Overview  |  Download Workouts  |  Coaching Team  |  Future Plans

LEGAL NOTICE: By participating in and/or utilizing any portion of any program, participants agree that they have read, understood, and will abide by the Notice of Disclaimer posted at the top of each workout program.

Overview

The USLA Open National Team staff is excited to offer a new collection of training resources designed to support USLA athletes preparing for regional, national, and international competition.

These sample workouts—prepared by top USLA coaches—are intended to help experienced athletes shape their pre-competition schedules and elevate their performance in key disciplines. Each plan is meant to be adapted to your current fitness level, skills, and goals.

As you review the workouts, we recommend starting at the end of the programming and working backward to where you are currently—considering your fitness level, skills, and the timing of your regional or national events. You can also borrow sport-specific sessions from other disciplines (like board, ski, or strength) to supplement or round out your Ironman/Ironwoman training plan.

Download Workouts

Below are links to the current USLA National Team workout programs, organized by discipline. These training plans were developed by expert coaches on the USLA National Team staff to support elite-level performance. Each file includes a legal disclaimer and usage guidance. For questions, contact the coach listed below.

• Surfski Workout Plan by Coach Rich Sprout – Download PDF
  Contact: richard@kemptmenshair.com
• Iron Training Plan by Coach Jenna Solberg – Download PDF
  Contact: jennadsolberg@gmail.com
• Board Training Plan by Coach Pat Jacobson – Download PDF
  Contact: patsjacobson@gmail.com
• Power & Speed Plan by Coach Mo Peacock – Download Workbook
  Contact: mmp1439@gmail.com

Coaching Team

These training programs were created by members of the USLA National Team staff:

	Rich Sprout – Surfski Former member of both the USLA and USA Canoe & Kayak National Teams, Rich has medaled in Surfski and Taplin Relay at USLA Nationals. richard@kemptmenshair.com
	Jenna Solberg – Iron A multi-time USLA National Team member and Overall Point Winner (2017, 2018), Jenna has earned titles in Ironwoman, Board Rescue, and Taplin Relay. jennadsolberg@gmail.com
	Pat Jacobson – Board Pat brings decades of experience, including silver medals at LWC Masters and multiple USLA National titles in Board Rescue and Taplin Relay. patsjacobson@gmail.com
	Mo Peacock – Sprint & Power/Speed A top sprinter with golds in Beach Flags (2019–2022), Mo has represented the U.S. at ISRC and LWC international competitions. mmp1439@gmail.com

For workout-specific questions or adaptations, feel free to reach out to the coaches directly.

Future Plans

We’re committed to expanding these resources to support year-round progression and deeper understanding of training methodology across all levels of lifesaving sport. Our long-term goal is to help USLA athletes compete with greater confidence and capability at national and international events alike.

Over the coming year, we plan to release updated workout plans approximately every two months. These installments will highlight the principles of periodization, progression, and performance planning—so that athletes not only follow training routines, but also learn how to structure them over time.

We will also be introducing general off-season training programs that provide structure when competition is further away. This year-round approach is vital to staying competitive with our international counterparts.

To raise the bar for the USA on the world stage, we need a broader base of athletes with access to the right tools and timelines for development. With more athletes training purposefully—and pushing each other—we can collectively improve performance, grow sport knowledge, and represent our country with strength and consistency.

We’re proud of the talent already within our association and look forward to continuing to support your journey with better access, better programming, and better resources to help you thrive.

Important Health Related Information:

These workout/training plans are provided to help shape your pre-competition schedules for optimal performance.

They are only suggested guidelines provided as examples of what has been shown to work for other athletes. Use them cautiously and at your own risk. They are not meant to be mandatory or followed exactly. They are not endorsed by the USLA or any of its proxies.

Each athlete has a different set of physical and mental characteristics. These can be affected by age, anatomy, training levels, injury, experience, nutrition and a whole host of other factors. No two athletes are alike. With this in mind, no one training plan is appropriate for everyone. Please take the above factors into consideration and adjust the workouts to best fit your characteristics and needs.

If you are unsure of what is best for your body, check with your coaches, trainers, and medical professionals before proceeding.

Overtraining or incorrect training can lead to injury, poor performance, or serious physical consequences. If you have any pain, unusual discomfort, worsening of performance, or any other sign or symptoms—stop training and seek assistance.

Questions? Contact USLA Open National Team Manager Hunter Hay