New

BASE BLOCK 2.0

SURFIT

Coach

Ryan Bailey

You’ve completed the BASE program. Now it’s time to level it up with BASE 2.0

This 4-week program progresses your strength, mobility and conditioning for surf performance.

A program for the everyday surfer, up and coming grom or someone just looking to get started with their training.

Build on your training foundation over 4 weeks with or without gym access. Simple, clear and structured training to complement your surfing.

Price in USD: ~ $40 AUS

$30

Get BASE BLOCK 2.0

Structured Programming

Following a clear progressive program ensures week on week improvement

Exercise Prescription

Our user friendly app provides video and performance tips for every exercise

Features

Programming 4 days per week

Access to 4 sessions per week giving you the perfect balance of strength, conditioning, mobility and flexibility.

Exercise Video Guidance

Instructional videos to give you a reference point for each exercise

Detailed, expert instruction

Ability to message your coach with any questions

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Dumbbells or Kettlebells // Minibands // Powerbands

Sample Week

Week 1 of 4-week program

Sunday

Base 2.0 Strong Wk1

4 Point Reach Through

2 x 12

Monster Walk

2 x 10

Bear Crawl - Forward / Reverse

2 x 15

Bird Dog - Floating

2 x 12

Countermovement Jump - Single Leg Catch

2 x 6

Goblet Squat - Kettlebell

4 x 12

Push Up - Weighted

4 x 10

Side Plank - Row

3 x 20

Lateral Lunge - Step

3 x 12

Horizontal Row - Feet Elvated

3 x 12

Mountain Climber

6 x 20

Tuesday

Base 2.0 HIIT Wk1

Yoga Push Up

2 x 6

Squat Pulse

2 x 8

Single Arm DB Press - 1/2 Kneeling

3 x 12

Single Leg Squat - Elevated

3 x 16

Plank Row - Kettlebell

3 x 20

Conditioning

SURFIT 30-30 #1

Click the videos and familiarise yourself with the following exercises: Kick Sit Medball Rotation Swing - Kettlebell 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

Thursday

Base 2.0 Flow N Go Wk1

Foam Roll - P.Hip

1 x 120

Foam Roll - T.Spine

1 x 120

Hip / Spine Mob #2

Perform 3 Rounds of the following mobility exercises (click video for exercise reference and point os performance for each). - Hip 90/90 Push Up - 60 sec - Elbow Instep - 30 sec each side - Glute Bridge Reach - 60 Sec Use our Timer: Select Timer -> Custom Intervals and plug in: 9 Rounds x 1min (no rest).

Goanna Crawl

3 x 10

Bear Crawl - Lateral

3 x 20

T-Push Up

3 x 12

B-Stance RDL - Kettlebell

3 x 16

High Plank Row - Powerband

3 x 20

Childs Pose

2 x 60

Seated Hamstring / Lat Stretch

2 x 90

Friday

Stretch 2.0 #1

Lunge and Reach Stretch

2 x 120

Lying Pigeon Stretch

2 x 120

Pretzel Stretch

2 x 120

Pancake

3 x 60

Coach

More from SURFIT

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