6-Week Surf Ski Coaching Program - Challenge

Purpose: Progressively build balance, technique, endurance, and power — both on and off the water.
Structure:

• 3 on-water sessions/week

• 2 land-based (off-water) strength/mobility sessions/week

🔹 Weeks 1–2: Foundation & Balance

On Water

• Session 1 (Technique Drills):

• 6×1 min – All up front

• 6×1 min – Pause drill

• 4×2 min – Straight-arm paddling

• 4×2 min – Open top hand

• Session 2 (Intervals):

• 10×5 sec sprints (25 sec rest)

• 6×200m @ 80% effort (1 min rest)

• 10 min tempo paddle

• Session 3 (Endurance):

• 3×12 min steady paddling (3 min easy between)

• Every 6 min: insert 15 strokes of open top hand

Off Water

• TRX wood chop – 3×10 each side

• Plank – 3×30 sec

• Bosu squats – 3×12

• Bird dog – 3×10 each side

• Hip flexor & thoracic spine stretches

🔹 Weeks 3–4: Build Power & Endurance

On Water

• Session 1:

• 5 min all up front

• 4×90 sec straight-arm paddling

• 6×2 min "paddle tall"

• 10×10 strokes max power

• Session 2:

• 12×5 sec sprints (15 sec rest)

• 2×5×300m @ 85–90% (90 sec rest, 4 min between sets)

• 12 min tempo paddle

• Session 3:

• 2×20 min steady paddling (4 min rest)

• Balance drills + remount practice

Off Water

• Russian twists (with ball) – 3×20

• Side plank with rotation – 3×8 each side

• TRX row – 3×12

• Deadlift or kettlebell swing – 3×8

• Bosu plank shoulder taps – 3×12 each side

🔹 Weeks 5–6: Integrate & Peak

On Water

• Session 1:

• 4×2 min mixed drills

• 3×8 min steady paddling with drill insertions

• Session 2:

• 15×5 sec sprints (20 sec rest)

• 2×5×400m @ race pace

• 15 min tempo paddle with strong finish

• Session 3:

• 60–75 min continuous paddle

• Include 3× remounts + sprint after each remount

Off Water

• Full-body circuit (3 rounds):

• TRX wood chop ×12

• Bosu squat ×12

• Push-ups ×15

• Russian twists ×20

• Deadlift or swing ×8

• Balance hold (eyes closed) ×30 sec

• Mobility & Recovery:

• Thoracic spine openers

• Hip flexor stretch

• Band shoulder dislocates

• Cat-cow spinal mobility

✅ By the End of Week 6...

You’ll have improved:

• Paddle technique & balance

• Endurance & power

• Remount confidence

• Off-water strength & mobility

• Understanding of effective training structure