Wareing's Gym

Surfing isn’t just about time in the water.It’s about how well your body moves, reacts, and recovers before you ever paddle out.The Wareing’s Surf Program is a self guided training system designed specifically for surfers who want to:•Pop up faster•Stay balanced longer•Paddle stronger•Move better in and out of the water•Reduce injuries and extend their surf lifeThis isn’t bodybuilding.This isn’t random workouts.This is physical culture for surfers.What Makes This DifferentMost surf programs chase trends.Ours is built on principles.At Wareing’s, we’ve spent decades coaching real people. Lifeguards, watermen, surfers, tactical athletes, learning what actually transfers to performance in the ocean.This program focuses on:•Mobility where surfers need it most (hips, thoracic spine, shoulders, ankles)•Strength through full ranges of motion•Rotational power and anti-rotation control•Grip, core, and posterior-chain resilience•Conditioning that supports paddling, not burnoutWho This Program Is ForThis program is for surfers who:•Want to surf better without overthinking their training•Don’t need someone yelling at them—just a smart plan•Train consistently, even if life gets busy•Care about longevity as much as performanceBeginner to advanced surfers can use this program.Intensity is self-regulated. Progression is built in.How It WorksThis is a self guided program you can follow on your own schedule•Clear training structure•Designed to complement your surf days, not compete with them•Train in a gym, garage, or minimal equipment setup•Built to be repeated and progressed over timeThe Philosophy Behind ItAt Wareing’s, we believe in Physical Culture, the longterm pursuit of strength, movement, resilience, and presence.Surfing is not a season.It’s a lifestyle.This program exists to help you:•Stay healthy•Stay capable•Stay in the water longerBecause the goal isn’t just the next wave.It’s decades of waves.

Let's train!Sun Up to Sun Down Prep: Anti-Fragile DurabilityThe Sun Up to Sun Down 50k requires more than just lung capacity; it requires structural integrity. To survive the rhythmic crashing of the waves—and the hourly reset of the race clock—you need a body that is "Anti-Fragile."This program is the armor for your endurance training. Delivered as a flexible playlist, these workouts are designed to be the "Force Multiplier" that keeps you running when others break down.The Training Protocol: This is a 2-Day Strength Split designed to run alongside your mileage. We strip away the fluff and focus on the inputs that matter for longevity and performance:Power Maintenance: Fatigue kills form. We use explosive movements like DB Snatches, KBCleans, and Med Ball Slams to keep your nervous system primed and firing efficiently, even when your legs feel heavy.Run-Specific Prep: Durability lives in the details. We target the tendons and stabilizers that take the hardest beating on the trail.Eccentric Calf Raises to bulletproof the Achilles.90/90 Hip Switches and Rotating Planks to unlock mobility and lock in core stiffness.Unilateral Strength: Running is a single-leg sport. We expose imbalances before they become injuries using Single Leg Squats, Skater Squats, and Single Leg RDLs.Optional Engine Work: For those days you need extra grit, we include optional "Rounds For Time" conditioning blocks featuring Wall Balls and Goblet Carries to test your mental resolve.Who is this for? Runners who are tired of being fragile. Whether you are tackling the 50k or just hitting the beach at dawn, this program ensures your body is as resilient as your mindset.Join the movement. Build a legacy of strength.--Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingReady to train? Let's get started!

Let's train!Wareing's Functional Adult: The BlueprintMost "adult" fitness programs accept decline. They focus on maintenance or low-impact movement. We believe in the opposite. We believe that to be a functional adult—to be a force multiplier for your family and community—you need to be powerful, mobile, and undeniably strong."Functional" is not a buzzword. It is a survival mechanism.This program is designed for the busy professional, parent, or leader who needs maximum ROI on their time. We don't just sculpt muscle; we build capability. Whether it's carrying groceries, playing with your kids, or waking up without back pain, this programming ensures you are ready for the demands of real life.The Training Protocol: This is a 3-Day Total Body Split. We respect your time by hitting every energy system in a single 60-minute session.How We Build You:Phase 1: Power Development (First Things First) We start every session with speed. Adults lose power (the ability to move quickly) faster than strength. We use Dumbbell Snatches, Box Jumps, and Med Ball Slams to keep your nervous system young and explosive.Phase 2: The Big Rocks (Strength + Mobility) We focus on the compound lifts that matter: Trap Bar Deadlifts, Back Squats, and Bench Press. But there is a twist—we superset every heavy lift with "Durability" work.Squatting? You’re pairing it with 90/90 Hip Switches to open your hips.Deadlifting? You’re pairing it with Banded Deadbugs to lock in core stability.Pressing? You’re pairing it with T-Spine Rotations to undo the desk posture.Phase 3: Structural Balance (The Glue) We finish with unilateral work to fix imbalances. Single Leg RDLs, Walking Lunges, and Step Ups ensure that you are strong on both feet, preventing the aches and pains that come from asymmetry.The Finisher: Optional Engine Work For those with gas left in the tank, we provide optional conditioning blocks—ranging from Incline Walks (Zone 2 longevity) to Sprint Intervals—so you can tailor the intensity to your day.Program Schedule:Frequency: 3 Days / Week (Total Body Focus)Duration: Continuous 4-Week Blocks (Phased progression)Format: Mobile App Delivery via Bridge AthleticWho is this for? This is for the person who wants to age aggressively. If you want to be as capable at 50 as you were at 25, this is your blueprint.Join the movement. Be the strongest person in the room.Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingReady to train? Let's get started!Join today and let's start training together!