WANT TO RADICALLY IMPROVE YOUR SURFING?

"Become Stronger, More Durable & Flexible for Your Next Surf Session with the #1 Online Surf Training Program"

Monthly Subscription. Cancel anytime.

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.

Training For Every Level
Beginner & Advanced Workouts
Tons of Content
100+ Hours of Video Training to keep you healthy and active.
Constant Updates
Monthly Updates With New Training and Tips.
Workouts
Focused exercises for each body part to improve your surfing technique.
Recipes & Nutrition Training
Are you fueling your body and your surfing optimally?
Webinars
Monthly training with up-to-date techniques.

Choose Your Membership

See the difference between the training, performance and premium package below.
There are NO Contractual Obligations. 
You can stop your Membership at any time.

START 7-DAY TRIAL FOR $7
US$ 18 .99
Training Essentials: billed monthly
Access to All Beginner & Advanced Training - New Programs Each Month.
Performance-Access Flexibility: Monthly Released Flexibility & Mobility Training
 
 
 
 
 
 
 
 
 
Performance Package Membership
US$ 34 .99
Billed Monthly
Access to All Beginner & Advanced Workouts - New Programs Each Month.
Performance-Access Nutrition: Monthly Released Food & Nutrition Training
Performance-Access Flexibility: Monthly Released Flexibility & Mobility Training
Webinars - Covering topics from Breathing, to Training, to Nutrition, to Surf Technique
It's Your Body & Your Surfing. The Highest Quality Training for less than a bottle of booze. Can you put a value on your surfing?
 
 
 
 
 
 
Premium Athlete Membership
US$ 87 .99
Billed Monthly
Access to All Beginner & Advanced Workouts - New Programs Each Month.
Access to Premium Member Training Programs - Extra Training Programs
Exercise Tutorials: Beginner & Advanced (Premium Only)
Full-Access Nutrition: Monthly Released Food & Nutrition Training
Full-Access Flexibility: Monthly Released Flexibility & Mobility Training
*NEW* Fix Your PopUp Program (Premium ONLY)
*NEW* Surf Trip Prep Endurance Program (Premium ONLY)
*NEW* Breath Training & Hold Down Prep (Premium ONLY)
*NEW* Paddle Power Training (Premium ONLY)
Monthly Webinars - Covering topics from Breathing, to Training, to Nutrition, to Surf Technique
Recipes - Because food is rad! You should know how to cook.

* 7-day trial gives you full access to all the Workout plans in the  
Training Essentials package.

Trial the OSP Site!

7 days. 7 dollars. Full Surf Workout Access to the Training Essentials

SURF TRIP PREPARATION
WALKTHROUGH

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.

What's Included?

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
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?
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
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.

Hear It From OSP Members...

Have a Question About The Program?

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 OSP 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 OSP program.
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 OSP program will make you paddle like a grommet!
Will OSP 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 OSP. Premium members get immediate access to a full Fix Your Pop Up program which takes you through assessment of your limitations, fixes, and training. If you restore your pop up, you’ll restore your surfing.
I'm having shoulder pains, will OSP help?
The plight of the modern surfer! Most of us surfers over the age of 30 will have, or have had some shoulder issues. OSP’s 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 OSP 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.
What's the difference between premium and Performance?
Both Performance and Premium members have full access to new Monthly Training Programs (and previous months), Nutrition Webinars, Stretch Protocols, and Webinars covering topics from training, breath work, core training and more. Either route will give you immense benefit in terms of your training, your surfing, and your understanding.

What sets apart the Premium membership is that you get far more information, depth, more workouts, more detailed approaches to flexibility, more webinars, and access to specific programs. You get more goodness! For example, Premium members get immediate access to my Fix Your Pop Up program. This video series along is worth $95, covering assessment of your limitations, pop up technique, and several months of training protocols to ultimately diagnose and fix your popup. Another program is the Surf Trip Prep program. Last week I just dropped a new Breath Training webinar to the Premium members as well. It’s more content, more depth, and more knowledge.   

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.