LineupLongevity
6 weeks to surf longer, paddle stronger, and stay in the water for life.
A small-group class for surfers over 40.
Starts Tuesday 6 October, 6:30pm, North Avoca Surf Club.
You know the feeling.
Your pop-up's a fraction slower than it used to be. Your neck cracks when you look up to paddle. A good two-hour session costs you two days of stiffness. And there's a little voice asking how many good years you've really got left out there.
Most surfers just accept it. They surf less, then they tweak something on a lazy pop-up, and eight weeks on the sand later they've lost their fitness and their spot.
It doesn't have to go that way.
Not a gym session. Not a yoga class.
Yoga will make you bendy.
The gym will make you strong.
Surfing needs both at the same time.
Strength in the deep, awkward positions where you actually get hurt. Think the bottom of a pop-up, full rotation on a paddle, deep compression on a bottom turn. That's what this class trains.
It's built on my Stretch Yourself Strong system, which I've coached everywhere from pro rugby and soccer to women's European handball and the military. Each session combines:
- Progressive mobility: building usable range, step by step
- 3D stretching: moving the way surfing moves, through rotation, not just straight lines
- Isometrics: strength to hold a low, compressed stance through a turn
- Strength while stretching: loading your end range so it's stable, not just flexible
- Transfer: every drill links to a surf movement you'll feel next session
You won't be lifting heavy weights, and you won't be holding poses to whale music. You'll work hard in positions you probably avoid, and you'll walk out moving better than you walked in.
About me
I've been working with Central Coast surfers for over 15 years. If there's an old guy still out there every morning, still paddling like a teenager, still snaking you on the best wave of the set, there's a decent chance I'm the reason he hasn't packed it in.
I'm a lifelong surfer, an ESSA-accredited Exercise Physiologist, and former head coach of the Australian Adaptive Surf Team. I've worked in professional sport with surfers, fighters, rugby and soccer players, and with blokes who just want to surf with their grandkids at 70.
Lineup Longevity is how you become that guy. (Sorry to everyone else in the lineup.)
Glenn Phipps | B.Ex.Sp.Sci, M.Clin.Ex.Phys, AEP
As featured on
The 6 weeks
Test + hips
Get your baseline scores, then start unlocking a faster, deeper pop-up.
Paddle power
Thoracic rotation and shoulder strength for longer sessions without cranky shoulders.
Neck and upper back
Paddle posture that doesn't leave you feeling it for days.
Loaded hips
Strength at end range for compression and bottom turns.
Knees and ankles
Unlock better positions on the board and handle impact.
Retest
See exactly how far you've come, and leave with your plan.
Six weeks for about the cost of one consult
A one-off appointment gets you an assessment and a program. Then you're on your own, and the program usually stops about a fortnight later.
For roughly what a single consult with me costs, you get six weeks of coaching. Six sessions where I actually watch you move, correct you on the spot, and progress the work as you get better. That's the difference between being told what to do and being coached until it sticks.
By week six you'll know your own weak links, what to do about them, and how to get your body ready before a surf without thinking about it. The goal isn't to make you a regular patient. It's to hand you tools you'll still be using in ten years.
What you get
- 6 small-group sessions, coached by an Exercise Physiologist
- A surf-specific movement assessment in week 1 and a retest in week 6, so you see the change rather than guessing
- Bonus: your personal take-home program
- Bonus: a copy of my book, Stretch Yourself Strong
$40 a session. First cohort price — future rounds will be higher.
- Where
- North Avoca Surf Club
- When
- 6:30pm Tuesdays, 6 October – 10 November
Full refund up to 7 days before we start. Miss a session and I’ll send you that week’s drills.
Who it's for
Surfers 40+ who want to stay in the water longer, recover faster and reduce their injury risk. You don't need to be flexible. That's the point.
Who it's not for
Anyone looking for a gentle stretch class. This is progressive, surf-specific training. It's scalable to where you're at, but you'll work.
Questions
I've got an old injury. Can I still do it?
Probably. Mention it on the form. I'll check in with you before we start and modify the work to suit, or tell you honestly if a 1:1 session is the better starting point.
I'm not flexible at all.
Good. You're exactly who this is for.
What do I need to bring?
A mat, water and a towel. Details will be sent once the venue is confirmed.
What if I miss a week?
You'll get that week's key drills, so you can catch up at home.
Book your spot
Starts Tuesday 6 October, 6:30pm
North Avoca Surf Club | 6 October – 10 November
Six weeks, small group, tested at the start and again at the end. Bring a mat, water and a towel.
Carrying an injury or had surgery? Flag it when you book. Over the last couple of decades I’ve probably seen whatever you’ve got going on, and we’ll work with it rather than around it.
See you in the water.