On the horizon, you see the swell rising. It rolls closer and closer until its the size of a locomotive. You spin the board toward shore and take hard, almost desperate strokes, fighting for position at the crest of the wave now looming overhead. Then, in one swift motion, you pop to your feet, the surfboard begins sliding down the face of the wave, and you're . . . flying. That's how it starts—this addiction called surfing. One timeless moment of balance and thrill, all so very improbable. No surfer forgets it: his first wave.
Out there somewhere, yours awaits. You're never too old to learn how to surf. These days, with beginner-friendly boards and surf clinics, riding waves is easier than ever. But don't be too self-assured. After a day in the surf, your arms will feel like pasta al dente, you'll have water leaking out of your nose, and sand will be scouring every orifice. But you'll also have a big smile plastered on your face and maybe even a bikini-clad girl or two clutching your biceps. Quick, grab the Sex Wax.
The Training Program
Surfing requires strong shoulders and arms for paddling out to the waves, and core strength and balance for riding them back to shore. Pro surfer Dean Randazzo recommends doing these five exercises three times a week for a month before your first lesson. On alternate days, try to get in at least 20 minutes of swimming and 20 minutes of jogging for aerobic conditioning.
Holding a medicine ball with both hands, lie flat on your back with your legs straight and your arms extended past your head. Tighten your abs and slowly bring your legs and arms up at the same time until your body forms a V. Try to touch the ball to your feet without bending your legs. Hold for one count, then slowly return to the starting position. Build to three sets of 15 repetitions.
Swiss Ball Pullover
Sit on a Swiss ball with your feet flat on the floor and a medicine ball in your hands. Slide forward on the ball and slowly lie down on it with thighs and torso parallel to the floor. Contract your abs to raise your torso as if you were throwing the ball. Hold for one count, then return to the starting position. Build to three sets of 15 repetitions.
Dumbbell Flat Rotation Push
With a 25-pound dumbbell in each hand, lie flat on your back on a bench. Hold the weights next to your chest, with your palms facing your feet. Quickly press the weights up, extending your arms and rotating your hands to finish with your palms facing inward. Hold for one count, then slowly return to the starting position. Build to three sets of 15 repetitions.
Dumbbell Shoulder Rotation
Stand with your feet shoulder-width apart, knees slightly bent, and a 5-pound dumbbell in each hand. Raise your arms out to your sides at shoulder level and begin moving your hands in slow, controlled circles. Do 20 circles, then switch directions for 20 more. Next, drop your arms to your sides and slowly swing your right arm back and over as if you were paddling. Do 20 repetitions, then repeat with your left arm.
Medicine-Ball Coil Jump
Stand with your feet shoulder-width apart and hold a medicine ball in both hands. Extend your arms so the ball is straight overhead. Bend your knees slightly, then explode upward, bringing your knees up toward your chest as you jump. Try to land softly and spring back up as fast as you can. Build to three sets of 15 repetitions.