SURFIT Crew

SURFIT

Coach

Ryan Bailey

THE GYM PROGRAM, BUILT FOR SURFERS.

Stop guessing in the gym or copying the latest exercise you see on Instagram.

SURFIT CREW gives surfers two progressive strength and performance sessions every week - designed to make you stronger, more athletic and durable without training taking over your life or getting in the way of good waves.

2 sessions/week. New blocks every month.

US$35/month — approximately A$50

$35 / mo

Start My 7-Day Free Trial

GET THE MOST OUT OF THE GYM

Train twice. Surf whenever the waves are good. Get stronger over time.

SURFING MAKES YOU BETTER AT SURFING

Crew develops the physical qualities that allow you to surf harder, longer and more consistently.

MONTHLY TRAINING BLOCKS

Programming progresses through structured monthly blocks rather than a collection of random workouts.

Features

Coach Support

Questions? Drop them into the chat and get guidance when needed.

Programming 2 days per week

2 x SURFIT Strength and Performance sessions per week

Exercise Video Guidance

Videos to make your life easier and perform exercises correctly

Committed Teammates

Train with the crew - share workouts, surf highlights and session notes with the crew.

Delivered through TrainHeroic

Structured training tracked via the app to keep you progressing.

Equipment

Required

Gym Access

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Wednesday

SURFIT OFFSITE | ATHLETIC — WEEK 1

Cossack Squat - Body Weight

2 x 10

Monster Walk

2 x 16

Plank to Push Up

2 x 10

Counter Movement Box Jump

2 x 4

Med Ball Rotation

2 x 8

Back Squat

4 x 6

Bench Press Single Arm - Dumbbell

3 x 16

Incline Row

3 x 12

Bulgarian Split Squat - Dumbbell

3 x 16

Side Plank - Row

3 x 16

Bird Dog - Floating

3 x 16

SURFIT AMRAP #2

Set timer for 6min and complete as many rounds as possible of: Burpee x 10 Ice Skaters x 10 each side Enter completed rounds

Friday

SURFIT GROUP | FORCE + ROTATION — WEEK 2

Yoga Push Up

2 x 40

Pallof Press - Band

2 x 40

Goanna Crawl

2 x 40

Lateral Hop and Stick

2 x 6

Star Plank

2 x 60

Reverse Lunge - Barbell

4 x 12

Pull Up - Body Weight

3 x 6-8

Dynamic Chop - Horizontal

3 x 16

RDL - Dumbbell

4 x 6-8

Press 1/2 Kneeling Single Arm - Dumbbell

8, 8, 6, 6

Copenhagen - Short

3 x 40

Conditioning

SURFIT AMRAP #1

Set timer for 6min and complete as many rounds as possible of: Mountain Climber x 40 reps Speed Squat x 20 reps Kick Sit x 10 Reps each side Enter completed rounds

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

TRY SURFIT CREW FREE FOR 7 DAYS

JOIN THE CREW Train with purpose. Surf more. Make every wave count.

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FAQs

How many sessions do I complete each week?

SURFIT CREW includes 2 x 60-minute sessions per week. The aim is to give you enough quality training to make progress without taking over your week or interfering with your surfing.

Do I need access to a gym?

Yes. Gym access is required for SURFIT CREW. The program uses standard strength and conditioning equipment so we can progressively develop strength, power and athletic qualities.

Is this the same programming as the SURFIT group class?

Yes. SURFIT CREW gives you access to the programming used in our SURFIT group training environment, allowing you to complete the sessions independently wherever you train.

How often does the program change?

Training is delivered in monthly blocks. Each block provides progression and structure while giving you enough time to become familiar with the exercises and improve across the month.

What happens if I miss a session?

No stress. The program is designed around two sessions per week, but surfing, work and family will sometimes take priority. Simply continue with the next session when you can. Consistency over time matters more than having a perfect week.

What level of surfer is CREW for?

You don't need to be an elite surfer. CREW is suitable for recreational through to experienced surfers who want a more structured approach to their physical preparation.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

SURFIT Crew