The Winter Wave

Winter does not stop the wave. It moves it indoors, underground, into the rider.

The Winter Wave is an eight-week off-season conditioning program for board athletes — surf, snowboard, and surfskate — built on the three capacities every board audits: strength, balance, and mobility.

• Four sessions a week, ~60 minutes: Strength A (squat & push), Strength B (hinge & pull), Balance Flow, Mobility Flow
• A four-phase build: Laying the Keel → Building the Swell → the Storm Weeks → the Glassy Week taper
• Full session cards with movement standards and coaching notes
• Balance and mobility flows written for riders: skater holds, deep-squat sits, 90/90 hips, ankle rocks, shoulder care
• Sport-specific guidance for surf, snow, and surfskate winters — and how to bend the program around real riding days
• Fuel, sleep, and recovery without the guru talk, plus the Spring Test benchmarks and an eight-week log

26 pages. General fitness education — build gradually, move within your ability. Digital PDF download from Carve My Waves™.