Surf shape

More waves and better turns in 6 weeks

WORKOUT PLAN, PREVENTION, VIDEO PROGRAM, SURF SPECIFIC TRAINING

€195

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You wanted to turn better, pop up more reliably and be better at paddling? We will cover all of those, by exercises
that are clearly explained in video and text

move better, feel better perform at your best, and catch more waves

What’s Blocking Your Surf Progress?

What’s Blocking Your Surf Progress?

Is it your paddling, pop-up, or turning?

Take our quick Surf Blocker Quiz to discover which key area is holding you back from catching more waves and enjoying your time in the water!

In just 2 minutes, you’ll find out where to focus your efforts—and get a FREE 15-day training plan to boost your skills!

Take the Quiz
How much more fun could you have If you were more flexible and fit for surfing?

How much more fun could you have If you were more flexible and fit for surfing?

Would you go surfing more often...or take that surf trip you always wanted, knowing you are in the best shape of your life?

Test your current fitness level for surfing

This short physical assessment will evaluate your mobility, strength, and stamina.

Many surfers just talk about getting better, but never put in the effort

Many surfers just talk about getting better, but never put in the effort

Like any sport, you can get only better with regular, deliberate practice. You are already way ahead of most surfers at your regular break, who don’t put in the time to improve outside of the water!

Learn Fundamentals Step by Step

Learn Fundamentals Step by Step

Designed to help you easily understand the most important techniques you need to focus on right now. If you follow this program closely, you will develop all the necessary strength, mobility and skill to enjoy more time in the water, catch more waves, and lay down better turns. It will make you surf better than ever and allow you to continue participating in the sport we all love so much.

Is the actual act of surfing the best way to prepare your body for it?

Surfing is a great workout for your body, but can you reliably surf 3 times a week in the entire year to keep yourself fit with it?

Better Posture and Body Alignment

Better Posture and Body Alignment

Download your free eBook now and experience the difference in surfing for yourself!

You wanted to turn better, pop up more reliably and be better at paddling?

Download Now!

There is a lot of value in practicing the fundamental movements

This action-packed training program lets you work on your surfing at home, while you travel, or whenever you can’t make it out to the water. You don’t need any special equipment for it either.

 

Unlock your surfing to explore your body's true potential

Unlock your surfing to explore your body's true potential

It is one thing to know what you should do on the wave, but it does not mean that you are actually able to execute it. And this program is the way to get more out of surfing.

Is this for me?

Is this for me?

Our video program are specifically designed for the following levels of surfers:

 

You have never surfed before or tried only a few times

You are starting to catch & surf unbroken waves by yourself

You can consistently angle your take off & ride the shoulder

You are working on manoeuvres like cutbacks, snaps, etc.

By enrolling to this program you raise the stakes for your surfing

If surfing is not your profession, it can be hard to find the time to train, surf and do all the rest in your life. Now you have a system that you can follow and an accountability partner who will remind you to get back to it when you start slacking (that would be me, sending you instructions and reminders).

How the program is structured

How the program is structured

Throughout the 6-week program, you will work on your muscles to improve:

▶ Paddling and getting behind the break

(Turtle roll, duck dive and paddling sequence etc.)

▶ Pop up (chicken wings, right stance after pop up etc.)

▶ Wave control (speed control, turning etc.)

Client success story

Client success story

Meet Peter, Who Achieved Incredible Results with Our Support

"I'm really enjoying the surf workout so far! I was surfing this morning and I already noticed that my surfing has improved, especially turning on my backside felt better and the duck diving too!" He wrote this just after two weeks of him working on his STRENGTH layer with me.

Get a sneak peek of the program

About the program

About the program

The course is called the Surf Shape: more waves and better turns in 6 weeks and includes videos and clear instructions on how to strengthen your body for surfing, get all the basic mobility you need and to perfect your technique at the same time. The exercises are clearly explained with video and text, divided into downloadable and printable 1 week segments.

Initial assessment and goal setting

Initial assessment and goal setting

This short physical assessment will evaluate your mobility, strength, and stamina. By understanding where you stand in these three key areas, we can tailor a fitness program that meets your unique needs and helps you achieve your athletic goals.

Specific surf movements

Specific surf movements

Written Content & Illustrations

Access a written and illustrated breakdown under each video tutorial. You’ll learn how to do simple fitness drills at home while practicing the perfect form of the most used surf movements so you can “weave” these into your surfing.

Progress tracking tools

Progress tracking tools

Shared Spreadsheets

Shared Google Sheets where you can log your workouts, meals, and any other relevant data. You’ll use the power of a system and workout schedule to “force” yourself to work on the things that will really make a difference in your daily routine.

Engaging content and resources

Engaging content and resources

Premium Video Tutorials

A comprehensive library of workout videos that everyone can follow along.These videos cater to different fitness levels and goals. Watch high-quality video tutorials with illustrations, animations, motion design and hyper slow motion.

 

 

Discussions and community support

Discussions and community support

Ask questions, receive feedback.

Join a community, share experiences & get answers from our Surf Shape coaches. Make the most of your surfing experience with fresh insights and practical advice at your fingertips. Get daily motivational messages, reminders, and check on their daily activities.

Feedback and adaptation

Feedback and adaptation

Regular Surveys

Periodic surveys to gather feedback on your programs and identify areas for further improvement.

Magazine

Magazine

Stay up-to-date with our latest blog posts and actionable content, designed to enhance your surfing journey every week. Dive into expert tips, insider secrets, and engaging articles that will support and inspire you throughout our 6-week virtual surf program.

Unlock Your Full Surf Potential

Unlock Your Full Surf Potential

Complete the Surf Shape Virtual Mentorship Program and earn an official certificate showcasing your dedication and growth. This isn’t just a document—it’s proof of your commitment to surf-specific strength, endurance, and technique mastery. With each module, you’ll sharpen the skills that take your surfing to the next level, plus join a global community of surf-driven athletes.

Start now!

Click below to start the Surf Shape® program, if you are ready to turn better, pop up more reliably and be more efficient at paddling.

GET THE PROGRAM
About Gershon

About Gershon

Gershon Borlai is a certified fitness coach and lead surf instructor at @borlaitraining. After playing professional water polo and earning his university degree in Physical Education and Sport Sciences, Gershon traveled around the world and learnt surfing in the Dominican Republic. He fell in love with the sport for the rest of his life.

Gershon’s professional background in health prevention, sport science and fitness & wellness helps him to understand the human body in a totally different way (among others, he is an IIFA Certified Personal Trainer, Licensed Massage and Manual Therapist).

Apart from helping you to become the best possible surfer you can be, Gershon’s primary intention is to help you become more injury resistant in surfing, sport and life. 

FREQUENTLY ASKED QUESTIONS

ALL YOU NEED TO KNOW ABOUT THE SURF SHAPE MENTOR PROGRAM®

Surf Shape is the first training program that combines the strengthening and mobility drills with practicing the most important skills for surfing. We want you to understand which drill helps with which part of your surfing.

The drills are designed in the same sequence as you would encounter these movements in the water (e.g. duck dive, paddle, duck dive just like when you are getting behind the break, or paddle, pop up as you catch the wave). By practicing the movements in the right order, you will commit them to muscle memory and you will be much more instinctive using them when you catch that big wave.

The Surf Shape Program® allows you to learn what your body can and can’t do right now and you can use the tests & methodology to keep maintaining and checking your body throughout your entire lifetime.

Throughout the 6-week program, you will work on your muscles to improve:

▶ Paddling and getting behind the break (Turtle roll, duck dive and paddling sequence etc.)

▶ Pop up (chicken wings, right stance after pop up etc.)

▶ Wave control (speed control, turning etc.)

It doesn’t matter what you like to do for physical activity or training, everyone has the same joints and muscles, and they need to have a certain baseline mobility & strength & stability to function well, Surf Shape®  is that baseline.

Your body won’t be sore all the time if it moves well.

The frequency of performing these exercises depends on your individual goals and current level of fitness. As a general guideline, incorporating them 2-3 times per week can yield noticeable benefits. However, some may find value in daily practice, while others may benefit from less frequent sessions.

When there is swell, spend as much time as you can in the water... practice and have some fun, implement what you have learned and notice the difference! You can still workout if you'd like during the swell and once it is gone, get back into training and stick with the plan that is laid out in the program.

Mobility is the foundation of every movement. It enhances range of motion, reduces the risk of injury, and optimizes athletic performance. Without good mobility, movements can be restricted, leading to inefficient or potentially harmful practices.

 

Yes, these exercises can be adapted to accommodate various fitness levels and can be especially beneficial for individuals recovering from injuries or with limited mobility. Always consult with a healthcare professional or physical therapist for personalized recommendations.

The timeline for improvement varies from person to person. Some individuals may experience increased mobility and strength and reduced stiffness within a few weeks, while others may take longer. Consistency is key, regular practice of these exercises will yield the most significant and sustained results. 

Some people notice visual improvements right away, others just feel better, more energetic or that they are moving easier while surfing. Many are shocked at how much they struggled with (but this is a good thing, means there’s loads of gains to be had!)

 

One full session is approximately 35-45 minutes long + stretching which is optional (because the training plan itself includes mobility and stretching exercises)

If you have got the chance to do some soft tissue work and use the foam roller before the mobility circuit, that's brilliant.

We accept payments by credit cards or PayPal.

You can access our content on your phone, tablet and laptop, as the platform is fully responsive.

You can watch your tutorials on nearly any device:

  • Desktop, laptop, tablet or phone

 

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