CAPACITY BLOCK
SURFIT
THE CAPACITY BLOCK
Built for surfers ready to train with more intent, intensity and structure.
The Capacity Block is a progressive 4-week surf performance program designed to improve strength, conditioning and repeat-effort work capacity for the demands of real surfing.
Unlike generic conditioning programs or random high-intensity workouts, the Capacity Block combines dense strength training, athletic movement and structured conditioning to help surfers build resilience, recover faster between efforts and maintain performance under fatigue.
This program is ideal for: • Intermediate to advanced surfers • Surfers with gym access • Athletes wanting more structure in their training • Surfers preparing for consistent swell periods • Surfers wanting improved strength + conditioning balance
Across 4 weeks, you’ll complete: • 2 dense strength + conditioning sessions per week • 1 mobility and recovery-focused session per week
The program targets both aerobic and anaerobic systems while continuing to develop foundational strength, movement quality and athletic capacity.
Expect sessions that challenge: • Full-body strength • Repeat-effort conditioning • Trunk control and stability • Movement efficiency • Work capacity under fatigue
The Capacity Block is designed to help surfers feel stronger, fitter and more durable both in and out of 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
Prep #2 - 40/20
A
Set Timer for 40 Sec on / 20 Sec off Complete 2 efforts of each exercise (Check video's for reference): 1. Elbow Instep 2. Plank -> Push Up 3. Hip Thrust - Single Leg (light DB if you have access) 4. Pull Apart X - Power Band Hit video to see examples and coaching points for each
B1
Bulgarian Split Squat - Dumbbell
4 x 12 @ 0, _ , _ , _ kg
B2
Broad Jump
4 x 4
B3
High Plank Row - Powerband
4 x 24
C1
Single Leg Box Squat
3 x 12
C2
Pull Up - Body Weight
6, 8, 10, 8, 6
C3
Lateral Lunge - Step
3 x 12
C4
Push Up - Superman
3 x 8
Conditioning
D
SURFIT 30-30 #2
Click the videos and familiarise yourself with the following exercises: Burpee Kick Sit Bear Crawl - Forward / Reverse 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
Prep
A
Prep #1 - 40/20
Set Timer for 40 Sec on / 20 Sec off Complete 2 efforts of each exercise (Check video's for reference): 1. 4 Point Reach Through 2. Bulgarian Split Squat isometric hold (pause mid rep and hold for 40sec) 3. Deadbug - Kettlebell 4. Ice Skaters Hit video to see examples and coaching points for each
B1
Front Squat
10, 8, 6, 6, 6 @ 44.09, _ , _ , _ , _ kg
B2
Countermovement Jump - Single Leg Catch
4 x 6
B3
Z-Press Alternate - Dumbbell
4 x 16
C1
RDL Single Leg - Dumbbell
16, 12, 12
C2
Gorilla Row Single Arm - Kettlebell
3 x 16
C3
Cossack Squat - Dumbell
3 x 12
C4
Half Get Up - Kettlebell
3 x 6
Conditioning
D
Aerobic Blast
Complete the following: Cardio machine x 1min Kettlebell Swings x 20 reps Kicksits x 20 reps Rest 1min Complete 2-3 Rounds
A1
Foam Roll - A.Hip
1 x 120
A2
Foam Roll - P.Hip
1 x 120
A3
Foam Roll - T.Spine
1 x 60
B1
Inchworm
3 x 45
B2
Yoga Push Up
3 x 45
B3
Cat Cow
3 x 45
B4
4 Point Reach Through
3 x 90
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
The SURFIT Capacity Block sets you up with the strength, capacity, and structure needed to make every session count
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