28-Days-to-Lean Meal Plan

With the right plan and discipline, you can achieve a shredded physique in just 28 days.

When Julian Williams drops into a wave, his movement appears effortless—a quick pop-up, explosive ascent, and fluid turn that feels more instinctual than deliberate. Yet beneath this seemingly effortless execution lies hours of gym work refining the power and precision that distinguish casual surfers from world-stage competitors.

“It’s about staying light and explosive,” Williams says. “I don’t want to bulk up—I want to move fast and stay balanced.”

This philosophy propelled him into history this summer at the U.S. Open of Surfing, where the 23-year-old became the first Black Hawaiian to compete in the World Surf League (WSL) after securing a highly sought-after wildcard. His strength, conditioning, and mental fortitude have been honed equally on land and in the water—through a blend of plyometrics, core activation, breathwork, and stretching that forms the foundation of his wave-riding performance.

As he prepares for the next phase of his career, Williams’ training routine transcends mere competitive advantage—it serves as a form of representation. By competing at the elite level, he’s proving that preparation, skill, and discipline can carve space in a sport historically lacking diversity.

The Training Regimen: Balancing Power, Mobility, and Recovery

Williams’ training is a meticulously calibrated balance of strength, endurance, and mobility, tailored explicitly to the demands of competitive surfing. In the weeks preceding a contest, he divides his time between:

• Daily surfing sessions (2–3 hours)

• Gym work (3–5 times weekly), with tapering (reducing volume) as the event nears.

“I keep gym sessions light pre-contest,” he explains. “I want my muscles primed, not tight—just a reminder: ‘We’re about to react fast, so let’s be ready.’”

Key Exercises: Functional, Explosive, and Foundational

His workouts blend core/leg activation, functional movements, and explosive drills to mimic surfing mechanics:

• Medicine ball twists: Build rotational power for turns and aerials.

• Jump squats & burpees: Replicate the pop-up motion and drive needed to attack waves.

• Romanian deadlifts, Russian twists, & banded rotations: Foster stability and fluidity.

“A lot of my work is foundational,” Williams notes. “It’s about activating core and legs to move quickly in any direction.”

Breath Control: Training for Underwater Pressure

Even during high-intensity sessions, Williams integrates breathwork—sustaining 20–30-second intervals during medicine ball slams or lunges to replicate underwater pressure. “It’s about acclimating your mind to uncontrolled situations in the water,” he says. The result? Mental resilience—the capacity to stay calm yet explosive under pressure.

Recovery: Mobility as Non-Negotiable

For Williams, strength isn’t about size—it’s about mobility, flexibility, and maintaining a light feel in the water. Recovery is as vital as lifting:

• Post-gym/surf, he devotes 30 minutes to focused stretching and myofascial release, targeting tightness in the hips, knees, ankles, and lower back (a former pain point that improved with consistency).

“I used to struggle with lower back pain,” he admits. “Prioritizing mobility changed everything—my pop-ups and bottom-turn power got way better.”

Nutrition: Fuel for Lightness and Energy

While his gym sessions emphasize core and lower-body work, Williams ensures no muscle group is overlooked (push-ups, planks, and functional upper-body exercises maintain balance). Light, controlled weight training preserves strength without compromising nimbleness.

Nutrition aligns with this philosophy: He partners with Organic Gorilla protein bars for pre- and post-surf fuel, keeping his body light, energized, and primed for action. “Your nutrition directly impacts your performance in and out of the water,” he says.

The Mental Game: Balance Beyond the Gym

The mental component mirrors his physical balance:

• Visualization & strategic planning: Enable instinctive reactions during heats (no overthinking).

• Mental reprieve: Music, cultural work on a taro patch, and family hikes let him disconnect from the ocean while keeping body and mind sharp.

Cultural Representation: More Than a Win

Beyond performance, Williams carries cultural significance. At the U.S. Open, he fulfilled a childhood dream—becoming the first Black Hawaiian in the WSL. He recalls stealing a pro surfer’s “Julian’s Mom’s Parking Spot” sign as a kid, telling his mother the spot would one day be hers. Today, that memory feels prophetic.

Williams channeled the pressure of this milestone into fuel, not distraction. “Even though I didn’t advance, I got to show people: ‘This is how I surf, this is where we are, and this is where we belong,’” he says. His approach proves that excellence and representation can coexist—even in a sport with a history of elite-level exclusion.

Building Community: A Great Day in the Stoke

This ethos extends to A Great Day in the Stoke, a surf festival Williams calls the “most impactful catalyst” for his career. The event provides a platform for Black surfers to connect, compete, and inspire the next generation.

“I want to see people surpass me,” he says. “Better representation comes from better competitors. The more athletes who join, the more young people we can inspire to engage with the water.”

Long-Term Vision: Surfing as Purpose

Williams’ goals stretch beyond competition. He aims to open a surf school for underserved youth, merging his expertise in physical preparation, mindset management, and cultural heritage. It’s a full-circle mission: The training that powers his performance now equips him to lead and uplift a community.

The Big Picture: Fitness as Platform

On the waves, Williams moves with the effortless explosiveness of a seasoned pro. Behind this motion lies a regimen of targeted strength work, mobility training, breath control, and mental strategy—a process as meticulous as it is intentional.

Off the waves, he channels this energy into community and culture, mentoring young surfers and elevating minority representation. For Williams, fitness isn’t just a tool for performance—it’s a platform for purpose. Every pop-up, every wave twist, and every gym hour sends a message: Excellence, representation, and discipline can ride the same wave.

Julian’s Training Plan

Total Time: ~60 minutes

(Perform in supersets; rest 60–75 seconds between rounds)

• Superset 1 – Legs & Core: 4 rounds

• Superset 2 – Functional Push & Pull: 3 rounds

• Superset 3 – Posterior Chain & Core: 3 rounds

3 rounds, minimal rest — train stamina and calm under stress

Follow Julian on Instagram: @julian.williams