I do 6 different exercises every visit. 7 if I'm feeling good. normally just standard 3 sets of 8/10 and concentrate on triceps, shoulders and arms. (bench press, shoulder press,dips, pullups, curls - but also throw in situps on swiss ball, back bends up from floor (surf position).
why have you got absolutely no compound lifts if you are training for strength ? swissball sit ups are just nonsense.dragon flags, leg raises, squats, deadlifts..all hammer your core to no end
A good thing to mix it up is one session to reduce the weight amount, and increase the reps massively. 3 sets of 20 or 30 to help push your stamina along too and concentrate on building lean muscle rather than bulk.
why ? low weight high reps only gets you good at doing low weight high reps. surfing is alot of waiting, followed by intense bouts of physical activity...if you want better stamina, eat properly, and do interval training .....building lean muscle is all about diet...bulk is just lean muscle + fat (because of a bad diet). if you dont eat properly in the first place it doesnt matter what you do, any muscle gains would be small
I als think it's important to concentrate on building back muscles, in order to compensate the extra strength you build at the front - so what the guy earlier said about paddling weights on top of a swiss ball is great, I have a variation on it, straight lifts from the same position, but I will be trying his. other ones for the back are using the pulleys etc.
but you dont have any back exercises mentioned in your post
then finally core - squat thrusts with your legs in those ring things they always have now are great and a perfect copy of "popping up" good for your shoulders and core. and go do a core class or two a week if they have one. otherwise get into planking for 5 mins in all the variations.
lol wut ?
then.... apart from all this you need something a bit more endurance... I had to give upo running finally due to the impact and problems it caused with knees/back but I've got back into mountain biking after a 3 year absence and it's perfect. If you go swimming, the best stroke is breaststroke for your surfing musclesthe other great sport is boxing - absolutely the perfect muscle groups to build for surfing, with endurance built in..oh yeah and yoga is not just about flexibility (which is great to improve your surfing) but also core strength and overall strength too - don't write it off, especially if you're recovering from an injury...
Agree with this bit. running is evil in my opinion, much better to cycle/swim/sprint/row/box
To the guy who orginally asked the question, anything you do would be better than nothing, but nothing is a subsitute to actually surfing...lifting weights isnt going to make you bulk up if you dont do it properly ( and even if it did i dont see how its a problem?)....just make sure you are eating properly, having a rest day after each gym session if you can, and not doing stupid exercises that you see in mens health magazine...take a knife to the swiss ball, and start picking up heavy things if you want to train your core