SURFIT CAPACITY BLOCK
SURFIT
The SURFIT Capacity Block is designed for** surfers who are ready to train with intent and structure. **
This 4 week program delivers 2 x dense strength and conditioning session per week + 1 x mobility session with built in progression to support real surf performance.
Created for Surfers with gym access, the Capacity Block targets foundational strength while tapping into both aerobic and anaerobic systems, ensuring you’re stronger, fitter, and more resilient in and out of the water.
Price: USD $27 (~AUD $40)
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
Get SURFIT CAPACITY BLOCK
