HomeSurf Training ProgramsBodyweight Surf Athlete


"Grab Your 9 Weeks

5 (38 reviews)
987 Surfers
One-time payment. Life-time access


Surfing is Movement. 
The Better You Move,
The Better Your Surf.

Get Strong, Get Flexible, Move Better in the Surf
This program will improve your technique, in the comfort of your own home with no condescending eyes, you will improve your surfing and actually "feel" what good surfing is.
Move & Train like a Waterman
Workouts, Stretch Routines, & Breathwork…. Developed for Watermen and Waterwomen, & those Weekend Warriors that want to feel like a Waterman!
Move Fluidly, Train Powerfully, Stretch Efficiently
Peak Performance is mental, physical, and emotional. Build confidence and physical capacity.



Access Peak Physical Performance, Improved Confidence, & Energised Surfing without ever having to set foot in a gym!  Improved Surfing  and Longevity through Proven Training Methods.  Suitable for surfers of all fitness and skill levels, this program will deliver results you'll feel in the water, enhance longevity & durability, and get your Surf-Fit!



Enhanced Flexibility, Endless Endurance, Fluid Strength, Joint Health, & Breath Training


Beginner to Advanced


3-4 days per week 


NONE, Just a Desire to Improve!

Your health + performance = Your ability to surf. 

How does your body feel in the surf? Do you feel light, fluid, and fast? Are you able to surf as long as you want to? Or is your body the limiter? Do you struggle with your pop-ups…. Stiff hips!? Is your paddle endurance gone… have you become a flounder?!

Don’t LOSE Your Surfing!
Restore Your Health & Fitness


This is NOT bodybuilder style workouts. This is training that supports your surfing. The emphasis is on fluid movement, speed, balance, core strength, endurance and power. It’s movement training designed to make you more nimble, less prone to injury and vastly more confident in the water
Weeks of Training, Stretching, & Breathing
Surf Specific Exercises & Effective Workouts
Confidence & Feeling Surf-Fit



Step-by-Step Instructions
A simple follow-along process that breaks down every movement into easy to understand language so you get maximum benefit!


Time Efficient Training
Workouts that build you up, instead of beating you down. Throw hard effort at your surf-time…. Training time is focused on feeling and moving better!


Surf Specific Workouts
All of our workouts and exercises have been specifically designed by surfers, for surfers so you feel the results in the water.


Increased Confidence
Integrative Breath Training to build confidence, deal with anxiety, and improve breath-holds.


Total convenience
Train anywhere, anytime thanks to the Surf Athlete mobile app and a few clicks of a button. You're good to go!


Radical Results
Training routines that integrate with YOUR life. You're a surfer and your water time takes precedence. Workouts will mesh seamlessly into your weekly schedule, and amplify your life activities (surfing).
Catch More Waves. Have More Fun. Surf More Often.

Here’s what 
you get


Stretch routines to teach you the most effective movements that can also be done multiple times per week… not to mention they make you feel damn good. Breathwork is then seamlessly integrated into your workouts or stretching routines. This will help you tap into your nervous system in order to retain mental composure in stressful surf situations.
Hip Health & Mobility
Calming Breath Work
Spine Health & Stretch Routines
Hold-Down Breath Training
Joint Health Techniques


Full bodyweight workouts that can be done anywhere at any time. Covers everything from cardio to leg strength, rotational core power, paddling endurance and lower back durability. This training will prepare you for the three-dimensional motions required to move fluidly, remain pain free and surf better.
Flow Sequences for Moving Flexibility
Lower Body Training for Joint Health and Functional Strength.
Mobility Drills for Fluid Movement
Endurance Training for the Upper Body for those heavy paddle-outs.
Core Strength for quicker pop ups and Improved Low Back health. 
20-60 Minute Workouts for easy and quick convenience. 
Catch more waves. Surf better.

Access Your Training
Wherever You Are

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

Our fast, easy to use and secure app lets you access your account wherever you need it.

What It Takes

20-60 minutes per day,
and 2-4 training sessions per week.
That’s all it takes!
You WILL learn movements, stretches, & techniques
that should be implemented for the rest of your surfing life!

Frequently Asked Questions

Do I have access to the program forever?
Yes! Once you purchase the program you will get lifetime access and discounts on new programs.
Can beginners do the program?
Absolutely, there are alternative and progressive movements for each level.
How is the program delivered to me?
This is a digital program intended to be downloaded to your mobile device so you always have it with you during your workouts. Once you join the Surf Athlete Training Program, you will receive access to the entire program. Download everything and it’s yours forever.
Refund Policy
All purchases made on our website, or via the Surf Strength Coach app platform are NON-REFUNDABLE. We proudly stand by our work, programs, and training protocols, and you can readily view the numerous testimonials regarding our programs if you are unsure of the quality of our work. Due to the downloadable nature of our programs, and considerations of Intellectual Property, refunds will not be granted for any training programs or educational programs.

GET The Entire Program
Life-Time Access


Cris Mills

Performance Coach, Massage Therapist, CHEK Practitioner

My name is Cris Mills, I operate, and work with people that want to improve their health, movement, and performance, and it’s usually so they can surf better. On a daily basis I help people and surfers train from rehab to performance. I know what a surfer needs to do to keep themselves in the ocean, and have been spreading that information through my various work online.

Improving your surfing requires improving the foundations of movement and athleticism. Flexibility is a key part of that process. I wanted to give surfers an easy resource to improve their flexibility, help to eliminate pain, and simply move and feel better.

Surfing in pain sucks as well, and I’ve done it, and I’m sure most of you have as well. Surfers, athletes, people, we all need to work on body maintenance, and help keep ourselves out of pain. This program will help teach you how to do this.

I aim to change the way physical preparedness is dealt with for surfing, and combine everything I have learned, and continue to learn, to help improve surfers body so they can stay involved with the ocean.

Bodyweight Surf Athlete

(38 customer reviews)


Build Peak Physical Performance & Confidence. Improved Surfing through Effective Training without ever stepping foot in a gym.

Share your thoughts!

5 out of 5 stars

38 reviews

Let us know what you think...

What others are saying

  1. Sarah J.

    Sarah J. (verified owner)

    great program so far- very through

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  2. Richard K.

    Richard K. (verified owner)

    super knowledgeable , super informed great break down of movemts posture and Breath good fun

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  3. Tom M.

    Tom M. (verified owner)

    Keeps me fit between surf trips

    This program is a great way to keep in shape between surt trips. Chris breaks down the movements with simple to follow instructions. The workouts are fun and move quickly. You can do it just about anywhere. Give it a shot!

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  4. Peter W.

    Peter 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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  5. Pete G.

    Pete G. (verified owner)


    I just want to say thanks for the time and care you put into all the videos. I love the attention to detail.
    I am recovering from a knee injury (4 years ago:) and my body has never righted itself since. After only 2 weeks of the bodyweight course, I’m getting a deeper understanding of where the imbalances lie. In the short term, I’m already feeling stronger in the water.

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  6. Robert H.

    Robert H. (verified owner)

    Thanks for everything

    Just to let you know your videos/workouts have made a difference in my surfing. I guess you could say I’m a conscious incompitent and am making the transition to a shortboard now.

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  7. Ka’iulani B.

    Ka’iulani B. (verified owner)

    A total game changer!

    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 a different package entirely 😆) right on for using your knowledge to help people like me with the long game, longevity!

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  8. Inigo G.

    Inigo G. (verified owner)

    Stay safe mate.

    Cris, you are helping lots of people, starting by yours truly.
    I hope you give yourself credit for that every morning.

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  9. Dan S.

    Dan S. (verified owner)

    Loving it!

    Loving the programs really changed my lifestyle especially in this weird covid times. Thanks for the breathwork vid on you tube, mind blowing ive read Wim Hoff and am well on with O2 advantage, its like a parallel universe, i’m fifty and been fit and active since a teenager and didn’t think anything like it existed. I am totally nurding out on it.
    Please keep it going, loving it.

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  10. Ben C.

    Ben C. (verified owner)

    The app rocks

    The app rocks. It’s helping me more than any physical practice yet, and that is translating to many things in life.
    Thank you so much for creating this program and app, and for the generous discount!

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  11. Anthony D.

    Anthony D. (verified owner)

    Like it!

    I really like the breath work. It is definitely something I struggle with and at 51 have tended to avoid surfing past about 2-3 ft because I had a couple of bad experiences with wipe outs and being held under. Today I went for a surf and it was a good 2 – 3 ft (live on the Northern Beaches of Sydney) and wiped out and was held under. I could feel the panic rising, then the breath training kicked in. I focused on holding my breath and started counting and stopped fighting the wave. I popped out of the water at about 8 seconds (like I said small waves). The breath training is building my confidence to be able to surf conditions that I would have avoided. Don’t get me wrong I ain’t ever gonna be a big wave surfer, but I now have a way of feeling better about surfing slightly bigger waves. I now look forward to the 4 footers.

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  12. Aleksi A.

    Aleksi A. (verified owner)

    thank you and keep up the good work!

    Coach, you probably get tons of testimonials already, but quickly I want to say that your program is simply awesome. I have done now first 4 weeks of the program and I am already feeling big differences in my body. Earlier I have done crossfit, climbing, yoga etc, but none of these prepare body for the waves or paddling. Also the surfskate program has opened new ideas. I am 43 years old and have surfed only for 3 years but the plan is to keep surfing in my 60s, and with this stuff it is possible.

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  13. Ben C.

    Ben C. (verified owner)

    Awesome, Cris!

    Thanks Cris, awesome, 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 5 months!! We have so many years ahead.

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  14. Zachary G.

    Zachary G. (verified owner)

    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 if that, 2020 was 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. You’re a legend.

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