We often get asked about training programmes in terms of what the pro’s are doing and generally how can we get fitter with limited time. It is no secret that the fitter one is the more you enjoy this sport and similarly people do this sport to get fit (read help with blood pressure) Our fitness and core strength comes in to play from the social paddle with mates to screaming down the face of a wave on your favourite section of downwind. With this in mind we went hunting…

The second programme that we would like to introduce you to comes directly from Caves Beach Surf Life Saving Club. This is a tough programme but we like it for its balance of slow and fast sessions AND they mix things up a little with different activities. Bear in mind that lifesaving is explosive around the cans/ buoys training so this should have a great impact on your downwind paddling.

Sbonelo Khwela photo Kevin Sawyer

Week 1
Day Programme Details Intensity Level 5
M Rest / light exercises
T 6 x 1km at 75-80% with 1 min rest. Warm up of 10 min drills / slow paddle
W Exercises / bike ride / weights / swim
T 5 x 1km and one 1.5km at 75-80% with 1 min rest (6.5km)
F 10km paddle with resistance at 70-75%
S Surf, 6 x 4 min (2 min out to sea and 2 min in) 75-80% 2 min rest
S Surf, skills, catching waves, paddling through the break
Approx.32 – 33km.Training this week to be at a lower intensity building up over the next two weeks. Include cross training at aerobic level.

Week 2
Day Programme Details Intensity Level 5

M Rest / light exercises
T 5 x 1km and 1 x 1.5km at 75-80% with 1 min rest. (6.5km)
W Exercises / bike ride / weights / cross training / swim
T 5 x 1km and 2 x 1.5km at 75-80% with 1 min rest (8km)
F 10km paddle with resistance at 70-75%
S Surf, 6 x 4 min (2 min out to sea and 2 min in) 75-80% 2 min rest, 4 x 2 min run
S Surf, skills, catching waves, paddling through the break. Easy session 7km
Approx.37-38km.Training this week at a low intensity. Working on aerobic conditioning and building on the first week.

Week 3
Day Programme Details Intensity Level 6
M Rest / light exercises
T 5 x 1km and 2 x 1.5km at 75-80% with 1 min rest. (6.5km)
W Exercises / bike ride / weights / cross training / swim
T Pyramids (strokes) 20, 40, 60, 80, 100, 80, 60, 40, 20. Rest 2 min. Repeat (Total 6km)
F 12km paddle with resistance at 70-75%
S Surf, 6 x 4 min (2 min out to sea and 2 min in) 75-80% 2 min rest, 6 x 2 min run
S Surf, skills, catching waves, paddling through the break. Easy session 8km
Approx.41– 42km.Training time and distances increases for each session. Include cross training at aerobic level.

Week 4 Repeat week 2
Day Programme Details Intensity Level 5

M Rest / light exercises
T 5 x 1km and 1 x 1.5km at 75-80% with 1 min rest. (6.5km)
W Exercises / bike ride / weights / cross training / swim
T 5 x 1km and 2 x 1.5km at 75-80% with 1 min rest (8km)
F 10km paddle with resistance at 70-75%
S Surf, 6 x 4 min (2 min out to sea and 2 min in) 75-80% 2 min rest, 4 x 2 min run
S Surf, skills, catching waves, paddling through the break. Easy session 7km
Approx.37-38km.Decrease loading for this week only. Cross training, weights, etc.

Week 5
Day Programme Details Intensity Level 6
M Rest / light exercises

T 5 x 1km and 2 x 1.5km at 75-80% with 1 min rest. (8km)
W Exercises / bike ride / weights / cross training / swim
T Pyramids (strokes) 20, 40, 60, 80, 100, 80, 60, 40, 20. Rest 2 min. Repeat (Total 6km)
F 12km paddle with resistance at 70-75%
S Surf, 6 x 4 min (2 min out to sea and 2 min in) 75-80% 2 min rest, 6 x 2 min run
S Surf, skills, catching waves, paddling through the break. Easy session 8km
Approx. 41-42km. Continue to build aerobic training. Cross train and include weight sessions and stretching sessions

Week 6
Day Programme Details Intensity Level 6
M Rest / light exercises
T 5 x 1km and 3 x 1.5km at 75-80% with 1 min rest. (9.5km)
W Exercises / bike ride / weights / cross training / swim
T Fartlek; 2:30min @ 60%, 30sec 90%, 5 sets, 2 min rest then repeat. (Total 5km)
F 13km paddle with resistance at 70-75% OR Fartlek every 10 min for 1 min in a 1 hr paddle
S Surf, 6 x 4 min (2 min out to sea and 2 min in) 75-80% 2 min rest, 4 x 2 min run
4 x 2 min through break at 75-80% (8km)
S Surf, skills, catching waves, paddling through the break. Easy session 10km
Approx.44-45km. Continue to build aerobic training. Cross train and include weight sessions and stretching sessions

Week 7
Day Programme Details Intensity Level 7
M Rest / light exercises

T 4 x 1km and 4 x 1.5km at 75-80% with 1 min rest. (10km)
W Exercises / bike ride / weights / cross training / swim
T 2 x 1km at 75-80%, Fartlek; 2:30 min @60%, 30 sec at 90%, 5 sets, 2 min rest then repeat (Total 7km)
F 10km paddle with resistance at 70-75% then 2 x Pyramids 20, 40, 60, 40, 20, 2 min rest (Total 12km)
S Surf, 6 x 4 min (2 min out to sea and 2 min in) 75-80% 2 min rest, 6 x 2 min run, 6 x 2 min through the break at 75-80% (10km)
S Surf, skills, catching waves, paddling through the break. Easy session 7km
Approx.47-48km. Aerobic training / fitness levels should be stronger. Cross train and include weight sessions and stretching sessions. Do not overdo sessions recovery time is important

Week 8
Day Programme Details Intensity Level 6
M Rest / light exercises
T 4 x 1km and 3 x 1.5km at 75-80% with 1 min rest. (8.5km)
W Exercises / bike ride / weights / cross training / swim
T Fartlek; 2:30 min @60%, 30 sec at 90%, 5 sets, 2 min rest then repeat (Total 5km)
F 13km paddle with resistance at 70-75% OR Fartlek every 10 min for 1 min in a 1 hr paddle
S Surf, 6 x 4 min (2 min out to sea and 2 min in) 75-80% 2 min rest, 4 x 2 min run, 4 x 2 min through the break at 75-80% (8km)
S Surf, skills, catching waves, paddling through the break. Easy session 10km
Approx. 44- 45km. Less intense week than week 7, however still continuing with aerobic conditioning. Cross train and include weights sessions and stretching sessions