Surf Boat Training

crescent-head-slsc-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:

Monday

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

Wednesday

  1. Deads (these will become Cleans post Christmas)
  2. Press
  3. 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.

© Kempsey Crescent Head SLSC 2016