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Intermediate Pathway

Clayton Nienaber

Intermediate

Get Started Start Free Program

Starting at $21USD/month (billed annually) for all programs and sessions

Beginner 6 week surf training program learn to surf

About this training program

A structured program for intermediates to break bad habits and to help you master the fundamentals, from how to catch a wave, how to pop up better, generate speed, develop a neutral stance, tap into the power sources, start building flow and develop your cutbacks. The program includes twelve sessions breaking down everything you need. You can either follow along or go at your own pace and join all other surfers on the same course, ask each other questions and share your success stories. At the end of every month, we go live with a feedback webinar where we answer your questions and review your footage.

Instructor:

Clayton Nienaber

Skill Level:

Intermediate

Training Type:

Pathway

Feedback Webinar:

End of Every Month

Program Trailer

Training Structure

Welcome to 12 Week Challenge

How to get the most out of the program

How the program is set up

How to maximise your training

Going at your own pace

Understanding the learning experience

The Wave of Progression

The Importance of Theory – Defining a Why

Fast Tracking Progression – Developing Muscle Memory

Trigger Words – Breaking bad habits and learning good habits

Establishing a Baseline – The Most Important Step

Week 1 - Building the Foundation

Building the Foundations

Theory: Surf Science Module

Power Zones

Fundamentals of Surfing Movement

Understanding Your Equipment

Follow Along with Ant and Clay: Land-based Drills

Drills: Week 1

Land-based Drill 1: Neutral Stance

Land-based Drill 2: Bosu Drills

Water-based Drill: Body Surfing

Week 2 - Becoming a Wave Magnet

Becoming a Wave Magnet

Theory: How to Catch Waves Easier

Positioning – The Bus Stop

Paddling

Gliding – The Oreo Biscuit Technique

Theory: Mastering the Walk Up and Cardboard Slide

Walk Up & Posture

Cardboard Slide

Follow Along: Land-based Drills Week 2

Drills: Week 2

Land-based Drill 1: Walk Up

Land-based Drill 2: Shortboard Walk Up

Land-based Drill 3: Cardboard Slide

Water-based Drill: Bus Stop

Water-based Drill: Glide

Week 3 - Learning to Feel the Movements

Learning to Feel the Movements

Theory: Surfing Front On and Controlling Movement

Bosu Ball Training

Follow Along: Land-based Drills Week 3

Drills: Week 3

Land-based Drill 1: Bosu Jump and Neutral Stance

Land-based Drill 2: Bosu Pop Up

Land-based Drill 3: Bosu Movements and Shadow Surfing

Water-based Drill: Stick Surfing

Week 4 - Coordinating Your Movements

Coordinating Your Movements

Theory: Controlling Movement

Twisting

Follow Along: Land-based Drills Week 4

Drills: Week 4

Land-based Drill: Cardboard Twisting

Water-based Drill: Awareness

Progress Check-in

Week 4 Check-in Replay

Week 5 - Developing Control

Developing Control

Theory: Developing Control

Getting Started on a Surf Skate

Generating Speed and Why You Shouldn’t Wiggle

Drills: Week 5

Land-based Drill 1: Look and Point the Knees

Land-based Drill 2: Look and Point the Hands

Water-based Drill: Coffee Cup

Week 6 - Set Up For Success

Set Up For Success

Theory: Setting up for Success

Simulating surfing on flat ground

Drills: Week 6

Land-based Drill: Lean, Compress and Extend

Water-based Drill: Bottom Turn Lean and Lift

Land-based Drill: Lean, Compress and Extend (Incline)

Week 7 - Learning Efficiency of Movement & Style

Learning Efficiency of Movement & Style

Theory: Efficiency of Movement

Introduction to Skating Bowl and Park

Generating Speed

Mapping Your Lines

Drills: Week 7

Land-based Drill: Compress and Extend in a Bowl

Water-based Drill: Compress and Extend

Week 8 - Three Dimensional Surfing

Three Dimensional Surfing

Theory: Week 8

Mechanics of Turning

Forehand Turns

Backhand Turns

Drills: Week 8

Land-based Drill 1: Forehand Turn

Land-based Drill 2: Backhand Turn

Water-based Drill: Forehand and Backhand

Progress Check-in

Week 8 Check-in Replay

Week 9 - Why so Serious

Why So Serious

Theory: Week 9 – Surf Psychology Module

Calming Breathwork

Energy Building Breathwork

Drills: Week 9

Land-based Drill: Releasing Tension

Water-based Drill: Releasing Tension

Week 10 - Finding control in being off balance

Finding Control in Being Off-balance

Theory: Week 10

Roundhouse Cutbacks

Drills: Week 10

Land-based Drill: Figure 8

Water-based Drill: Cutback

Week 11 - Amplify Your Speed & Power

Amplify Your Speed & Power

Theory: Week 11

Strike Range

Drills: Week 11

Land-based Drill: Figure 8’s Advanced

Water-based Drill: Figure 8’s

Week 12 - Joining the Dots

Joining The Dots

Drills: Week 12

Land-based Drill: Be the Coach

Water-based Drill: Be the Coach

Progress Check-in

Week 12 Check-in Replay

Review & What's Next

What’s Next & Continuing To Progress

About this training program

Program Trailer

Training Structure

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What surfers are saying

Surfers of all skill levels, age and board types getting better faster

Wayne Rabbit Bartholomew

I have seen the evolution of surf coaching from Learn to Surf to Elite Coaching. A true standout in this field is Clayton Nienaber. His understanding of the relationship between body movement, surfboard design and wave dynamics plus his ability to transfer this knowledge to students is most impressive. Clayton's approach to surf coaching is groundbreaking; the combination of surf/skate dynamics with the applied sports science of elite coaching is in my opinion a superior coaching technique. He makes it fun and the progression is measurable through subtle adjustments to technique and body movement and weight distribution and whatever personal magic dust he sprinkles onto the class.

Intermediate surfer gets stand up barrel

Raz

I'm 45 and started when I was 30, my goal was always to get barrelled. It was just one of those things I never thought was going to happen in my life and I just wanted it so badly. Getting a stand-up barrel was one of the high points of my life and none of it would have been possible without the coaching, thank you guys so much!

Travis Logie

My coaching experience with Clayton made a huge positive impact on my surfing! Clayton has a keen eye for flaws in technique and he corrected a bunch of mistakes I was making and I wasn’t even aware I was doing them. This led to having more fun free surfing, better results, and way fewer injuries

Christina Friedrich

Wow! This is the missing link in our surf universe! Not only is the presented content pure gold but the approach of openly sharing professional knowledge and uniquely wanting to create a world of better surfers is just next level!!! Thank you so much for your extremely open and generous approach. You're setting a new bar about how sharing works in the most unpretentious and professional way!

Gabe Cigotti

I've been surfing for almost 20 years and before starting the program, I thought I was surfing good. I would go fast, fast, fast on a wave and try to make a huge turn, pushing on the back foot and I thought it was good. But for some reason, I couldn't tell why when I see pictures or some footage of my surfing, I wouldn't like it. Since the program I learnt my stance was wrong and how to actually do turns and hold them longer, to throw more spray and I look more stylish now. Now people say to me, my surfing looks better, what have you been doing? Thanks to OMBE, Clayton and the crew.

Steve Theunissen

I’m really enjoying getting through the program so far. So thanks a lot. It’s great and really well put together.

Bob

As a 60+ year old trying to re-become a surfer, this training program has been fantastic! It has not only taught me about (finally) understanding the body positions that the best surfers use, but its also about the various types of land training that I can now work on to get better when I’m not in the water. If you want to get better, and if you want an integrated coaching program to teach you and inspire you, I can’t recommend this enough.

Simon Ashford

I am actually a back-foot surfer and it's causing all of my issues. I'd do a lot that does nothing and Clay would get me to do almost nothing and it just clicked and came together. It really is less is more. I feel like I need to go and sit on a mountain and meditate around everything and download it, it's been huge!

James Baik

I just completed my first week of the new 12-week program! I am an intermediate surfer and already I feel like I am re-learning the basics/fundamentals (S-Shaped Learning Curve ftw!). Clay, Ant, and the team do a fantastic job of explaining concepts - I particularly find it helpful when they act it out together. I also have found the OMBE community to be extremely welcoming and engaging. Keep up the good work and stay stoked!!

John Hagen

As a beginning surfer, the OMBE Surf training program has really helped me understand what I need to do at my level to improve my surfing. The OMBE program teaches proper surfing technique and I think this focus separates the OMBE surf training program from the rest.

See ALL REVIEWS

Frequently Asked Questions

What is included in the OMBE Programs Membership?

Everything - and all memberships come with a free trial.

- Access to all of our training programs with a variety of training methods and programs to suit different skill levels and styles of surfing.
- Instant access to all training programs
- Programs for every goal, issue and skill level
- Stream 700+ lessons across 25+ programs
- New content every month
- Monthly surf coaching webinars
- Submit your footage to the commnunity for coaching feedback
- Early access to trips and coaching events
- Watch on your computer, TV, phone or tablet
- Download the programs to your device for easy access anywhere
- Access to the community

What is the OMBE Surf Lab?

The OMBE Surf Lab is our flagship hub, where classic surf shop vibes meet high-performance surf coaching. It’s a physical space designed for surfers to train, learn, and connect, combining the community spirit of an old-school surf shop with the cutting-edge training of a modern performance center.
‍
This is where we experiment, test, and refine surfing techniques, equipment, and training methods to help surfers progress at all levels. Whether you’re working on your first wave or pushing advanced maneuvers, the Surf Lab provides in-person programs that build on our online platform, focusing on improving every aspect of your surfing.

How does the Free trial work?

You can start your free trial here.

This will allow you to try every single training program and see if the training is for you. You can cancel anytime and if you cancel before the end of the trial you won't be charged.

Can I cancel anytime?

You can cancel anytime and if you cancel before the end of the trial you won't be charged.

What training program is right for me or where should I start?

We recommend starting with either the Beginner Pathway or the Intermediate Pathway, based on what you want to achieve and where your surfing is. These are designed to help break bad habits and master your foundations so you can then tackle the rest of the training.

Otherwise you can explore the Manoeuvre Index or Fundamentals Series to work on what you want to.

Click here to explore the FULL Training Library.

How do I get access to the coaches and feedback?

Every month we hold live coaching webinars where prior to the event, you can submit questions and footage of your training and ask questions to the coaches.

During the event, the coaches will answer your questions and will select a few submissions to provide video analysis (we cannot do everyone, we try to select the common issues) , breaking down what you need to improve on.

All of these events are available on replay anytime.Between feedback events, you can post your footage or questions to the community.

Below all of the training videos you can also post comments and the coaches will get back to you.

What is OMBE and what does it stand for?

OMBE stands for Ocean, Mind, Body and Equipment.

It is an approach with a focus on syncing all four major aspects within your surfing. When all four are in sync, your surfing will improve and you will easily enter a flow state within the ocean.

Most surfers will focus on their equipment first and expect an immediate improvement in their surfing but there is an order to OMBE and a reason for it.

You first must pay attention to the ocean and what it is doing, then calm your mind, relax and remove tension, as well as understanding how to do the manoeuvres, then you give your body the chance to effectively do the manoeuvre and your focus is on removing tension in the body and doing it more effortlessly. The board will either amplify or mute your movements and then it is a case of right tool for the job.

How do I get in touch with OMBE?

For surfing and coaching questions:

‍The best way to connect with ombe is via the train.ombe.co app where our team and coaches monitor the chat feed daily.

For help and support questions:

📲 You can contact us via our contact form.
📧 Email us at help@ombe.co
💬 Live chat in the bottom right-hand corner.

What training program is right for me or where should I start?

How do I get access to the coaches and feedback?

Every month we hold live feedback webinars where prior to the event, you can submit the footage of your training and ask questions to the coaches.

During the event, the coaches will break down the submissions and provide video analysis, breaking down what you need to improve on.

All of these events are available on replay anytime.Between feedback events, you can post your footage or questions to the community.

Below all of the training videos you can also post comments and the coaches will get back to you.

Can I repeat the programs?

You can repeat all of the programs as many times as you like. They are designed with the idea that you will revisit them over time.

Can I go at my own pace?

Some of the programs are set in weekly structures. These are recommendations and do not need to be followed. You can slow down and go at your own pace, working on your weaknesses and moving on when you are ready.

Do I need any equipment to do the programs?

You do not need any equipment to start any of the programs. However, some of the training programs will utilise a bosu ball and/or surf skateboard.

How does the training work? What type of training is it?

The training is a combination of theory, drills (land & water-based), surf skating and surfing, as well as trigger words to build muscle memory, understanding how to find the feeling and how to overcome your fear.

This is a complete training methodlogy from how to interact with the ocean, calm your mind and develop deep knowledge, how to move your body and relax it and how to interact with and use your equipment.

What if I'm landlocked or only get to a beach every so often?

That is fine. all of the programs are created with that in mind. If a program includes water-based training, simply save it up until you have the chance to get to the beach.

There are communities around the globe within the platform and you'll find other members keen to meet up and do land-training together.

How does the land-based training work? Shouldn't I just surf more?

The land-based training is designed to break patterns and add in the repetitions. This is vital in building the muscle memory and neurological pathways to learn and develop skills. The idea is by simulating surfing on land, we can rapidly develop these systems. When we enter the surf, we can further build upon them and allow our bodies to follow the muscle memory we have been training.

Yes, surfing is great but the amount of training in a 2-hour surf is minimal compared to 30 minutes of land training.

How does the water-based training fit in?

After you have been developing the muscle memory on land, you will need to start converting the training to replicating it in the water. The best way to do this is to set on focus and work on one change in your surfing and not several. Simplify it and allow yourself to see an improvement in one area.

The next best thing to do is to let go, don't bring stress into the ocean. Focus on having fun and trying to automatically repeat the muscle memory. Tension is the enemy of good technique and style.

I have been surfing for years and years, how do I replace my bad habits?

One at a time. The programs will help identify the bad habits, replace them and introduce a vital part of your training: trigger words. These are pattern interrupters that help you associate movement with words. As you say a trigger word and connect it to a movement, you are teaching your brain and body to repeat a movement based on that word. As you enter the surf, repeat these trigger words and slowly correct the bad habits.

How much does the OMBE Programs cost?

Click here to see our pricing and sign up for a full OMBE program membership, which provides unlimited access to all of the training programs, videos, feedback sessions, community & new training as it launches.

How does the 30 Day money back guarantee work?

We believe so strongly in this program and it has helped thousands of surfers improve their surfing that we are happy to offer a 30 day money back guarantee for you to try it out.

This is a game changing program and we want you to feel like you can try it out without fear of it being a waste of money.

Try the program, use it, practise at home and if you don’t feel the program has provided you any value or isn’t helping you, simply contact us and we’ll sort it out. It’s that easy.

How do I cancel?

If you don’t want to continue, you can cancel your membership renewal through your profile on the platform. Follow the prompts to cancel on your dashboard page, and your membership will not renew. Please note that there aren’t refunds for partially unused membership periods.

If you have more questions, please contact us. We’re happy to help!

What is the OMBE Surf Lab?

Where is the OMBE Surf Lab located?

The OMBE Surf Lab is located on the Gold Coast, Australia. It’s our flagship facility where surfers can immerse themselves in tailored training, surf culture, and hands-on coaching.

📍1/6 Nuban St, Currumbin, 4223, Gold Coast, Australia

What services does the OMBE Surf Lab provide?

At the Surf Lab, we offer a variety of tailored services to help surfers at every level progress:
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‍Surf Skate Program: Train in our custom-built OMBE Skate Bowl using the 4 Lines Method, designed to simulate surf movements on land.
‍Surf Sessions: Two-hour beach trips with filmed footage and personalized feedback to refine your technique.
‍Mobility Classes: Focused on surf-specific movements, flexibility, and bodyweight exercises to enhance your performance in the water.
‍Workshops & Retreats: Multi-day retreats and workshops that dive into surf progression, mindset, and fitness.
‍Comprehensive Surf Coaching: In and out of the water, building on the OMBE online platform to guide your surfing journey.

All services are delivered at our flagship OMBE Surf Lab by our expert coaches.

🌐 Book in here

What’s unique about the Surf Skate Program?

Come train at OMBE Surf Lab in the world’s first custom-built surf skate bowl! After 5 years of designing, testing, and perfecting our bowl, we’ve created a program that revolutionizes out-of-water surf training. The results and customer feedback speak for themselves.

Our OMBE Surf Skate Carver Bowl offers the most realistic surf simulation available. We’ve refined our methods to help surfers master movements and practice surfing techniques without needing the ocean.

Using the OMBE 4 Lines Method, we target your specific surf challenges—whether it’s improving style, refining technique, or focusing on turns and body positioning. Get the reps you need to elevate your surfing.

Do you offer coach training?

Yes, the OMBE Surf Lab is also where we coach the coaches. We run workshops and retreats to train surf instructors, ensuring they’re equipped to teach using the OMBE 4 Lines Method.

What can I expect from the mobility and movement classes?

Our classes are designed to enhance your physical mobility through a blend of strength training, flexibility exercises, and innovative methods. These classes are suitable for all fitness levels and will introduce you to new skills that challenge how you move and train.

Do I need to be super fit to join the mobility and movement classes?

No, our classes are tailored to accommodate all fitness levels. Whether you are just starting out or looking to enhance your physical capabilities, you will find our classes beneficial.

What types of exercises are included in the movement classes?

The classes include a variety of exercises such as bodyweight movements, use of bands and light weights, flow ropes for rotational training, breath work, and more. These exercises are designed to improve your overall physical health and teach you how to move and train more effectively.

Can I just show up for a class or session?

At OMBE, all classes and sessions require prior booking. We do not offer a 'drop-in' option to ensure personalized attention and optimal scheduling. Please book your spot in advance through our website at ombe.co/surflab or contact us on Instagram or Facebook to schedule your session.

Can I join if I’m a beginner?

Absolutely! Whether you’re catching your first wave or refining advanced skills, the OMBE Surf Lab caters to all levels. Our expert coaches provide personalized training that meets you where you are and helps you reach your next goal.

Can I skate on my own at the OMBE Surf Lab?

Currently, we do not offer the option for individuals to skate privately without a coach. Our skate sessions are part of a structured program designed to provide quality coaching and safety for all participants. If you’re interested in participating, please book a session with us as instructed above.

What skill levels are your retreats designed for?

OMBE retreats cater to a variety of skill levels, from beginner to advanced surfers based on the four lines of surfing. To find your level, check out this video: OMBE Four Lines Method. Each retreat is tailored to specific groups, so whether you’re just starting out or looking to fine-tune advanced techniques, there’s a retreat for you. Check the specific retreat details for the recommended skill level.

What is typically included in the retreat package?

Our all-inclusive retreats generally include:
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• Daily surf coaching and in-water sessions
• Video analysis for personalized feedback
• Movement and surf skate training
• Surf-specific mindset and fitness coaching
• Accommodations at a boutique or luxury resort
• Daily meals (in most retreats)
• Transportation to and from surf spots

Please refer to the specific retreat for exact details as some inclusions may vary.

How many people will be in each retreat?

To ensure personalized coaching and a high-quality experience, we limit our retreats to small groups, typically between 6-12 participants. This allows for plenty of one-on-one attention from coaches.

What locations do you offer retreats in?

OMBE hosts retreats in stunning locations, including:

• OMBE Surf Lab @ Gold Coast, Australia
• The Mentawais, Indonesia
• Malibu Popoyo, Nicaragua
• Siargao, Philippines
• The Maldives
• Cabo
• Wave pools globally

Each location offers a unique experience, from the world-class breaks of the Gold Coast to perfect waves in the Maldives and Mentawais.

Check our website for more details on each destination and availability.

What should I bring to the retreat?

While each retreat has specific recommendations, generally you should bring:

• Surfboards suited to your level
• A wetsuit (depending on location and season)
• Towels and sun protection
• Comfortable clothing for surf and land-based training
• Personal items such as a reusable water bottle, snacks, and any dietary supplements

How do I get to the retreat location?

Transportation details vary by location. Some retreats include airport transfers and transportation to surf spots, while others may require you to arrange your own travel. Please check the specific retreat details for transportation information.

Can I come alone or do I need to book with a group?

OMBE retreats are perfect for solo travelers and small groups. Whether you’re traveling alone or with friends, you’ll be welcomed into a supportive and fun community of surfers.

Can I come alone or do I need to book with a group?

OMBE retreats are perfect for solo travelers and small groups. Whether you’re traveling alone or with friends, you’ll be welcomed into a supportive and fun community of surfers.

What’s the cancellation policy?

Cancellation policies vary by retreat. Generally, cancellations can be made up to 30 days before the retreat, and late cancellations may require full payment. We strongly recommend purchasing travel insurance for any unforeseen changes.

Do you offer travel insurance?

We do not offer travel insurance, but we highly recommend purchasing “Cancel for Any Reason” travel insurance to protect your investment and provide peace of mind.

What will I learn during the retreat?

Each retreat is designed to improve your surfing skills, focusing on wave reading, positioning, technique refinement, and mindset coaching. You’ll also receive video analysis, in-water feedback, and land-based training to build strength, flexibility, and balance.

Do you offer travel insurance?

We do not offer travel insurance, but we highly recommend purchasing “Cancel for Any Reason” travel insurance to protect your investment and provide peace of mind.

What’s a typical day like during the retreat?

A typical day includes morning surf sessions, video analysis, land-based training, and downtime to relax or explore. Each day is structured to give you plenty of time in the water while allowing for rest and reflection.

Is there a recommended fitness level?

While our retreats cater to different skill levels, it’s important to be in good physical condition as surfing can be demanding. If you’re unsure, feel free to reach out to us, and we’ll help you determine if the retreat is the right fit for your current fitness level.

Adventures with Thermal Travel

While not coaching retreats, we highly recommend these unique local-guided surf trips hosted by our travel partner, Thermal. Mention OMBE for a discount!Some options include:
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• Matt Lindsay’s Cabo
• Maryam Gardoum’s Taghazout
• Alan Burke’s Barbados
• Eddie Salazar’s Galapagos
• Tereva David’s Tahiti
• The Freedom of La Libertad
• Allan Landgren’s Dominican Republic
• Pablo Narvaez’s Oaxaca

Watch these adventures here