🧪 SPS SURF LAB

Stop Guessing. Start Training.

A guided performance system for serious surfers who want clarity, structure, and real results in the water.

No hype. No random workouts. Just a proven system that works.

The Problem

Most surfers know they should be training, but the path is unclear. You are likely frustrated by the endless stream of conflicting advice, bouncing between random online programmes that promise the world but deliver little.

It is difficult to know what actually transfers to your surfing, leading to either overdoing it with intense, non-specific workouts or underdoing it and seeing no progress.

This cycle of guesswork and wasted effort is holding your surfing back. You need a clear, structured approach that removes the confusion and provides a logical path forward.

The SOLUTION

SPS Surf Lab is the answer. It is a guided performance system designed to remove the guesswork from your training. We provide a clear, structured, and logical framework that tells you exactly what you should be doing right now, and why.

This is not another generic fitness programme. It is a system built on years of experience in preparing surfers for the demands of the ocean. We provide the clarity and structure you need to train effectively, so you can focus on what matters most: your performance in the water.

HOW IT WORKS

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Join the SPS Surf Lab

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PLACEMENT

Complete a short questionnaire to assess your current level and goals

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ASSIGNMENT

You are matched to the appropriate SPS training system

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TRAIN

Follow 4-week cycles with ongoing progression and adaptation

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CONNECT

Deepen your understanding through ongoing education and connect with the community to ask questions

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PROGRESS

Build real, transferable athletic capacity with accountability

WHO IS SURF LAB FOR?

Surf Lab is for the surfer who is ready to stop guessing and start training with intelligence and purpose. It requires a minimum 6-month commitment to see real results. It is for you if you:

✔ Want proper structure and a clear plan to folloW

✔ Are happy to follow a proven system

✔ Value accountability and a supportive community

✔ Are a long-term thinker committed to the process

✔ Do not want or need full 1:1 oversight yet

SPS Surf Lab vs. 1:1 Coaching

It is important to understand the distinction. Both are powerful options, but they serve different needs.

Surf Lab

The system tells you what to do. You are assigned to a proven training system and guided through a structured framework.

Perfect for the surfer who needs clarity and a logical plan to follow.

1:1 Coaching

The system is adjusted around you. This is for the surfer who needs individualised programme design, reactive troubleshooting, and a coach reviewing their progress weekly.

Better fit if you require individual judgement and bespoke programming.

REAL SURFERS. REAL RESULTS.

Here's what other surfers have experienced through our 1-1 coaching:

Adam Lewis

Windsurfer & Surfer

“Training with Rob & Sam has transformed the way I surf and move.
Stronger.
More powerful.
More confident in the water.”

Barnaby Cox

Junior Surfer

"Training with SPS was unreal — data-driven, results-focused, and always supported.

Their attention to detail is next level. You know you're in the best hands."

Lucy Campbell

Surfer

"Rob and Sam are masters of their craft.

From day one, they identified my weak points and designed sessions that built strength exactly where I needed it. Every session was fun, challenging and always had purpose — I couldn’t wait to get in the gym.

They adapted everything to fit around injuries and travel, and their attention to detail is next level. They’re absolute sticklers for technique, which has made a huge difference in both progress and injury prevention.

Highly recommend these lads — you’re in the best hands."

Nick Healey

Surf Boat Rower & All-Round Waterman

"As someone who’s spent decades in the ocean, I know what it takes to perform — and the SPS training took things to another level. My cardio, strength, and endurance skyrocketed.

Whether it’s a big surf paddle or digging deep in a surf boat race, I feel sharper, stronger, and more prepared than ever.

For an older athlete, I’m
in the best condition of my life."

Frequently Asked Questions

WHAT EQUIPMENT DO I NEED?

You need access to a gym. Surf Lab is built around gym-based training with barbells, dumbbells, and other standard equipment. We do not offer bodyweight-only versions.

HOW MUCH TIME DO I NEED TO COMMIT EACH WEEK?

The baseline is 2 hours per week of structured training. Additional optional sessions are available if you want to accelerate progress. This is designed to fit around your work and life while providing enough stimulus for real adaptation.

WHAT IF I HAVE AN INJURY?

If you have neurological or spinal issues, seek medical advice before starting. Run-of-the-mill niggles can usually be trained around with proper protection. If you are unsure, get a medical diagnosis first.

CAN I CANCEL MY SUBSCRIPTION?

We require a minimum 6-month commitment to see real results. This gives your body enough time to adapt and allows you to experience real changes in the water. After 6 months, you can continue, adjust your focus, or move on—but we believe this timeframe is essential for transformation. If it is not for you, you can cancel anytime.

HOW IS THIS DIFFERENT TO OTHER ONLINE PROGRAMMES?

Surf Lab is systematic and built for long-term health and adaptation. This is not a random thrown-together plan. Better athlete equals better surfer. We focus on building genuine athletic capacity that transfers to the water, not gym numbers. You are part of a community of serious surfers committed to the same long-term process.

Limited Spots Available

Spots in each training system are limited. We keep cohorts small to maintain community quality and ensure accountability is real, not just a buzzword.

Once a system fills, we close it until the next cycle. If you are ready to commit, the next step is clear.

No Risk. Just Results.

You can cancel anytime if Surf Lab is not for you. We do not lock you in. But we do ask you to give it 6 months to see real results. Physical adaptation takes time. If you commit to the process, you will see measurable changes in the water. If it is not working for you after 6 months, we will part ways with no hard feelings.

We are confident in the system. We just need you to be patient with the process.

Ready to Transform Your Surfing?

Join SPS Surf Lab and start your guided performance system today.

Monthly subscription

£59

~A$98 / ~$75 USD

WHAT'S INCLUDED?

✔ Personalised 4-week training cycles

✔ Access to SPS community

✔ Progress tracking and accountability

✔ Ongoing support and guidance

Give it 6 months. Physical adaptation takes time. We recommend a minimum 6-month commitment to see real results and allow your body to adapt to the system. After 6 months, you can continue, adjust your focus, or move on.

No risk. If it's not for you, you can cancel anytime. We're confident in the system, but we understand it's not for everyone.