How Big Wave Surfer Nic von Rupp Prepares for Incredible Rides
Nic von Rup is a big wave surfer, but he doesn't tend to present himself as the type of steely, overly-serious athlete you might expect. His sport—which might be closer to a vocation—demands someone with equal parts athleticism, guts, and impeccable timing. Yet on his YouTube channel and podcast the 33-year-old from Portugal instead comes across as a gregarious guide to the ocean, a thoughtful, friendly entry point for those who've never caught a wave.
Don't let von Rupp's demeanour fool you. He's one of the best in the world at surfing big waves, with accolades to back it up—he was named the European surfer of the year in 2013 and took a Surfer Biggest Wave Award in 2023, with plenty of event wins in between.
If you're not familiar with big wave surfing, you also might be surprised at the level of planning and logistics that go into the endeavour; this isn't exactly the laid-back, let's-go-catch-a-wave approach usually ascribed to surfers. Tracking ocean conditions and weather patterns to predict exactly where and when the waves will hit is essential. Then, von Rupp has to get out to the right spot—so big wave surfers are towed by jet ski into position. That's all to say that having the right tools is just as important to the sport as having the right demeanour, since being in the perfect place at the perfect time is as much a component to catching a giant as athleticism and conditioning.
We caught up with von Rupp via his partner brand, Tudor, to learn a bit more about the physical prep and mindset of a big wave surfer. He shares everything from his favourite exercise to his best advice for anyone hoping to overcome real world challenges, even if they're not in the ocean catching the world's biggest waves.
What type of physical preparation do you use out of the water? Do you have a strength training regimen? What does that entail?
Out of the water, my physical preparation is crucial to my performance on the waves. My strength training regimen focuses on building core strength, flexibility, and endurance. I incorporate a mix of weight training, functional exercises, and plyometrics. This typically includes squats, deadlifts, and kettlebell swings for strength, along with stability exercises like planks and medicine ball throws.
What’s the most important exercise for you off the board? Why?
The single most important exercise for me off the board is the deadlift. It’s a full-body movement that builds core and lower body strength, which are essential for maintaining control and power in the water. Deadlifts also help in improving my posture and preventing injuries, which is vital given the physical intensity of big wave surfing.
What type of mental preparation do you use ahead of a big surf session? Is there anything you do to stay calm, centre yourself, etc. in the water before you catch a big wave?
Mental preparation is as important as physical training. Before a big surf session, I practise visualisation techniques, imagining myself successfully riding the waves. I also focus on controlled breathing exercises to calm my mind and body. In the water, I use these breathing techniques to stay centred and reduce anxiety. This helps me remain focused and composed, even when facing the most challenging waves.
Do you use any tools to help with any of these practices?
Absolutely. Having my Tudor watch with me is crucial. It not only gives me confidence but also helps me track my time in the water. I wear it every time I go in. It's the most reliable "equipment" I have, ensuring I stay on schedule and perform at my best.
How important is your mindset for taking on a challenge like catching a big wave?
Mindset is everything when it comes to big wave surfing. Having a positive, focused, and resilient mindset can make the difference between success and failure. It’s about believing in your preparation, trusting your abilities, and staying calm under pressure. A strong mindset helps me push through fear and uncertainty, allowing me to take on the biggest waves with confidence.
Has there been a moment when you realised that your physical and/or mental preparation made a big difference in your surfing?
One moment that stands out was during a particularly challenging session at Nazaré [a renowned big wave spot in Portugal]. On my first wave of the day, I broke my shoulder, but I stayed out surfing the whole afternoon. Despite the pain and difficulty, my mental and physical preparation allowed me to stay calm and composed. By the end of the session, I managed to catch the biggest wave of my life. If it wasn't for the rigorous training and mental fortitude, I wouldn't have been able to push through and achieve that.
Does travelling in pursuit of the ideal conditions for your sport present a challenge, physically and mentally? How do you handle that?
Travelling for the perfect waves is challenging, but it’s part of living the "Born to Dare" spirit. I stay disciplined with my training, adapt my diet, and use travel time for visualisation and meditation. This mindset helps me push through discomfort and stay focused, ensuring I'm always ready to perform at my best, no matter where I am.
How important is timing for big wave surfing (as in, preparing for the waves, understanding when you have a window to surf, etc.)?
NVR: Timing is crucial in big wave surfing. It involves knowing when the waves will be at their best and understanding the right moment to make your move. This requires a deep knowledge of the ocean and weather patterns. I rely on my Tudor watch to keep track of time during these crucial moments. It’s a reliable companion that helps me stay focused and ready, ensuring I don’t miss those short windows when the conditions are just right.
You’re a creator on YouTube and recently started a podcast. How does that help your surfing?
Creating content for YouTube and my podcast is more than just a passion project for me. It allows me to engage with the surfing community, share my experiences, and bring the sport to the next level by involving as many people as possible. Sharing my journey keeps me accountable and pushes me to grow, both as a surfer and as an individual.
Do you have any advice for non-surfers for taking on big challenges, like you take on big waves?
Embrace preparation and mindset. Break down your goals into manageable steps and prepare thoroughly. Physically, train your body to be strong and resilient. Mentally, practise visualisation and stay positive. Believe in yourself and your preparation. Finally, stay adaptable and be willing to learn from every experience, whether it’s a success or a setback.
This interview has been edited and condensed for clarity.
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