Transform Your Surfing with Proven Training Programs.
"Experience Game-changing Results In The Ocean With Our Targeted Surf Training"
“It’s seriously changed my surfing.”
Progress Your Surfing with Enhanced Fitness & Technique
Take control of Your Surfing and Fitness
Tested and Proven Surf-Specific Training Programs with a clear path Towards Improved Performance.
Truly Learn how to Train, Stretch and Move.
Get The Most out of Your Training with Detailed Exercise Tutorials.
Everything You Need for Enhanced Flexibility, Mobility and Fluid Movement Routines.
Put Your Surfing & Fitness on track with our Surf-Fit Performance Library.
50,000+
Stoked Surfers
500,000+
Workouts Done
1,000+
Positive Reviews
1,000+
Hours of Training
Training & Fitness to Support Your Surfing
Surf Athlete gives you the tools to prepare, train, and recover like a pro athlete, transforming yourself in the process. Accessible anywhere and anytime.
Join Surf Athlete PRO now
Become a better surfer by learning from the best in the business.
7 Day Money Back Guarantee: If Surf Athlete Pro isn’t for you,
we’ll refund in full within the first 7 days starting from date of purchase!
we’ll refund in full within the first 7 days starting from date of purchase!
🚀 Become a better Surfer for less than $1 Per Day:
Why spend $1000s on gyms or trainers that may not fit your needs? For <$1 a day, access our fitness app's extensive workout library, adaptable to any fitness level or goal. It's a smart investment for your personal fitness journey.
Why spend $1000s on gyms or trainers that may not fit your needs? For <$1 a day, access our fitness app's extensive workout library, adaptable to any fitness level or goal. It's a smart investment for your personal fitness journey.
7 Day Money Back Guarantee:
If Surf Athlete Pro isn't for you, we’ll refund in full within your first seven days!
SURF SPECIFIC
TRAINING PROGRAMS
Fuel the Stoke, Enhance Your Fitness and Progress Your Surfing 🔥
Fitness
Coming soon
Technique
Coming soon
Mobility
Breath
The Surf Athlete App Has Been Pumping
Over 50k surfers have implemented, learned, and benefitted from the Surf Athlete App.
1154 Reviews
THE JOURNEY
TO BETTER SURFING
My mission is to help you improve your body so you can improve your surfing.
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Improve Your Paddling
Improve your surf paddling by improving the movement of the upper body to create inertia and movement of your body and board on the waters’ surface.
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The Perfect Pop Up
Fix your Surf Pop Up. The ability to move fluidly and easily from a paddling position to an athletic stance surf position.
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Skill & Technique
Fundamental surf skills to dial in your technique, and break through barriers for non-stop progress and a higher level of performance.
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Mobility & Strength
Surfing athleticism includes dynamic exercises, stretches, and movements to enhance strength, mobility, eliminate restrictions, and promote fluid motion.
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Mindset
Get your head in the game! Elevate your surfing performance with the right mindset, mental toughness, and motivation to tackle any challenge.
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Breath Training
Breath training practice enhances endurance, recovery, and calmness during breath-hold situations, fostering improved performance and resilience.
ABOUT
CRIS MILLS
A full on froth-head
I’ve dedicated my life to helping people with their health, performance, vitality, and ultimately their surfing. Health and Surfing are intimately interwoven.
My primary intention is to help you improve upon yourself, so that you may not only surf more, but also become more injury resistant to the rigors of surfing and life, and learn how to actively look after yourself.
JOIN THE
SURF STRENGTH COACH
COMMUNITY
A forum for those going through the journey of Surf Training. Ideal to exchange ideas and offer insights into skills, performance, movement, and general surfing thoughts and interests.
Frequently Asked Questions
Who is Cris Mills?
Cris is a full on frother, surf coach, massage therapist, performance coach, trainer, and Chek Practitioner. That’s a lot of titles that basically mean he has incredible insight into the human body and how it relates to surfing, and surfing better!
His professional background pulls from highly integrative approaches to health, rehab, and performance training. This has helped him to see the body, and more importantly, a surfers’ body, from a holistic and interconnected manner, whether that be nutritional, chemical, or mechanical.
His professional background pulls from highly integrative approaches to health, rehab, and performance training. This has helped him to see the body, and more importantly, a surfers’ body, from a holistic and interconnected manner, whether that be nutritional, chemical, or mechanical.
Do I need any previous experience?
No matter if you’ve trained in the gym for the last decade, or never lifted a weight before, the Surf Athlete App programs are designed to help YOU improve your movement, confidence, and fitness, so you feel better in the water.
I’m an experienced surfer. Will this be useful?
Experienced surfers are in it for the long haul. If your body can’t move, you can’t surf. If you have any interest in surfing longevity you NEED to prioritise your health and fitness. The Surf Athlete App programs will give you the tools to support your surfing via improved fitness.
What is the format of the programs?
Programs in the app vary in duration and training based on the individual program. Some programs are 6 weeks, some are theory based, while others are 12 week follow along training schedules. All programs are delivered via the Surf Athlete App in an easily structured, and simple to follow format. You’ll be stoked on the training and the results.
How much time do I need to take the programs?
Some of the programs require 6, 8 or 12 weeks to finish. But you can work at your own pace, follow whichever of the programs are of interest to you, and mix and match your training based on your goals and surfing desires.
Do I need any equipment to complete the programs?
A few of the programs require some basic training equipment, while other programs require a surf skateboard, and in some programs you only need your body.
Here’s a list of equipment recommendations and the associated programs.
• Surf Athlete Training
• Perfect Pop Up
• Stretches for Surfers
This link also provides additional information.
Here’s a list of equipment recommendations and the associated programs.
• Surf Athlete Training
• Perfect Pop Up
• Stretches for Surfers
This link also provides additional information.
Why Is Equipment Required?
There are basic equipment requirements for some training programs, but with these basic tools, you'll be able to train effectively for years to come.
To train efficiently in the movement patterns that carry over to surfing, applied resistance is required. Take paddling, for example, it's a pulling movement, so various forms of pulling need to be trained to develop endurance and durability.
A set of Olympic Rings, elastic resistance bands, or some light kettlebells will allow for a vast array of pulling exercises to ramp up your paddling endurance.
Much of the Rotational Core work requires either an Exercise Ball or Resistance Bands. Developing strength and power for the lower body requires the addition of resistance so a Kettlebell becomes quite beneficial.
Training with weights or resistance won't make you into a meathead or overly bulky. What it will do is help you to develop a stronger and more capable body.
If you don't have all the equipment right away, no worries. For nearly all exercises there are alternative movement options if you don't have that particular piece of equipment.
To train efficiently in the movement patterns that carry over to surfing, applied resistance is required. Take paddling, for example, it's a pulling movement, so various forms of pulling need to be trained to develop endurance and durability.
A set of Olympic Rings, elastic resistance bands, or some light kettlebells will allow for a vast array of pulling exercises to ramp up your paddling endurance.
Much of the Rotational Core work requires either an Exercise Ball or Resistance Bands. Developing strength and power for the lower body requires the addition of resistance so a Kettlebell becomes quite beneficial.
Training with weights or resistance won't make you into a meathead or overly bulky. What it will do is help you to develop a stronger and more capable body.
If you don't have all the equipment right away, no worries. For nearly all exercises there are alternative movement options if you don't have that particular piece of equipment.
Can beginners do the program?
Yes! Absolutely!
Beginner surfers will benefit greatly from the technique programs as well as the training. The last thing you want when trying to learn to surf is a body limiting your time in the water!
For those just beginning to train and diving into fitness, no worries! All programs are easily structured, teach you all the details of exercises, and give you exercise progressions or regressions. There is also an amazing community forum to post any questions or considerations you have about any aspects of training and the app.
Beginner surfers will benefit greatly from the technique programs as well as the training. The last thing you want when trying to learn to surf is a body limiting your time in the water!
For those just beginning to train and diving into fitness, no worries! All programs are easily structured, teach you all the details of exercises, and give you exercise progressions or regressions. There is also an amazing community forum to post any questions or considerations you have about any aspects of training and the app.
How is the program delivered to me?
This is a digital program you will access via the Surf Athlete App, which can be downloaded in any app store. It is intended to be used via the app on your mobile device, our web-app which you can access on your desktop or laptop, or accessed on your iPad. You'll register for the Surf Athlete App, given login information, and you can access your program whenever you want, wherever you want.
Do you offer closed captions or subtitles?
This course comes with carefully proofread subtitles for anyone who can’t hear the audio.
If English isn’t your first language, no problemo! We are currently offer the app's content in Spanish, Portuguese and French
If English isn’t your first language, no problemo! We are currently offer the app's content in Spanish, Portuguese and French
How to Download the Program?
There will be a download button for each video or workout that looks like an arrow pointing downwards.
Click that and the workout, or video, downloads to the "Downloads" section in the app, or web app.
To access the downloaded videos, please go to ''Profile'', then click ''Offline''. All of your downloaded videos are stored there. Deleting is easy as sliding it from right to left on your screen, which will bring up the trash bin option.
A physical file is not downloaded to your computer or phone. The download is stored within the app.
Keep in mind that if you download an entire program, that is large amount of files and data. We generally recommend that people download individual workouts, rather than entire programs at one time.
Remember, you will always have access to the programs as long as your membership is active. Think about it like Netflix, once you stop paying, you lose access.
Click that and the workout, or video, downloads to the "Downloads" section in the app, or web app.
To access the downloaded videos, please go to ''Profile'', then click ''Offline''. All of your downloaded videos are stored there. Deleting is easy as sliding it from right to left on your screen, which will bring up the trash bin option.
A physical file is not downloaded to your computer or phone. The download is stored within the app.
Keep in mind that if you download an entire program, that is large amount of files and data. We generally recommend that people download individual workouts, rather than entire programs at one time.
Remember, you will always have access to the programs as long as your membership is active. Think about it like Netflix, once you stop paying, you lose access.
How does the money-back guarantee work?
These programs are amazing and deliver results. Yet those results rely on YOU putting in the effort, dedication, and consistency.
We have absolute confidence in our programs, our app, and our products, as we stand behind the countless customer results, and our time tested methods.
Our Surf Athlete PRO subscription comes with a 7 Day Refund Guarantee, and at any time you can cancel, or refund your money. We are more than happy and completely willing to stand behind our guarantee and our programs, we simply leave it in your hands to apply the effort. What can your fitness and surfing become!?
We have absolute confidence in our programs, our app, and our products, as we stand behind the countless customer results, and our time tested methods.
Our Surf Athlete PRO subscription comes with a 7 Day Refund Guarantee, and at any time you can cancel, or refund your money. We are more than happy and completely willing to stand behind our guarantee and our programs, we simply leave it in your hands to apply the effort. What can your fitness and surfing become!?
Is it safe to pay by credit card online?
We use advanced encryption and security to protect your payment information. Your private data is never shared with anyone. We can’t even see your credit card details ourselves.
In case you don’t like paying by credit card online, you can also pay with your PayPal account.
In case you don’t like paying by credit card online, you can also pay with your PayPal account.
Zachary G. –
Cris you're a legend!
Your surf strength products are the best thing that happen to me in 2020. I believe I have purchased every one product you offer. I’m healthier, more flexible, and surf better than I ever have. Because of that, 2020 wasn’t all that bad for me… basically because of your online programs. If you are ever is San Diego reach out and we can grab a surf.
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Read MoreFred K. (verified owner) –
Great communicator, and well thought out instructions! Absolute first class
I have a NASM certification but my flexibility is limited and I realized that during my first surf lesson and immediately bought a few of your products. They really work. I have been doing some new things I learned in terms of flexibility and dude you are a rockstar! I can’t begin to compliment you enough and I wish we were neighbors, you are my kind of guy. So yes, I am in, all the way. Thank you for creating a system that is bringing joy to my life.
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Read MoreHenry M. –
I can't thank Cris enough
I have had lower back problems for years and can get quite stiff through the hips with limited movement and yes a lot of pain at night after work (concreting). Since starting the program I have had a huge transformation through this area, the stiffness has greatly reduced my range of movement has increased and I feel like a grommet again. I can’t thank Cris enough.
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Read MorePeter W. (verified owner) –
An awesome workout program!
I´m generally not one for reviewing solely out of pure laziness, but I am delighted to make an exception for such a fantastic product. This program is the best investment I have made for my surfing – by far.
I am an intermediate surfer not spending nearly as much time in the water as I would like. I’ve perfected my paddling but maintained an awful technique on the wave face. This program has unlocked a path to progression in a way endless YouTubing just won’t. After a vast amount of ‘aha’ moments, I have a clear trajectory for taking my surfing to the next level. Excellent work. Just TAKE MY MONEY!
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Read MoreSam M. (verified owner) –
A note to say how much and why your program is meaning so much to me.
I’m 58 years old tomorrow. 1 year ago I was just about to finish up a 6 month surf trip with my youngest son and just honestly realised that the one thing in my life that had always been pure joy – surfing!
Then COVID, locked down on return to France, no surf, and remote working – ouch! But your program gave a way out. OK so I couldn’t surf, but I can get my old bones working like never before. I’m not ready to give up on my short board damn it!.
I got stuck into the 12 week program and then couldn’t give it up. From an older perspective the results are actually amplified – and I’ve stayed seriously fit all my life. But the mix of workouts + muscle and joint care have really made a difference.
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Read MoreCamron C. –
You helped me get better at surfing!
Excellence & full dedication to craft is rare to find in this world and you exemplify it and that has helped me get better at and enjoy surfing much more than I had previously to being made aware of Surf Strength coach last year . I look forward to taking and retaking all of them and continuing on with fitness and nutrition provided through your formats. Thank you again and keep up the great work !
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Read MoreKa’iulani B. (verified owner) –
Can’t go without your app!
I’m a lifeguard on Oahu and an avid stand up boogie/surfer, all of your videos and knowledge has changed the game tremendously. I love sharing all your videos with my coworkers (normally they too cool for yoga or stretching but when they see and hear you, it’s a different package entirely 😆) right on for using your knowledge to help people like me with the long game, longevity!
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Read MoreSam M. (verified owner) –
GAME CHANGER!
Not only has SSC changed my present – it is changing my future too, as I prepare for much longer surfing and getting back to the most enjoyable thing I have ever done.
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Read MoreThomas G. –
Great stuff
Your programs have begun to have a positive impact. While I haven’t transitioned any of it to the water just yet, the joint mobility and strength guidance is positively affecting my life generally – improving my joint health and mobility, improving my posture when I play guitar, improving my agility and strength in jits, hell just helping me sit, stand, and breathe better.
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Read MoreBen C. (verified owner) –
Thank you Cris
Cris you should know that because of your work and communicative skills you are part of a group of people who have transformed my life over the last 5 years… big time bro! Much gratitude I can’t believe I’ve only been surfing for 5 months!! We have so many years ahead.
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Read MoreCaroline R. (verified owner) –
Absolutely brilliant!
I absolutely love this program! I teach yoga / SUP yoga and have been a Personal Trainer for years but have needed a bit of a focus for my own training for a while and this has hit the spot perfectly! I windsurf, surf and sup surf and I love the fact that there’s not the usual guilt-tripping about missing sessions being a sign of poor committment, as we all know on-water time is the really important thing so we’re all going to miss workouts sometimes when the conditions are good! I also love that the goal is just one of each workout a week plus cardio / recovery, I’ve actually in the past been so ruined from training my on-water time has suffered not been enhanced which is crazy. I’ve been loving the stretches and dynamic flow, and I’ve been doing this most days. Despite teaching yoga I actually teach and do more watersports so am constantly tight and sore and don’t do enough for myself on a daily basis other than get on the water, this has motivated me to get back to some proper self-care too. I’ve learned some stretches which are now all time faves and can’t wait to work though all the programmes – the 6 week pop up next, then Cardboard surfer! There is so much content, and as a Personal Trainer some of the off the cuff comments are the ones that impress me the most and prove Cris knows his shit and makes me feel happy trusting my training plan to him (I actually rarely follow a programme in full because of this, usually adding my own elements or skipping certain things, so this is actually quite a big deal for me). I also have a major knee restriction due to a long-standing injury (apparently need it replaced) while this is not directly relevant everything in the programme is what I need to be doing and addressing. The fact the focus is on improving surfing really helps me want to do this more than just another fitness programme, as they tend to be pretty bland and formula one way or another, this is in a different league on so many counts. Can highly recommend!
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Read MoreJonathan J. –
Great program for all levels
Perfect programs for any level of Surfer. if you’re willing to put in the work on the land, it will pay huge dividends in the water!
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