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YOUR BEST SURFING DAYS ARE AHEAD OF YOU.
SURF STRONGER
SURF PAIN-FREE
SURF INTO YOUR 70s
12-WEEK ONLINE TRAINING PROGRAM
STRENGTH | MOBILITY | CONDITIONING
STRENGTH | MOBILITY | CONDITIONING
Surf pain-free
Catch more waves
Paddle faster & for longer
Have longer sessions
Handle bigger days & more challenging conditions
Surf with more power & athleticism
Prepare for your next surf trip
Prevent injury & avoid time out of the water
Recover quicker b/t sessions
Optimize your physique
Feel better about your surfing
Improve your overall health in & out of the water
WHO IS IT FOR?
THIS PROGRAM IS FOR SURFERS
WHO WANT TO...
Surf pain-free
Catch more waves
Paddle faster & for longer
Have longer sessions
Handle bigger days & more challenging conditions
Surf with more power & athleticism
Prepare for your next surf trip
Prevent injury & avoid time out of the water
Recover quicker b/t sessions
Optimize your physique
Feel better about your surfing
Improve your overall health in & out of the water
AND SURF WELL INTO YOUR 70s
"It was just a breath of fresh air man, because it worked."
"All those problems that I was having - I’m through that, and I’m past that, and I’m not having those problems anymore, and it’s a result of someone that has experience, has studied, so that’s worth a lot"
JOEY CRUM, 40
SURFING LONGEVITY is a fully customized 12-week online training program designed specifically for the physical demands of surfing.
So that every time you are in the water, you have the confidence in your body to perform its best - without pain or injury - for the rest of your life.
ABOUT THE PROGRAM
STRENGTH
Based on the foundational human movement patterns - push, pull, squat, lunge, bend, twist - which directly translate into your surfing. All workouts are guided by instructional videos to ensure you are doing each exercise with proper form and technique every time.
STRENGTH
Based on the foundational human movement patterns - push, pull, squat, lunge, bend, twist - which directly translate into your surfing. All workouts are guided by instructional videos to ensure you are doing each exercise with proper form and technique every time.
MOBILITY
Mobility exercises are based on your specific restrictions AND the movements required for surfing. We must enable our joints to move freely to avoid injury, maximize performance, and stay surfing for life.
PILLARS OF THE PROGRAM
CONDITIONING
Cardio workouts designed to give you the aerobic/anerobic capacity to handle all types of conditions in the water. Your paddling endurance will benefit the most, and you will be able to stay in the water for longer each session.
STRENGTH
Based on the foundational human movement patterns - push, pull, squat, lunge, bend, twist - which directly translate into your surfing. All workouts are guided by instructional videos to ensure you are doing each exercise with proper form and technique every time.
MOBILITY
Mobility exercises are based on your specific restrictions AND the movements required for surfing. We must enable our joints to move freely to avoid injury, maximize performance, and stay surfing for life.
STRENGTH
Based on the foundational human movement patterns - push, pull, squat, lunge, bend, twist - which directly translate into your surfing. All workouts are guided by instructional videos to ensure you are doing each exercise with proper form and technique every time.
CONDITIONING
Cardio workouts designed to give you the aerobic/anerobic capacity to handle all types of conditions in the water. Your paddling endurance will benefit the most, and you will be able to stay in the water for longer each session.
WHAT MAKES IT DIFFERENT?
Most surf training programs online are pre-written, and one-size-fits-all, which doesn't account for the unique needs and history of each surfer.
Surfing Longevity is a customized training program that takes into account everything about the individual - from injuries and limitations to lifestyle and goals. With 1:1 coaching, it adapts in real time based on your progress and feedback.
This is what makes a program truly successful.
More than just a training program.
Surfing Longevity equips you with the tools and knowledge to continue to evolve far beyond completion of the program. You will learn how to develop and integrate all things fitness into your surfing, and into your life.
Stoked on that, as I felt so far from being able to do that about 2 months ago. No pain in shoulders which was such a nice feeling...got home and did the workout! Yew!"
"It's about having the body I need, to do the surfing I want to do.
And grow while I don't have the opportunity to surf that much."
QUINN BIVIANO
Stoked on that, as I felt so far from being able to do that about 2 months ago. No pain in shoulders which was such a nice feeling...got home and did the workout! Yew!"
And grow while I don't have the opportunity to surf that much."
1:1 COACHING
Each program is individually customized for your body, injury history, current issues with mobility, strength and/or conditioning, your schedule, and gym equipment access.
The program will address whatever restrictions or challenges your body faces so that you can maximize your potential in the water, and still be surfing in your 60s and 70s.
ACCOUNTABILITY
Blair will be there to guide you every step of the way: answering questions, providing support and adjusting workouts as needed. The program is built in real time based on your progress and feedback. This ensures that the right adjustments and intensity increasements are made at the right time to best suit your body.
CONVENIENCE + EFFICIENCY
Designed to progress you quickly, yet safely, and to give you MORE time in the water NOT LESS — each workout will never require more than 45 minutes of your time. You can do them on your own schedule and at your own convenience, all accessed through an easy to follow app.
HOW IT WORKS
ASSESSMENT
We will have an introductory video call to take a comprehensive look into your life, body, injury history, areas of pain or restriction, and your specific goals. I will visually assess certain movement patterns to have a better understanding of how your body moves.
3-STAGE ELITE TRAINING SYSTEM
The program is broken into 3 phases. After the initial assessment, I will design Phase 1. Each phase is 4 weeks long and is built based on your progress and how you respond to the previous phase. This allows for full customization to make sure you're progressing in the safest, fastest, and most effective way possible.
3-STAGE ELITE TRAINING SYSTEM
1. CORRECT
WEEKS 1-4
Laying the foundation. Calming down pain, correcting imbalances, and restoring alignment and stability.
2. REBUILD
WEEKS 5-8
Building the house. Building strength, lean muscle, and endurance to equip the body for the demands of surfing, and combat aging.
3. ELEVATE
WEEKS 9-12
Unlocking your full potential. Building power, explosiveness, and athleticism that translates directly into your surfing.
"Felt good today! Surfed in the morning, boosted first air I've done in 6 months!
"I felt like my body was just moving better, everything just kinda worked a little bit better - like oiling the gears on your bike.
"I felt like my body was just moving better, everything just kinda worked a little bit better - like oiling the gears on your bike."
CHRIS K, 37
NUTRITION
If we determine nutritional guidance is applicable to your goals, the Surfing Longevity program offers customized meal planning for weight management, performance, and overall health/longevity. It is just as much an instruction of what to eat for you to see results as it is a way of teaching you HOW to eat and setting you up with the tools for needed to eat healthy for the rest of your life.
TESTIMONIALS
QUINN BIVIANO, 19
COSTA RICA & NEW YORK
"It was just a breath of fresh air man, because it worked. All those problems that I was having which were incredible stressful for me and disappointing, you get disheartened, I'm through that, and I'm past that, and I'm not having those problems anymore, and it's a result of someone that has experience, has studied, so that's worth a lot, and you should be happy with yourself because you did a great job."
JOEY CRUM, 40
OUTER BANKS, NC
AMANDA PORTINARI, 42
EL SALVADOR
CHRIS KRETZMAN, 37
WEST HAMPTON, NY
ISABELLA, PUERTO RICO
JOE GALLO, 32
OLIVER NEWTON, 33
GREAT LAKES, MINNESOTA
"I haven't experienced a way to keep my level while not being in the water that much. So if your goal is to get better at surfing, but you can't be out there all the time, it's defintely something you should do, because you're not going to go backwards, you're going to keep progressing"
QUINN BIVIANO, 19
COSTA RICA & NEW YORK
"I haven't experienced a way to keep my level while not being in the water that much. So if your goal is to get better at surfing, but you can't be out there all the time, it's defintely something you should do, because you're not going to go backwards, you're going to keep progressing."
"It was just a breath of fresh air man, because it worked. All those problems that I was having which were incredible stressful for me and disappointing, you get disheartened, I'm through that, and I'm past that, and I'm not having those problems anymore, and it's a result of someone that has experience, has studied, so that's worth a lot."
JOEY CRUM, 40
OUTERBANKS, NC
"It was just a breath of fresh air man, because it worked. All those problems that I was having which were incredible stressful for me and disappointing, you get disheartened, I'm through that, and I'm past that, and I'm not having those problems anymore, and it's a result of someone that has experience, has studied, so that's worth a lot, and you should be happy with yourself because you did a great job."
"It's made me tell a different story about myself. I'm not this girl who never could do strength training or committ to any sort of routine... I'm way stronger for sure. People are like, 'what are you doing, you look stronger'?... The shoulder and neck pain that I was having when I was paddling, I don't have it at all anymore"
AMANDA PORTINARI, 42
EL SALVADOR
"It's made me tell a different story about myself. I'm not this girl who never could do strength training or comitt to any sort of routine... I'm way stronger for sure. People are like, 'what are you doing, you look stronger'?... The shoulder and neck pain that I was having when I was paddling, I don't have it at all anymore, I really don't have it."
"I felt like my body was just moving better, everything just kinda worked a little bit better - like oiling the gears on your bike. If you take it seriously you're gonna walk away knowing a ton more about what works for you, about the right way to do things, having a much more structured professional approach to your physical health."
CHRIS KREZTMAN, 37
WEST HAMPTON, NY
"I felt like my body was just moving better, everything just kinda worked a little bit better - like oiling the gears on your bike. If you take it seriously you're gonna walk away knowing a ton more about what works for you, about the right way to do things, having a much more structured professional approach to your physical health...I would recommend it to anyone who's taking seriously their health and their physical abilities and they want to get in the water and have fun."
"Blair will work with you to make it digestible for you, and make it work within your lifestyle...It's very customizable...to be able to work within your life is the biggest value...The strength training made the most noticeable difference in the water. My paddle speed, my endurance, I feel like I have another gear."
JOE GALLO, 32
Isabella, Puerto Rico
"Blair will work with you to make it digestible for you, and make it work within your lifestyle...It's very customizable...to be able to work within your life is the biggest value...The strength training made the most noticeable difference in the water. My paddle speed, my endurance, I feel like I have another gear."
"I was noticing the difference from Spring to now, having done the 3 months of the program, so much easier to get out there, so much easier to find position, and just was popping up so much cleaner."
OLIVER NEWTON, 33
GREAT LAKES, MINNESOTA
"I was noticing the difference from Spring to now, having done the 3 months of the program, so much easier to get out there, so much easier to find position, and just was popping up so much cleaner."
"Felt good today! Surfed in the morning, boosted first air I've done in 6 months! Stoked on that, as I felt so far from being able to do that about 2 months ago. No pain in shoulders which was such a nice feeling...got home and did the workout! Yew!"
TYRONE BRENDEL, 35
Bolinas, California
"I was noticing the difference from Spring to now, having done the 3 months of the program, so much easier to get out there, so much easier to find position, and just was popping up so much cleaner."
Book a free intro call to see if SURFING LONGEVITY
is right for you or send a message below
I'd love to hear your surfing story.
IF YOU HAVE ANY
QUESTIONS
Space is limited as I only take on 5 new surfers each month.
100% RISK FREE
If you complete the 12 week program and truly feel like it didn't help you, I offer a full refund no questions asked.
MY STORY
I'm Blair, the founder of Surfing Longevity. I have been training clients for over 18 years and surfing since I was 12 years old. Having struggled with some painful injuries that kept me out of the water in the past, I was determined to figure out a way to protect myself from going back to those dark places. Through various courses, mentors, and personal application, I expanded my expertise in training over the years. This allowed me to help many others get their bodies' right for whatever they love. From this, SURFING LONGEVITY was born. My goal is to help other surfers maximize their joy in the water through improved performance and absence of pain, and give them the best chance of still being able to surf in their 70s.
Certified Personal Trainer
American Council of Exercise (ACE)
Certified Strength & Conditioning Specialist (CSCS)
National Strength & Conditioning Association (NSCA)
DBC Level 1
Biomechanics & Human Movement
DBC Level 2
Orthopedic Assessment & Program Design
DBC Level 3
Sports Performance & Athlete Development
Blair Small is backed by 18+ years of experience and several fully-accredited certifications.
CREDENTIALS
Bachelors Degree in History
New York University, 2002
Corrective Exercise Specialist
National Academy of Sports Medicine
Integrated Stretching Specialty Certification
Annette Lang Education Systems
CPR/AED Certification
American Heart Association
Training The Pregnant & Postpartum Client
Annette Lang Education Systems
FAQ
What level of surfer is the program for?
The program is custom designed for each surfer, so all levels from beginner to advanced are welcome.
What if I don’t have access to a gym?
Workouts are designed based on what you have access to. They can be done at home with free weights and bands, and a few other small accessories. If you don’t have anything already, I will tell you exactly what you need to order.
What if I have a trip planned during the 12 week program? The program can be paused or adjusted to accommodate travel.
Does the program teach surf skills? No. While the program 100% will translate into surfing performance as a result of improvement in strength, mobility and conditioning, it does not teach surf skills like popping up or specific maneuvers. It’s exclusively a fitness/health program designed for the demands of surfing.
What happens at the end of the 12 weeks?
By the end of the 3 months you will be fluent in most of the movements, have a much deeper understanding of how to train, as well as the way these principles you've learned apply to surfing. With that said, there are no limitations for improvement, and there is always the option to take your fitness and health to the next level with continued advancement of the program.
Will I still have access to the program after the 12 weeks?
Yes, you will be given a copy of your program with video links and lifetime access.
How long do the workouts take?
The workouts are meant to take you 45 minutes or less. Your first time through a new workout may take a little longer as you acquaint yourself with some of the new movements.
If I’m surfing multiple times per week, will that interfere with the training?
Because each program is custom built based on your lifestyle and schedule, it accounts for everything including how much surfing you are doing. Workouts will be designed to balance training with surfing. Also, anytime a swell pops up and you are surfing a lot, we will work together to move things around to make sure your body isn’t overworking.