Surf LongevityPaddle stronger. Surf into your seventies.
A 12-week, evidence-based exercise physiology program designed by an Accredited Exercise Physiologist for surfers 40 to 80. Build paddle endurance. Protect shoulders and lower back. Stay in the water for as long as you want to surf.
Sore shoulders and a tight back aren't "just getting older". They're four trainable systems quietly degrading at once.
If you've felt the shoulders burn after a paddle, the lower back complain on the drive home, or the pop-up getting slower year after year — that's not age. It's posterior shoulder capacity, thoracic mobility, hip flexibility and posterior-chain strength all declining at once. Trained correctly, every one of those systems responds at any age.
This Playbook is the systematic, evidence-based program Neil uses in clinic — distilled into a self-directed twelve-week format. It's built for surfers who want to stay in the water into their seventies, not chase a quick fix.
Four pillars of a surf-ready body.
Paddle Engine
Posterior shoulder, scapular control, lat endurance. The system that turns minutes of paddling into hours.
Spine Mobility
Thoracic extension, hip flexors, lumbar resilience. The range that makes the prone position sustainable.
Pop-Up Power
Hip drive, single-leg control, anti-rotation core. The pattern that gets you to your feet fast and clean.
Posterior Chain
Glutes, hamstrings, mid-back. The engine that protects the spine and powers every bottom turn.
Longevity Playbook Launch
Three ways to start.
Self-paced PDF, PDF plus a personal consult, or a 12-week guided partnership with Neil. Every tier includes lifetime PDF access and a 30-day money-back guarantee.
The Surf Longevity Playbook
The complete downloadable program. Self-paced.
- The 60-page Surf Longevity Playbook (PDF)
- Daily 10-min mobility flow
- Pre-paddle warm-up — printable, fits in your wetsuit bag
- Surf injury-prevention guide
- 12-week training calendar
- Lifetime PDF access
Playbook + 1:1 Consult
The Playbook, personalised to your body in a 1:1 with Neil.
- Everything in Tier 1
- One 45-min 1:1 video consult with Neil
- Personalised program based on your movement & injury history
- Email summary with action steps
- Joint-safe progressions for shoulders or back
- Direct email follow-up for 30 days
Surf Performance Partnership
12 weeks of guided coaching with Neil. The most thorough option.
- Everything in Tier 1
- Four 45-min 1:1 consults over 12 weeks
- Email support between consults
- Bonus Longevity Foundations PDF
- 12-month maintenance roadmap
- Direct line to Neil for the whole program
Try it for 30 days, risk-free.
If the first four weeks don't show you a clear improvement in mobility or comfort, we'll refund every dollar. No questions, no clinical paperwork.
Train all three sports for less.
Get the Golf, Tennis and Surf Playbooks together — built for the multi-sport coastal athlete who refuses to slow down.
- All three 60-page Longevity Playbooks (Golf, Tennis, Surf)
- All three pre-game warm-ups — printable, fits in any bag
- All three injury-prevention guides
- Universal daily 10-min mobility flow
- Lifetime PDF access — yours forever
- 30-day money-back guarantee
Your 12-week journey with Neil.
Movement screen
Goal-setting and a 12-week roadmap built around your paddle mechanics and body.
First review
Adjust the program, troubleshoot any niggles, lock the foundations.
Power phase
Transition into pop-up speed work; refine paddle and pop-up-specific drills.
Performance review
Measure gains, lock in your long-term maintenance plan.
Built for surfers who refuse to slow down.
This is for you if…
- You're 40 to 80 and want to keep surfing meaningfully for the next decade
- You want to paddle longer with less shoulder burn
- You're willing to commit 35–45 minutes, three times a week
- You want a structured program — not random YouTube exercises
This isn't for you if…
- You have an active shoulder injury or recent surgery — book a consult first
- You want a quick fix that doesn't require consistent effort
- You're not willing to do three sessions per week
Twenty years rebuilding athletes. Now self-directed for you.
Neil is an Accredited Exercise Physiologist (AEP) and ESSA-registered practitioner based on the Central Coast of NSW. For two decades he's worked with surgeons, GPs and clubs to help surfers stay in the water longer — particularly through the decades when most athletes quietly fade.
The Atleta Playbooks are the same protocols he uses in clinic, distilled into a self-directed format anyone can follow.
Not ready to commit? Try Neil's free 5-day mobility starter.
A free printable guide — five short mobility sessions, one for each morning, targeting the ranges most surfers over 50 lose first. Ten minutes a day, no equipment.
The questions surfers ask us most.
How do I know if I'm too old to start?
What if I have an active injury?
How much time per week does it actually take?
Do I need a gym?
Will this actually improve my paddle endurance?
What kind of results can I actually expect?
What happens after the 12 weeks?
The next decade of your surfing starts today.
Twelve weeks from now, you can be paddling stronger, staying out longer, and looking forward to every session.