Surf Boat Training



If you call yourself a clubbie or a boatie… or maybe you’re a nipper, a patrol team member or a club member Kempsey Crescent Head Surf Life Saving Club has life-saving, water sport and fitness training for you!

For club members – get regular updates on cancellations or changes to training sessions due to weather, water conditions or competing events through Facebook Group.

Strength Ideas

Free weights- Stick with whole body movements eg Squats, Deads, Press, Bench, Cleans

A typical Boatie Program is:


  1. Squats
  2. Bench
  3. Chins, Dips, Abs


  1. Deads (these will become Cleans post Christmas)
  2. Press
  3. Chins, Dips, Abs

See me if you want reps and sets



  • 5 x Turkish Get Up each side
  • 10 x sumo deadlift High Pull
  • 5 x row each side
  • 10 x goblet squat
  • 5 x press each arm
  • 5 x squat each arm in rack position

Repeat 3 times week 1 and 2 and 4 times weeks 3 and 4.

Body Weight

  • 10 star jumps
  • 10 burpees
  • 10 squats
  • 10 push ups
  • 10 sit ups

Repeat 3 times weeks 1,2 repeat 4 times weeks 3 and 4.

© Kempsey Crescent Head SLSC 2016