Training Rules
4 rules (3 hard, 1 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Priority
Dryland training supports water time and must not replace an available surf session
Wave reading, positioning, and board skill are learned in the ocean
Recovery
Separate high-load paddle pulling sessions by at least 36 hours
Paddling already creates substantial repetitive shoulder volume
Exception: A low-load mobility or prehab session may occur between them
quality
Stop explosive pop-up and jump work when speed or landing quality drops
Power training depends on crisp repetitions, not accumulated fatigue
Intensity
Maximum hard dryland sessions per week
Surf sessions add variable fatigue that a fixed gym plan cannot fully predict
Exception: Experienced athletes in a short performance block