The rest days count too. Even when the swell is pumping, Shane still takes his active recovery day. Big lifting days only pay off if you recover from them. If you're in week 2 or 3 of the program, this is your sign not to skip the mobility session. It's the one most people drop when they feel good, and it's the reason your shoulders and hips stay happy for years. Not on the program? Same idea. Pick one recovery thing you'll actually do this week, like a walk, a stretch, or a real meal, and do it. What does your rest day look like? Drop it below.

We’ve got surfers in here from Hawaii, Brazil, Portugal, Japan, Australia, Fiji, the UK and all over the US. Drop your home break below, and a photo of it if you’ve got one. If you see someone from your area, say hi. You might have a new surf buddy in here.

Aloha, I am just back from Sunset Beach, and my paddling was a little slower and harder than normal. Does anybody happen to know any paddling exercises that I can incorporate into my daily workout?

Stoked you're here. This is the place for surfers who want to train smart, stay healthy, and keep surfing well for a long time. Three things to do right now: 1. Introduce yourself in the comments. Where you surf, how long you've been at it, your age, and one thing you'd like to fix in the water. 2. Head to the Classroom and read Start Here and you'll know how everything works. 3. Say hello to a couple of other people below. The ones who post in here are the ones who stick with it. See you in the classroom! Lets get to WORK! Shane

Hi Shane, hi community! It’s a pleasure to meet you all. Thank you for sharing your wisdom and experience; I really like the approach you take to training. I’m 47 years old, I live in Mar del Plata, Argentina, and I’m a surfer, kitesurfer, and snowboarder—soon to be a foilboarder as well. Training is truly what keeps our bodies strong; it helps us prevent injuries and, above all, ensures we’re up to the challenge whenever we engage in the sports we love. Thank you for your kindness and for sharing your experience and wisdom.