BASE BLOCK
SURFIT
THE BASE BLOCK
A simple, structured starting point for surfers wanting to build strength, movement quality and training consistency.
The Base Block is a progressive 4-week training program designed for everyday surfers, developing groms or anyone looking to get started with surf-specific training.
Unlike complicated gym programs or random workouts, the Base Block focuses on building strong foundations through simple, effective movement patterns that support your surfing both in and out of the water.
This program is ideal for: • Beginner to intermediate surfers • Groms starting strength training • Surfers returning to training • Everyday surfers wanting more structure
Over 4 weeks, you’ll develop: • Full-body strength fundamentals • Core control and stability • Mobility and movement quality • Surf-specific conditioning • Coordination and athletic movement • Training confidence and consistency
The sessions are designed to be clear, easy to follow and achievable with minimal equipment — making it perfect for surfers balancing training, work, school and time in the water.
Built by Ryan Bailey — Surf Operations Manager at URBNSURF Sydney, former elite sport Strength & Conditioning coach and Level 2 Surf Coach — SURFIT combines high-performance training principles with real-world surfing demands.
Price in USD: ~ $50 AUS
A1
Inchworm
2 x 5
A2
Cossack Squat - Body Weight
2 x 10
B1
Plank - Elbows
2 x 30
B2
Bird Dog - Kneeling
2 x 12
B3
Broad Jump
2 x 4
C1
Push Up - Tempo
3 x 10
C2
RDL Single Leg - Body Weight
3 x 16
D1
Pull Up - Jumping
3 x 8
D2
Single Leg Squat - Elevated
3 x 12
E1
Speed Squat
2 x 15
E2
Deadbug - Body Weight
2 x 20
A1
Foam Roll - T.Spine
1 x 120
A2
Foam Roll - P.Hip
1 x 120
Hip / Spine Mob #1
B
Perform 3 Rounds of the following mobility exercises (click video for exercise reference and point os performance for each). - Cat / Cow - 60sec - Hip 90/90 Push Up - 60sec - Elbow Instep - 30sec each side Use our Timer: Select Timer -> Custom Intervals and plug in: 9 Rounds x 1min (no rest).
C1
Goanna Crawl
3 x 10
C2
Bear Crawl
3 x 20
D1
Mountain Climber
3 x 12
D2
Glute Bridge - Elevated Single Leg
3 x 12
D3
Side Plank
3 x 40
E1
Childs Pose
2 x 60
E2
Lunge and Reach Stretch
2 x 90
A1
4 Point Reach Through
2 x 12
A2
Squat Pulse
2 x 8
B1
Push Up - Superman
3 x 8
B2
Single Leg Box Squat
3 x 16
B3
Copenhagen - Short
3 x 40
Conditioning
C
SURFIT 30-30 #1
Click the videos and familiarise yourself with the following exercises: Ice Skaters Kick Sit Bear Crawl - Lateral Set timer for 30 on / 30 off and complete 2 efforts of each exercise Rest 2min then complete another round Using our Timer: Select Timer -> Custom Intervals and plug in: 6 Rounds x 30s Work / 30s Rest
A
Lunge and Reach Stretch
2 x 120
B
Lying Pigeon Stretch
2 x 120
C
Seated Hamstring / Lat Stretch
2 x 120
D
Pancake
3 x 60
Ryan Bailey
15+ Years Coaching Elite Athletes Masters Degree in Strength and Conditioning ASCA Level 2 Strength and Conditioning Coach Surfing Australia Progressive Surf Coach
Join the Surfing Base Block today and develop the strength, mobility, and confidence you need to surf better, surf longer, and stay injury-free.
Get BASE BLOCK
Steve Cox
Life Long Surfer
Verified Athlete"SURFIT Base Block - gave me direction and understanding of when and how to use certain exercises to help my surfing. Training with structure gave me the confidence to go out and do what I love to do, be ready for surf trips and not burn out after back-to-back days in the water."
