This is the Netflix of Surf Fitness & Performance

WORKOUTS

If you're stronger, more powerful, more durable, and can move your body dynamically without fear or limitation, you can apply that ability to your surfing. Ask yourself, is your training benefiting your surfing?

Exercise Tutorials

Are you doing that exercise right? Are you at risk of hurting yourself? Get rid of the guesswork. An exercise is only as good as it's performed. You're a surfer, you need to train dynamically, and that requires functional movements.

Performance Webinars

100+ Hours of Video Training to keep you healthy and active. Monthly training with up-to-date techniques. Focused exercises for each body part to improve your surfing technique.

Flexibility & Mobility

If you're not moving well, you're not surfing well. It's simple. Improve how you move, so you can improve your surfing. Stretching, yoga, foam rollers, massage, what's it all mean?

Nutrition & Recipes

Are you fuelling your body and your surfing optimally? Fuel Your Life. It's that simple. You know you need to eat well, so these are the steps to doing that, and eating some epic food. As age, wear, and tear sets in, you need to buffer that with nutrition.

Monthly Updates

We are constantly updating the ocean sports performance program with new training, workouts, webinars and so much more. Tune in each month to watch the new training and learn new techniques.

LEARN
TRAIN

GETTING STARTED

Walkthrough
8:15

RAD STUFF TO LEARN

Surf Analysis - Bottom Turn
16:11
The Perfect Surf Stance
18:10
Slater Pop-Up Analysis
17:30
Paddling Theory 101
23:44
Backside Barrel Tips
Posture and Positioning
19:54
STRESS RELIEF
12:18
BODYWEIGHT WORKOUT
17:54
FUNDAMENTALS OF SURF FITNESS
15:32
SPINAL ALIGNMENT & CORE CONTROL
4:53
HOW TO MAINTAIN HEALTHY JOINTS
20:12
SLEEP
YOU NEED MORE SLEEP
25:38
DESK WORKER RECOVERY
RESTORE YOUR BODY
21:19
Surf Trip Preparation
Get Prepped for Your Trip!
32:25

FLEXIBILITY, STRETCHING, & TISSUE RELEASE

Tennis Ball
Self Myofascial Release
25:40
HOW TO FOAM ROLL
Self Myofascial Release
16:34
Post Surf Stretch Routine
18:10
Joint Circles
13:34
Morning Stretch Routine
16:38
Anterior Shoulder Release
Anterior Shoulder
6:45
Posterior Shoulder Release
Posterior Shoulder
8:51

FOLLOW ALONG STRETCH ROUTINES

POP UP FOLLOW ALONG 1
37:40
Compression - 45min Follow Along
43:51
Theragun
10:43
Post Surf Chill Sesh - Neck & Shoulders
26:37
Post Surf Stretch
22 min
FULL PRE-SURF WARMUP OR PRE-TRAINING
4:52
CARS Full Body Quick Routine
16:49
CARS Full Body Routine
Controlled Articular Rotations
23:30
Neck Massage
Theracane
12:55
NETFLIX & CHILL
STRETCH ROUTINE: FULL BODY MOBILITY AND TISSUE RELEASE
12:55
FULL BODY MORNING STRETCH ROUTINE
FOLLOW ALONG
18:07
SPINE LOVE
FULL ROUTINE TO RESTORE AND IMPROVE SPINAL MOVEMENT
12:22
FULL STRETCHING & MOBILITY
FOLLOW ALONG ROUTINE
12:40
STRETCHING ROUTINES
FOLLOW ALONG, CHILL, LEARN, MOVE WELL. MORNING ROUTINE
15:54
FULL BODY STRETCH ROUTINE
20 MINUTES
22:52
GREAT PRE-SURF ROUTINE
WARMUP: MOBILIZE THE SPINE, SHOULDERS, HIPS... MOVE!
11:29
IMPROVE YOUR SQUAT
WORK ON YOUR RESTRICTIONS
17:51
SIT TOO MUCH?
UN-GLUE YOUR HIPS & LOW BACK... IT'LL FEEL GOOD
15:35
WORLD'S GREATEST STRETCH
THE SPIDERMAN MOVE BETTER, SURF BETTER
11:00
FULL BODY ROTATION
GREAT FOR STIFF LOW BACKS, HIP PAIN, AND SHOULDER PAIN
9:40
NECK & SHOULDER STRETCHING
BETTER PADDLING, A FLUID UPPER BODY, & PAIN FREE PADDLING
7:28
ROTATIONAL MOBILITY
MOVE BETTER FROM HEAD TO TOE NECK, SPINE, SHOULDERS, HIPS
10:37

BREATH JOURNEY

Breath Meditation
14:45
CO2 APNEA TABLES
WONKA TABLES
9:40
The Breath Hold Journey
12:18
142 BREATH HOLD PROTOCOL
10:14
BREATH RAMP UP LECTURE
11:45
Wim Hof Better
Breath Journey
7:44
Breath Rate & Paddling
16:37

BREATH FUNDAMENTALS

Breath Fundamentals
30:54
Breath Application & Exercise
26:00
Breath Exercises & Drills
17:48

FOUNDATION TRAINING

Foundation Training Fundamentals
28:57
Foundation Training Follow Along
22:26

SURF SKATE BASICS

Importance of Rear Arm
4:11
How To Bottom Turn
9:07
Kill the Surf Skate Wiggle
19:27
Vertical Skating
7:49
SurfSkate Basics
Basic
7:04

SQUAT PATTERNS

SQUAT TUTORIAL
5:21
LOWER BODY
JOINT ASSESSMENT
3:37

BEND PATTERNS

DEADLIFT TECHNIQUE TUTORIAL
TECHNIQUE TUTORIAL
6:21
KETTLEBELL
SWING
4:54

PUSH PATTERNS

PUSHUP
3:18
CRAWLING
3:35
TURKISH GET-UP
7:51

PULL PATTERNS

CHINUPS & PULLUPS
3:38
RING ROWS
2:21
ACTIVE & PASSIVE HANGING
SHOULDER MOBILITY
3:23
COBRA W & Y
POSTURE & SHOULDER HEALTH
1:47
COBRA VARIATIONS
2:51
SCAPULAR SETTING
2 ARM & SINGLE ARM: CAN BE GREAT SHOULDER "REHAB"
2:23

CORE / TWIST

CORE WEBINAR
Exercises And Training
22:22
SPINAL ALIGNMENT & CORE CONTROL
4:53
PALOFF PRESS & CABLE CHOPS
6:21
DEAD BUGS
2:23

LUNGE / SINGLE LEG PATTERNS

SINGLE LEG TRAINING
8:07

JOINT SPECIFIC STRETCH PROTOCOLS

THE HIP JOINT
PROTOCOLS & MOBILITY
15:27
SHOULDER JOINT
PROTOCOLS & MOBILIZATIONS
9:35
THORACIC SPINE
PROTOCOLS & MOBILISATION
5:34
ANKLE JOINT
PROTOCOLS & MOBILISATIONS
3:39

NUTRITION

Nutrition Intro
Get Started
2:47
Nutrition: Getting Started
9:41
Nutrition
Lesson 1
29:00
Nutrition
Lesson 2
37:24
Nutrition
Lesson 3
51:03

FUNDAMENTAL RECIPES

ORANGE JUICE RECOVERY DRINK
Fundamental Recipes
0:45
Bad Ass Chicken Drumsticks
Fundamental Recipes
0:44
Broth Froth
Fundamental Recipes
33:51
Simple Beef & Veg
Fundamental Recipes
0:48

PHASE 1

PHASE 1
Intro
00:01 min
Full Training
21:30 min
Skill Work & Mobility
10:20 min
Full Training
22:00 min
Skill Work & Mobility
10:20 min
Full Training
22:00 min

Full Training
28:20 min
Skill Work & Mobility
10:50 min
Full Training
28:20 min
Skill Work & Mobility
10:50 min
Full Training
28:20 min

Full Training
29:50 min
Skill Work & Mobility
11:50 min
Full Training
29:50 min
Skill Work & Mobility
11:50 min
Full Training
29:50 min

PHASE 2

Phase 2
Intro
00:01 min
Full Training
20:20 min
Skill Work & Mobility
11:20 min
Full Training
20:20 min
Skill Work & Mobility
11:20 min
Full Training
20:20 min

Full Training
25:10 min
Skill Work & Mobility
11:40 min
Full Training
24:40 min
Skill Work & Mobility
11:40 min
Full Training
24:40 min

Full Training
25:20 min
Skill Work & Mobility
11:50 min
Full Training
25:20 min
Skill Work & Mobility
12:20 min
Full Training
25:20 min

Do You Value Your Surfing?

Do you see how your health, your fitness, and your surfing are all related?
A few months of this program will change how you approach your surfing... for the rest of your life.

GET ACCESS TO ALL ACADEMY PROGRAMS

~~US$10.99~~US$3.83

per week

GET STARTED TODAY

Join The Club

For less than the price of a coffee per week, you get access to training that builds athleticism for surfing. More confidence, better paddling, improved flexibility, and more waves!

~~US$41.99~~

US$37

~~US$10.49~~ US$9.25

~~US$527.99~~

US$184

~~US$10.99~~ US$3.83

Get Started Now

Secure payment

Discount Ends Soon

days

hours

minutes

seconds

Hear It From The Members...

"I'm always looking for ways to stay in shape and keep me in the water, and Cris' programming and coaching has been the best investment in my health to date. Aside from being in great shape, I've also come to view my fitness and diet in a very pragmatic and straightforward way."

Brett

Member

"Thanks for your workouts, I have been using the workouts for 3 months and getting great results. Just returned from 2 weeks in Indo, and had a, amazing time picking up loads of waves thanks to the workouts which have really helped me to improve my surfing."

Thomas

Member

"This is an amazing program for surfers. I've been surfing for 20 years and getting more desperate to keep up with the younger guys as i am in my 40s. Before cris' program I used to think the more weights you did at the gym the quicker you became but is was the opposite. My surfing began to go backwards especially after gaining 5 kilos of solid muscle. I was more slower, stiffer and heavier on the board which meant bigger wipeouts and crappy surf sessions. After doing cris' program I became a faster more confident surfer especially on days when it was a bit bigger. If you want a program that improves your wave count , prevents you from injury and confidence in big swell this is the one. Cheers cris for improving my life and surfing gregory from goldie."

Gregory

Member

Anyway, your program works! I always considered myself to be in decent shape but these programs humbled me. I now feel in more all-around shape. In the water, I haven't had the issues like I did previously. Because I am stronger and have more endurance physically, I only think about my surfing. It's nice to know that I have a proven routine to be better in the water. I used my shortboard a couple of times and had a great time! I'm not struggling to continue my sessions. I'm having fun in the water. Again, it's very reassuring to have these programs at my disposal. I'm very happy that I reached out to you and thankful for your time. As you can see, I can't say enough about it.

Jim

Member

Become Stronger, Faster & Healthier

Never again will your surfing be limited by your body. Become stronger, more flexible, more robust, and learn the techniques to improving "surfing athleticism".

Smart training, high quality nutrition, technique understanding, a mobile body, and time in the water. That's the process, and this program gives you ALL those things (minus the ocean time).

Designed For New & Advanced Surfers

This is a program designed to teach you the tools to take control of your body, your surfing, and your health... because they're all intertwined!

Learn new stretches, flexibility techniques, workouts and even recipes to keep your body at optimal performance. Transform your body and your surfing.

Access Your Training
Wherever You Are 24/7

Get off the grid! Download the videos and access all the content while Offline!

Have a Question About The Program?

The Knowledge, The Workouts, & The Stretch Routines Specific for Humans that Surf

Here are some of our most common questions asked.

CAN I ACCESS THE TRAINING FROM MY PHONE?

Yes. Any up to date smart phones will be able to log onto the site, view videos, and view the pdf images of programs. As long as you have internet connection, you can easily follow along in the gym, home, or park… wherever you’re training.

WHAT EQUIPMENT WILL I NEED TO FOR THIS PROGRAM?

The workouts are designed with minimal equipment, but you will need some pieces. Remember, you’re an athlete, and a surfer, so you need to train dynamically and functionally. This requires a bit of equipment. At minimum, you’ll want a stability ball, olympic rings or suspension trainer, a few bands of varying resistance, and some dumbbells, kettlebells, or barbells with plates.

The amount of weight needed varies on your abilities, but some “weights” are needed. Consider the forces your body is producing and absorbing when surfing, especially with the lower body. You need to train your body to withstand those forces, and function optimally. If you have access to a gym, awesome. If not, no worries. A small investment in this equipment will build you a home gym that you can use for the rest of your life, and do some absolutely dynamic training.

I'M OUT OF SHAPE AND HAVEN'T WORKED OUT IN YEARS, WILL OSP ACTUALLY HELP ME?

No problem. These training programs are designed to restore your ability to move athletically, help undo chronic tensions, develop functional strength, and carryover to your water time. There are both Advanced and Beginner programs each month, so no matter your starting point, there is a level perfect for you. These programs are designed to teach you to be self sufficient, so just follow the steps laid out, and enjoy the training. Move like a grom again.

IS THERE CORE TRAINING IN THE WORKOUTS?

Core Strength” is an integral part of athletic development. You’re a surfer, human, and athlete, so you need a strong and stable core. Yes, you will absolutely build a solid core, a solid foundation, but do it in a manner that relates to you being a surfer. Gone are the days of crunches. Rotational core strength, chopping patterns, back endurance, hip strength, and then getting more dynamic with speed and power development… this is the core training you’ll find in the program.

WILL THE WORKOUTS HELP YOUR POP UP?

When your Pop Up fails, your surfing fails. Hip mobility, core strength, lower body flexibility, these are just a few of the things that will need to be worked on to restore your pop up, and they’re all found in here.

I'M HAVING SHOULDER PAINS, WILL IT HELP?

The plight of the modern surfer! Most of us surfers over the age of 30 will have, or have had some shoulder issues. Training programs, Flexibility Routines, and Joint Health Tissue Release protocols will help to restore optimally moving joints (shoulders). The key is for you to put in the effort and be consistent. Nearly every training program has shoulder “prehab” specific exercises, as well as monthly stretching protocols addressing the areas of the body that will help you regain full shoulder function.

CAN I LOSE WEIGHT?

How much weight do you want to lose? Are you willing to put in the effort? Positive changes in nutrition, combined with consistency, and beneficial movement is the key to weight loss. No radical purges. No starvation diets. You will lose weight on this program if you’ve got some gut to burn off, and put on some lean muscle. No muscle won’t make you surf slow, because you’ll be training for function, speed, and power. But there are no magic pills. The program contains hours of Nutritional Education, as well as state of the art training programs. Beneficial change and weight loss will come with you making adjustments where needed, sticking to the program, and shifting your eating habits if needed. That excess body fat is doing nothing good for your health or surfing.

WILL THIS PROGRAM IMPROVE MY PADDLING?

A common question, and the answer lies in nearly every single one of the monthly training programs. Better paddling is a combination of mobility, healthy joints, and mobile spine and shoulder, endurance, technique, and strength / power. These things are built in a day! Through combinations of Stretching & Flexibility videos, specific shoulder health training, and energy system development, the program will make you paddle like a grommet!

CRIS MILLS

Founder of Surf Strength Coach

My primary goal is to help surfers / athletes / humans, improve their potential. Increased ability through exercise, nutrition, and the foundations of athleticism. The field of health & fitness has got a lot of non-sense, misguided information, and claim exaggeration.

I provide surfers with relevant, efficient, and applicable information to improve themselves, and their surfing. If you know your health and your surfing are intertwined, than I can absolutely help you get to the next level, and stay in the ocean.

Do You Value Your Surfing?

Do you see how your health, your fitness, and your surfing are all related?
A few months of this program will change how you approach your surfing... for the rest of your life.

GET ACCESS TO ALL ACADEMY PROGRAMS

~~US$10.99~~US$3.83

per week

GET STARTED TODAY

GET ACCESS TO

The Most Comprehensive Surfing Training Programs Ever Created

You’re good to go.

As soon as you get the programs you’ll realise how tremendous of a resource this truly is, and how you won’t need any other surf training programs. You can, and will, refer back to these programs for years to come. As long as you’re surfing you will be using these programs, I guarantee it.

This will change how you train and how you move your body. Ultimately it will help you with your surfing.

100% Satisfaction Guaranteed or Your Money Back in 7 days

Here’s the deal:

Our programs are proven to deliver results, but your effort, dedication, and consistency are key. We fully back our programs, app, and products with customer success stories and time-tested methods. Our Surf Athlete Academy offers a 7-Day Refund Guarantee—cancel or refund anytime (minus a small fee). The potential of your fitness and surfing is in your hands! What can your fitness and surfing become!?

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Surf Training Foundations Surf Training Programs

Smart Training. Better Surfing.

Ocean Sports Academy

Learn The Tools To Take Control Of Your Body, Your Surfing, And Your Health

Master The Art of Surfing With A Library Of Easy-to-Learn Tips

This is the Netflix of Surf Fitness & Performance

Here's WhatYou Get!

Workouts, Paddle Training, Enhanced Posture, Improve Flexibility, Joint Durability, and Surf Fitness

PHASE 1

PHASE 2

Do You Value Your Surfing?

GET ACCESS TO ALL ACADEMY PROGRAMS

Join The Club

For less than the price of a coffee per week, you get access to training that builds athleticism for surfing. More confidence, better paddling, improved flexibility, and more waves!

Hear It From The Members...

This is the process to become a better surfer, by building a better, stronger, & healthier body. It's all about more fun in the ocean, and longevity in the surf.

Become Stronger, Faster & Healthier

Designed For New & Advanced Surfers

Open your phone, pick a workout, and train knowing it directly benefits your surfing.

Get Immediate Access to an Entire Library of Surf Training Workouts and Stretch Routines... Designed Specifically for Surfers

Access Your TrainingWherever You Are 24/7

Get off the grid! Download the videos and access all the content while Offline!

Have a Question About The Program?

The Knowledge, The Workouts, & The Stretch Routines Specific for Humans that Surf

Here are some of our most common questions asked.

CRIS MILLS

Founder of Surf Strength Coach

Do You Value Your Surfing?

GET ACCESS TO ALL ACADEMY PROGRAMS

GET ACCESS TO

The Most Comprehensive Surfing Training Programs Ever Created

These are the tools that guide your workouts, track your progress, and remove the guesswork from your workouts. Have confidence knowing you are doing the best possible workout..

100% Satisfaction Guaranteed or Your Money Back in 7 days

Here’s the deal:

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HELPFUL STUFF

Here's What
You Get!

Open your phone,
pick a workout,
and train knowing it directly
benefits your surfing.

Access Your Training
Wherever You Are 24/7