I'll try to make this short as possible, but since I'm a landlocked surfer much of the time now, I've had some time to think about this. For surfing power and strength, the areas you want to focus on in order are:
Warmup - internal and external rotation with light resistance for shoulders, also look up thoracic extension on youtube. It's important to have your lower- and middle traps active. For the legs, it's about hip mobility, such as scorpions and standing leg swings.
1. Paddle power - Chest and lats - try standing push downs using a cable machine, such as the lat pulldown machine. Sets of 6-8 going heavy as comfortable given that you need to engage your trunk muscles as though you're doing a plank. If this machine is not accessible, you can lay down and do dumbbell pull overs, single-arm or two. Pullups are also great, but you don't have to do more than sets of 8 to begin with. It's more important to do them in good form than to get high reps for optimum strength gains. Once you gain strength, then go for speed and thus improved power
Also, explosive pushups (like clap pushups, see how high you can get), sets of 6-8 reps, which can be progressed to explosive pushup-to-surf stance. Try both regular and switch stance for added agility. Other fun things to try are: medicine ball chest passes towards the sky, eccentric pushups.
2. Shoulders - more so for endurance, but to be able to keep up with bigger days and later in the session, your shoulders need to be able to reach above your head at a hurried pace so that you can use this newfound paddle power. Try standing snow angels with a light resistance band for up to 30 reps. Just be careful if you have ever had shoulder issues. I usually do 30, 25, 20 with 30 seconds between sets, then the next session I'll go up from 20 to 30. Standing, dumbbell shoulder presses are also good, and you can occasionally go heavier for strength/power in the shoulders. Now that top or wetsuit feels a bit less confining...
3. Core - think of your core as the clutch to a manual car: it has to remain stable while the joints around it maneuver (think layback snap). Planks, athlete's planks with progressions, tacos (laying flat, raising arms and legs to meet in center, then try opposing, single arm to leg), side planks, bicycles
4. Legs - agility and also balance (especially in the lower leg and ankle), are components of the ability to stand on one leg and functions of core activation. Try single-leg deadlifts, starting out with little or no weight then maybe adding a light dumbbell in the opposite arm. Side lunges with a light dumbbell held in front, up by the chin, will promote trunk activation as well. Oh yea, do them barefoot!
5 - Conditioning - surf, until your shoulders won't budge and then go a bit more. Try not stopping paddling for more than 5-10 seconds per session - I call them wave-count sessions, or the over-eager session. Swimming is also good, and H.I.I.T. is indeed a great way to keep in top shape. Try sand sprints of about 25-50 yards, with a minute to 90 seconds rest at first, or intervals on stairs for an added challenge - gravity makes you work harder. I also like 500-meter intervals on rowing machines and suicides/playing basketball.
6. Flexibility - think of your muscles as rubber bands: you want the right relationship between strength and length depending on your surfing style. Hips, especially the adductors (inside) and hamstrings - happy baby, pigeon pose, butterfly, forward fold or sprinter stretch are a good start, but do some research for where you may be tight. Also shoulder-joint mobility, as in the aforementioned internal-, external rotation and thoracic extension.
Oh yea, I'm an exercise physiologist. Please keep posting pics because I can't surf during the work week! Please provide feedback as well, as this is an imperfect set up.
I'm an ex-wrestler (high school, collegiate, international), ex-wrestling coach, 56 year old guy who has had spinal surgery (so there are a lot of things I can't do!), but I still have a great and simple workout that always seems to have me ready for surfing adventures. I do sets of pull-ups, hanging body crunches (while doing the pull ups - slowly - not with inertia), push-ups, and squats to parallel with my feet about 1.5 to 2X shoulder width apart, one after another with as little rest as possible. It takes me about 16 minutes to do 4 sets to maximum, my heart rate gets up around 170-175 for much of the time, and it doesn't hurt any of my old injuries. The following article might be of interest. Have fun!! http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
Regular exercise is best for physical fitness. There are many exercises but according to me running and swimming are good activities for a healthy and fit body. Anyway all posts are nice and very informative.
I use burpees as a big part of my training. One thing i would advise is to spring out of the push up position so that your feet end up exactly where your hands were. This move will definitely help your popup , adds explosiveness out of a prone position ,better balance, and helps getting a better stance
I agree with Burpees, they are brutal. Try throwing lateral jumps over a gym bag for mixing it up. P90 is good, but I think the DVDs called " Rush Fit", by George St Pierre are the best thing out there if you don't mind working out at home.