Train 8 weeks to improve your

Paddling endurance | Paddling technique | Paddling strength | Shoulder mobility | Core stability | Breath-hold

We will help you unlock your inner potential so you can shred more and for longer.
Enhance all surf foundation components and learn what specific exercises your body needs in order to excel.

SATURDAY 23rd OCTOBER 

An 8 Week Elite Training Program For  Surfers 

When we talk Surf Foundation, we mean everything that happens before the take-off. This accounts for more than 80% of your surf sessions, and therefore needs some love and special attention. 
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WEEK 1 - Individual Analysis

  • Paddling sprint, repeated sprint ability and endurance testing
  • Strength testing of muscles involved in paddling
  • Paddling-specific mobility and stability testing 
  • Surf Breath Development one-day workshop (valued in AU$180)
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Paddling Strength & Power

  • Strengthen the muscles involved in paddling to improve performance and reduce the risk of injury
  • A surf foundation strength program that incorporates specificity, variation, individualisation and overload to utilise your time wisely
  • The goal? Catch more waves!
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Paddling Technique

  • Slight modifications on paddling technique can increase your wave count
  • Improved paddling performance and reduced injury risk
  • Assessed using THE SURF PENTAGON Paddling Stick with an over and under-water camera 
  • The program will include corrective technique drills
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Breath Development

  • Improve your breathing mechanics (the way you breath) through specific exercises tailored to your needs
  • Learn how to use your breath to provide stability to your trunk during paddling and duckdiving
  • Increase your breath-hold time and learn how to remain calm under stress to manage surf hold-downs
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Foundational Mobility & Stability

  • Increase passive and active mobility of the joints involved in paddling and duckdiving (from the wrists to the hips)
  • We use the Functional Range Conditioning training system
  • A system of exercises that increase in complexity as you get better and will teach your how to stabilise your trunk and hip during paddling and duckdiving
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Energy Systems Development

  • Improve your paddling sprint and repeated sprint ability 
  • Improve your paddling stamina to stay out in the surf for longer
  • Pool sessions to improve all specific energy systems involved in different surf conditions

Spaces Filled

The Goal

We thrive to empower you as a surfer. Our surfer-centred approach provides autonomy through expert guidance. We don't tell you what to do, instead, we provide you with the tools and knowledge so that you understand how and why you do it. 
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Exercise Variations Tailored To Your Needs
A Training Program Powered By Research And Experience
 Pre & Post Testing To Track Improvements
 Access The Training Private Community Page 
 Small Group For A More Personal Training Experience
  24/7 Access To Gym Facilities 
 Can't Make It? Get The Program And Exercise Videos For The Day On Our Training App

LOCATIONS 
Cooly Gym The Strand, 68, Basement Level 1/70 Marine Parade, Coolangatta QLD 4225
Palm Beach Aquatic Centre Thrower Dr, Palm Beach QLD 4221

DAYS AND TIMES
Mondays 6pm - 7pm
Wednesdays 6:15 pm - 7:15 pm
Fridays 6pm -7pm

ALL SESSIONS ARE RECORDED SO YOU NEVER MISS A BIT!

PRICING

EARLYBIRD - Ends 16th Oct

A$600
Exercise Science has successfully proven the benefits of surf-specific training. The Surf Pentagon offers one of the top surf education and training systems.

Join us for 8-awesome-weeks of learning, improving and having fun in an epic group environment.

TEAM CULTURE DEFINES US

SAVE - Ends 20th Oct

A$650
Exercise Science has successfully proven the benefits of surf-specific training. The Surf Pentagon offers one of the top surf education and training systems.

Join us for 8-awesome-weeks of learning, improving and having fun in an epic group environment.

TEAM CULTURE DEFINES US

LAST MINUTE - Ends 23th Oct

A$750
Exercise Science has successfully proven the benefits of surf-specific training. The Surf Pentagon offers one of the top surf education and training systems.

Join us for 8-awesome-weeks of learning, improving and having fun in an epic group environment.

TEAM CULTURE DEFINES US

or

EARLYBIRD
INSTALMENT PLAN 
Ends 16th Oct

A$180 upfront 
A$60/week

MEET YOUR COACHES

PERE CAMPISTOL AGUSTI

Pere is a graduated Exercise Scientist at Griffith University and L1 Surfing Australia Coach. Since 2018 he's been combining his knowledge, passion and experience to help surfers in and out of the water. 

His dry-land training interests spin around science-informed strength & conditioning and full range mobility conditioning. He also has a strong interest in breathing and its link with performance and health. He undertook a one-year mentorship at HPHP, is an EXOS Fitness Specialist, Functional Range Conditioning, Kinstrech, Dynamic Neuromuscular Stabilisation and Surf Survival Apnea instructor. 
Patrick Jones - Course author
Patrick Jones - Course author

MARTIN SALINAS SUBIABRE

Martin is a Personal Trainer, L1 Surfing Australia Coach and Sport & Performance Psychology Consultant.
His main interest are around learning and practicing the best tools available to enhance surfing performance, functional Strength and Conditioning, the ancient wisdom of the agency of the breath, and Flow state. He also holds a Diploma in Sport Development, Cert III & IV in Fitness, is a certified Mental Performance Coaching Professional, Mindful Sport Performance Enhancement (MSPE) Instructor, Pranayama Instructor, and Surf Survival Apnea Instructor.

YOUR QUESTIONS ANSWERED

What happens if I miss one day of training?

All sessions will be filmed and you will have access to the training program. You can train at your own time if you miss one day of training. 

Will strength training make me tight?

NO, and we are glad you ask this question! Welcome to your first myth-breaker lesson. Strength training will make you strong, and if the exercises are performed through full range and with good technique, you will gain mobility (active flexibility) and control at those longer and shorter muscle lengths.

What happens if I only want to join one training modality (a.k.a gym or pool)?

That's perfectly fine! Send us an email at info@thesurfpentagon.com and we'll set you up with a discount code.

Does the price include the Cooly gym membership?

Yes. You'll have access 24/7 to Cooly gym and all of their classes during the 8-weeks of the training program. 

What happens if I'm already a Cooly Gym member?

We will discount your gym membership for 8 weeks from your total price. Send us an email at info@thesurfpentagon.com

What does a normal training week look like?

Gym sessions will be delivered on Mondays and Fridays, from 18:00 - 19:00. Pool session will be delivered every Wednesday from 18:15 - 19:15.
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