New

VOLUME BLOCK

SURFIT

Coach

Ryan Bailey

Looking to build lean muscle and surf-specific conditioning?>

The Volume Block is a progressive 4-week gym-based training program designed for surfers wanting to feel stronger, more explosive and more durable in the water.

Unlike generic gym programs or bodybuilding splits, the Volume Block is built specifically around the physical demands of surfing — combining higher-volume strength work, athletic movement, rotational trunk training to improve the qualities that actually transfer to performance in the surf.

This program is ideal for: • Everyday surfers wanting more structure in the gym • Intermediate to advanced surfers • Athletes wanting to build muscle without sacrificing movement

Each session is designed to help improve: • Paddling strength and endurance • Lower body force production • Trunk control and rotation • Athletic movement quality

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

$32

Get VOLUME BLOCK

Periodised Program

Building lean muscle isn’t about randomly training hard — it’s about applying the right amount of training stress consistently over time.

Exercise Prescription

Follow along via our app for video and performance tips on every exercise

Transfer to Surf Performance

Every program is designed with surfing performance front of mind.

Features

Programming 3 days per week

Lock into 3 dense gym sessions per week!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

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

Equipment

Required

Recreational Gym Access

Sample Week

Week 1 of 4-week program

Sunday

Lower Body Volume + Trunk (ISO)

Volume Prep 40/20

Set Timer for 40 Sec on / 20 Sec off Complete 2 efforts of each exercise (Check video's for reference): 1. Elbow Instep 2. Glute Bridge Reach 3. Monster Walk Hit video to see examples and coaching points for each

Split Squat - Dumbbell

4 x 16

Pallof Press - Bands

4 x 10

B-Stance RDL - Kettlebell

4 x 16

High Plank Row - Powerband

4 x 20

Hip Thrust - Single Leg Dumbbell

4 x 20 @ _ , _ , MAX, MAX kg

Side Plank - Row

4 x 20

Horizontal Row - Feet Elvated

12, 12, MAX, MAX

Tuesday

Upper Body Volume + Rotation

Volume Prep #2 - 40/20

Set Timer for 40 Sec on / 20 Sec off Complete 2 efforts of each exercise (Check video's for reference): 1. T-Push Up 2. T-Y-W Raise 3. Half Get up - KB Hit video to see examples and coaching points for each

Pull Up - Body Weight

4 x 8

Pull Through - Kettlebell

4 x 20

1/2 Kneeling Press Single Arm - DB

4 x 16

Low to High Chop - Weight Plate

4 x 16

Bent Over Row - DB

4 x 20

Torsonator Rotation

4 x 16

Push Up - Weighted

4 x 10

Thursday

Athletic Volume

Volume Prep #3 - 40/20

Set Timer for 40 Sec on / 20 Sec off Complete 2 efforts of each exercise (Check video's for reference): 1. Goanna Crawl 2. Bird Dog - Floating 3. Lateral Lunge - Step Hit video to see examples and coaching points for each

Back Squat

4 x 10

Powerband Lateral Hops

4 x 12

Bench Press Incline - DB

4 x 20

Torsonator Push Press - Split Stance

4 x 12

Single Leg Squat - Elevated

4 x 16

Counter Movement Box Jump

4 x 6