Equipment

Recommendations & Reasoning

PROGRAM EQUIPMENT LISTS

SURF ATHLETE PROGRAM

Elastic Resistance Bands
Olympic Rings or Suspension Trainer
Exercise Ball (inflatable)
Foam Roller or Tennis Balls
A few Dumbbells or Kettlebells (not completely necessary, but recommended)

With the equipment listed above, you can train 100% of the program, and have a fully stocked home-gym for life!  At minimum to efficiently train with the Surf Athlete Program you will require an Exercise Ball, a few Resistance Bands, and Olympic Rings or a Suspension Trainer. 

PERFECT POP UP PROGRAM

Exercise Ball (inflatable)
Foam Roller or Tennis Balls
Full Circle Resistance Band (1inch width)

KETTLEBELLS (KB)

Kettlebells or some heavier dumbbells are recommended so you can apply load and resistance to the lower body exercises. A strong lower body is durable and leads into Power Training.

You can train without KB's or Heavier DB's, you'll simply stick with bodyweight for any lower body exercises. 

“Strength” Training is not bodybuilder style training. Its focus is to help you produce force, and control (decelerate) force. Building adequate strength and control is a prerequisite for higher speed training and power development. Consider it injury prevention and simply becoming a stronger version of yourself. In order to develop strength external loads (Kettlebells or weights) can be utilized.
I tend to recommend 2 different weights for those wanting to add KB’s to their home gym equipment. 12kg and 20kg. This is a good range for training of the lower body. Singularly a 12kg weight can be used for single leg training or the beginning of lower body power development with KB swings. 20kg is a good resistance to increase resistance loads, and most people should be completely comfortable squatting, swinging, and deadlifting 20kg’s.

The combination of 20kg and 12kg, if both held at the same time, are a great stimulus for lower body training. If one has access to a full gym or complete home gym, obviously strength development for the lower body would use loads well over bodyweight at times, however this may not be cost efficient for home gyms. A 12kg and 20kg KB set would offer a range of training options at home and cover a lot of bases of resistance loads.

EXERCISE BALL

For sizing please refer to this chart. If in doubt, go for the larger size.
YOUR HEIGHTBALL HEIGHTBALL SIZE
Up to 4'10"
(145 cm)
18 inches
(45cm)
Small
4'8" to 5'5"
(140 - 165cm)
22 inches
(55cm)
Medium
5'6" to 6'0"
(165 - 185cm)
26 inches
(65cm)
Large
6'0" to 6'5"
(185 -195cm)
30 inches
(75cm)
Extra Large
Over 6'5"
(195cm)
33 inches
(85cm)
Extra, Extra Large
For exercise balls, quality does truly matter if you’re looking to add load and weight while on top of a ball.

A cheap ball from Kmart or Walmart will tend to work fine for most basic NON-loaded (no extra weight added) exercises. Be aware, you are using these balls at your own risk, and they have been known to explode if punctured. I’ve personally had a 65cm ball from Kmart the last year, but have only done basic exercises with it such as jack knives, hamstring curls, supermans, and lower level exercises. I would NOT stand on top of this ball, or add load with an exercise such as Dumbbell Chest Presses. 

A high quality ball, while costly, is very safe and very durable as long as they are well looked after.

A good quality brand is AOK Duraball: https://www.duraball.com

SUSPENSION STRAPS OR OLYMPIC RINGS

Straps or Olympic rings allow you to train Pulling movements from home. Paddling is pulling, so there needs to be some type of equipment that will allow you to train Pull patterns.

My preference for overall use is a set of olympic rings, which you can find on amazon for about $30-50. More costly rings really provide no benefit. I have a set I picked up on Amazon for about $25 and they’ve travelled around the world with me for about 2 years now.

I personally don’t see an increased benefit from a Suspension Trainer over Olympic rings, other than the fact that you can hang a Suspension Trainer from a doorway. If you want a suspension trainer I see no need to buy an expensive brand name such as TRX. There are plenty of generic suspension trainer systems available.

If you’re tight on money, here’s a way you can make a DIY Suspension System with towels: https://youtu.be/kznPrZxJpHE  

RESISTANCE BANDS

A good set of bands can easily replace a full set of Dumbbells.

You can find an array of resistance band sets on amazon, many of which are manufactured in China. Buyer beware! They may be cheap, but they likely won’t last long, and I have personally seen someone nearly lose an eye from a broken band.

If you buy a set of bands please be sure to get the style that has a cloth bungee covering the rubber band, see the image. This bungee cloth covering will stop the band from breaking and hitting you in the face. Severe facial injuries happen from low quality bands in gyms across the world.
I personally use and endorse Stroops brands made in the USA. They are made under rigorous standards and testing, and as you’ll see, have the bungee cloth covering over the resistance bands.

FULL CIRCLE RESISTANCE BAND

If you’re a member of the Perfect Pop Up program, you’ll notice the recommendation for a full circle 1in. - 1.25in width resistance band. It should offer resistance of about 45-65lbs.

This is to be utilized for joint mobilisations.

No matter where you are in the world, simply google search Superband resistance band and get the 1inch to 1.25inch width.  

For reference here are two websites:
https://www.performbetter.com/First-Place-Superbands
https://www.rogueaustralia.com.au/rogue-monster-bands-au