's made me tell a different story about myself. I'm not this girl who never could do strength training or commit to any sort of routine... I'm way stronger for sure. People are like, 'what are you doing, you look stronger'?... The shoulder and neck pain that I was having when I was paddling, I don't have it at all anymore"
"I felt like my body was just moving better, everything just kinda worked a little bit better - like oiling the gears on your bike. If you take it seriously you're gonna walk away knowing a ton more about what works for you, about the right way to do things, having a much more structured professional approach to your physical health."
"Blair will work with you to make it digestible for you, and make it work within your lifestyle...It's very customizable...to be able to work within your life is the biggest value...The strength training made the most noticeable difference in the water. My paddle speed, my endurance, I feel like I have another gear."
"I was noticing the difference from Spring to now, having done the 3 months of the program, so much easier to get out there, so much easier to find position, and just was popping up so much cleaner."
"Felt good today! Surfed in the morning, boosted first air I've done in 6 months! Stoked on that, as I felt so far from being able to do that about 2 months ago. No pain in shoulders which was such a nice feeling...got home and did the workout! Yew!"
GET STARTED
Book a free intro call to see if Surfing Longevity is right for you.
Prefer to message first? DM on Instagram or send an email. I'd love to hear your surfing story.
100% risk free. Finish the 12 weeks and if it truly didn't help you, full refund, no questions asked.I'm Blair, the founder of Surfing Longevity. I have been training clients for over 18 years and surfing since I was 12 years old. Having struggled with some painful injuries that kept me out of the water in the past, I was determined to figure out a way to protect myself from going back to those dark places. Through various courses, mentors, and personal application, I expanded my expertise in training over the years. This allowed me to help many others get their bodies right for whatever they love. From this, SURFING LONGEVITY was born. My goal is to help other surfers maximize their joy in the water through improved performance and absence of pain, and give them the best chance of still being able to surf in their 70s.
Blair Small is backed by 18+ years of experience and several fully-accredited certifications.
The program is custom designed for each surfer, so all levels from beginner to advanced are welcome.
Pricing will be discussed on the intro call if the program seems like a good fit for you.
Workouts are designed based on what you have access to. They can be done at home with free weights and bands, and a few other small accessories. If you don’t have anything already, I will tell you exactly what you need to order.
The program can be paused or adjusted to accommodate travel.
No. While the program 100% will translate into surfing performance as a result of improvement in strength, mobility and conditioning, it does not teach surf skills like popping up or specific maneuvers. It’s exclusively a fitness/health program designed for the demands of surfing.
By the end of the 3 months you will be fluent in most of the movements, have a much deeper understanding of how to train, as well as the way these principles you've learned apply to surfing. With that said, there are no limitations for improvement, and there is always the option to take your fitness and health to the next level with continued advancement of the program.
Yes, you will be given a copy of your program with video links and lifetime access.
The workouts are meant to take you 45 minutes or less. Your first time through a new workout may take a little longer as you acquaint yourself with some of the new movements.
Because each program is custom built based on your lifestyle and schedule, it accounts for everything including how much surfing you are doing. Workouts will be designed to balance training with surfing. Also, anytime a swell pops up and you are surfing a lot, we will work together to move things around to make sure your body isn’t overworking.
YOUR BEST SURFING DAYS ARE AHEAD OF YOU.
Book a free intro call to see if Surfing Longevity is right for you.
BOOK NOW