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:
Monday
- Squats
- Bench
- Chins, Dips, Abs
Wednesday
- Deads (these will become Cleans post Christmas)
- Press
- Chins, Dips, Abs
See me if you want reps and sets
Or
Kettlebell
- 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.
