Wave Runners- Pro female surfers need incredible balance both on the board and off. “Surfing is all about balance not just stability, but also nutrition, fitness, and recovery,”

In the world of women’s competitive surfing, only 17 talented women get the chance to participate in the World Champion Tour (WCT) each year. Here’s how Swatch-sponsored pros Courtney Conlogue and Coco Ho train to give it their all.

Training for the Title

Courtney Conlogue and Coco Ho spend countless hours training in and out of the water. When it comes to on-land exercise, both women try to get to the gym as much as they can. “In the gym, I’m usually advancing to new exercises or finetuning advancements of current exercises,” says Ho. “My training program supports my progression of surfing; it does not replace it.”

Conlogue spends five to seven days in the water and sees a trainer at the gym two to three times a week. The Tabata rounds she does increase her explosive endurance, which is key for torque and control on aggressive waves. “Crossovers build the core, snatches assist with power and strength, and battle ropes strengthen the shoulders and get the heart rate up,” says Conlogue of her land-based routine.

CONLOGUE’S SAMPLE WORKOUT

SNATCH: 8 REPS, 6 SETS

CROSSOVER CRUNCH WITH RESISTANCE: 20 REPS, 6 SETS

TABATA (20 SEC. ON, 10 SEC. REST): 6-8 ROUNDS: SAMPLE MOVES INCLUDE USING BATTLE ROPES BALANCING ON A BOSU, WIDE-OPEN CIRCLES WITH BATTLE ROPES, AND ALTERNATING WAVES WITH BATTLE ROPES

TIRE FLIP: 5 REPS, 6 SETS

BOSU BOX JUMP TO MEDICINE BALL THROW: 5 REPS, 6 SETS

1963 YEAR THE FIRST WOMAN APPEARED ON A SURF MAG COVER: LINDA BENSON

Balance Equals Progress

Pro female surfers need incredible balance both on the board and off. “Surfing is all about balance— not just stability, but also nutrition, fitness, and recovery,” says Conlogue. “Each individual has a formula that allows her to perform at her best most of the time.”

295 NUMBER OF CALORIES BURNED IN AN HOUR OF SURFING.

Team Spirit

“The female camaraderie [on WCT] is really good because we grew up surfing and competing with one another, and now there are just 17 of us,” says Ho. Adds Conlogue, “Surfing is an individual sport, and we train and compete with great passion. We all have different processes, programs, coaches, and sponsors.” But at the nend of the day, “we respect one another and find great joy in everyone’s success.”

10 NUMBER OF CONTESTS THE 17 WOMEN COMPETE IN FOR THIS YEAR’S WORLD CHAMPION TOUR, WITH STOPS IN LOCALES LIKE FIJI, PORTUGAL, FRANCE & THE U.S.

HOW MANY CALORIES SHOULD I CUT FROM MY DAILY DIET IF I REALLY WANT TO LEAN OUT?

If you’re looking to cut fat, trainer Kim Oddo, owner and founder of Body By O, recommends increasing your caloric expenditure through training rather than drastically slashing calories. “If you restrict your diet too much [below 1,100 calories], you may inhibit your body’s ability to gain lean muscle and cause your metabolism to slow drastically,” he says. Instead of leaning out, your body ends up hoarding calories— exactly the opposite of what you want. ¶ A healthier way to slash body fat is to ramp up cardio without cutting back calories on your strength days. “I like to use moderate-intensity cardio, around 70 to 75% max heart rate, mixed in with a few high-intensity intervals, in 30- to 40-minute sessions,” says Oddo. Doing these workouts on a treadmill at an incline will also help target your glutes and hamstrings, he says. Oddo’s tactic has the added bonus of keeping your energy levels high because you’re consuming a more sustainable level of calories. “To speed up metabolism you must feed it, and in order to gain or maintain good lean muscle, you must have adequate nutrients to provide the proper environment.”

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