Specifically designed for newly training surf coaches enrolling on their surf lifesaving course and assessment. This will also be useful for those re-qualifying who aren't practicing surf lifesaving or pool swimming regularly. Get ready to not only easily complete your 400m pool test in under 8 minutes, but be prepared to get fast and fit and smash your last PB; take upto 1 minute off your swim time for those relatively untrained. If you aren't a swimmer, this is a must. If you aren't surfing as regularly as you'd like or used to, this could make a key difference to your aerobic fitness as well as your sprint power. Swimming and surfing are very different in terms of the paddling kinematics and muscular work. This training is to be used alongside surf lifesaving practice and preparation. Go into your surf lifesaving course confident and relaxed, able to enjoy it and focus on the learnings.
A
Swimming
4 x 100 @ 2:00
A
Shoulder Pre-Hab
1 x 12
A1
Deadlift
3 x 8
A2
Single Arm KB Press
3 x 5
B1
Split Squat
3 x 8
B2
1-Arm DB Row
3 x 8
C
Pull-Up
3 x 3
D1
Sandbag Carry
2 x 25
D2
Rope Pull
2 x 25
E
Cable Rotations
2 x 8
F
3-point plank
4 x 0:20
A
Swimming
8 x 50
A
Shoulder Pre-Hab
1 x 12
A
Bird Dog
1 x 5
B1
Squat Jump
4 x 5
B2
Push-Up
5 x 5
C
Walking Lunges
1 x 20
D
Skipping with Recovery
3 x 1:00
E
Sprint
5 x 60
F1
Side Plank Rotation
2 x 8
F2
SB Deadbugs
2 x 8
S&C coach, erstwhile surf coach, swim coach, NVBLQ holder, current Surf coach rescue award holder. Realising he was on for around 7'20, Nick trained once/week for 10 weeks in the pool and attained 6'25" on test day. While Nick doesn't swim or surf regularly, he has previously coached at Millfield school, at Cheltenham college, and has worked in the gym with many amateur athletes 18-40.
Get in the fittest shape possible going into your surf lifesaving training and assessment. High quality complimentary training to your surfing/surf lifesaving specific sessions.
Get smash your 400m pool test and surf lifesaving training