HomeSurf Training ProgramsBodyweight Surf Athlete


"Grab Your 9 Weeks

5 (31 reviews)
934 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

(31 customer reviews)


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

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5 out of 5 stars

31 reviews

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What others are saying

  1. Sarah J.

    Sarah J. (verified owner)

    great program so far- very through

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  2. Clem P.

    Clem P. (verified owner)

    The Bodyweight program is awesome

    The Bodyweight program is awesome. Really! I learn so much. 
    Even if, at my level, it’s really challenging. In fact, I’ve never do strength training before. So even week one of phase one is pretty intense for me, lol. And I spent quite a bit of time in the water lately (all sports combined), so I haven’t gone further yet.
    But, I’m aware that it’s a process, so I follow my rhythm and I am pretty confident for the rest. So, when I can, I do the training every two days (two days in a row is too intense).
    And it also allowed me to see my flexibility limitation (I’m really stiff), like in the quadruped to bear mouvement for example. So that at the same time I try to apply as much as possible the stretches for surfers program. 
    So yeah, pretty challenging from the outset, but I already see some progress. I noticed an improvement in my supports and “their precision” even in other sports like windsurfing. I think exercises like isometric squat, lateral lunge, or deep lunge isometric have something to do with it. 

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  3. Ted P.

    Ted P. (verified owner)

    you are helping people like me.

    Hey Cris, just wanted to say thank you. Your encouragement in one of your videos seems to have been the motivation that got me to be serious about losing weight and I have lost 20 lbs (215 to 195). Turns out EVERYTHING (with the possible exception of duck diving) in surfing is easier with less weight: paddling, generating speed, popping up…. Thanks man. I am on my way down to a surf camp in Costa Rica in a couple of weeks in a much better way than I was a few months ago. Keep doing what you are doing …. you are helping people like me.

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  4. Fred K.

    Fred K. (verified owner)

    Great communicator, first class instruction

    Hi Cris, 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 work. Your email speaks to me. I am just really getting into the programs. I have been doing some new things I learned in terms of flexibility and dude you are a rockstar. Great communicator, first class instruction. Well thought out. 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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  5. D K.

    D K. (verified owner)

    great videos!!

    The Program has been a fantastic way to get a ton of reps while out of the water. Very organized, very well communicated. Thank you!

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  6. Ana M.

    Ana M.

    a great program

    Cris is a legend!

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  7. Paulo Mendes M.

    Paulo Mendes M. (verified owner)

    The program has been awesome!!

    A bit of background:
    I am a 48-year-old surfing father of two keen grommets (11 and 9).
    Always been fit- have done ironmans, ultra marathons, etc.
    But the last year I started getting pains and twinges in my legs, and couldn’t run much.
    I had always done traditional stretches- straightforward and backward stuff.

    Since getting and following your program, the improvement in all physical aspects of my life has been amazing. Heaps of twisting and functional stretching and movement have been the key!

    I have zero pains or twinges in my body, I spring out of bed in the morning, and my surfing is still sharp.

    I did eight hours in the wave pool over three days, did five hours surfing last weekend, and am chasing waves every opportunity.

    I love your App and program. It’s super easy to use, workouts aren’t too long. Easy to follow, and the demo videos are great.

    So thank you, Cris! Keep up the great work you are doing. I wish you every success with it, and will continue to follow your programs. All the best mate!

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  8. Glenn C.

    Glenn C. (verified owner)

    The best program!

    I have a long history of training and racing at an elite level and through that have always sort to look after myself. I am now in my late 40s. I have surfed all my life. After retiring from my sport I have become increasingly passionate about surfing   
    I am really enjoying the program. I am almost 6 weeks in and I can feel the range of movement coming back in places I never knew I had lost it. 
    I have tried many different things to mostly help with improving my surfing and your program has been the best. 

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  9. Matthew C.

    Matthew C. (verified owner)

    Keep doing what you are doing!

    Thank you for everything you are putting out.  Been surfing for 20 years and absolutely sucked.  Last year (pre-pandemic) I decided to get my shit together and really focus on it, so I bought your program.  I’ve always been a runner and weightlifter but that never translated well into the water.  After a solid year of doing your program and getting out in the water every chance, I could get I’ve improved significantly so thank you!
    Also, I was watching when you were taking questions and answering them, and something you said really stuck with me.  Someone asked what to do to get over the “fear” of dropping in on bigger waves and you said something along the lines of “You just need to keep taking a pounding until you get used to it.”  So I paddled out into surf that was a little above my abilities that I normally wouldn’t (about 6 feet) and totally got worked for about 2 hours.  Didn’t catch a damn thing.  But got way more comfortable with being uncomfortable.  Between that and the breathing exercises, I noticed the other day that my mentality had switched from “Please don’t eat shit” to “Paddle paddle paddle I’m going to catch this”.
    Anyway, keep doing what you’re doing. It is a dope program!

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  10. Phillip C.

    Phillip C. (verified owner)

    game changer

    Cris Mills surf athlete app has been a game changer for me.

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  11. Jason B.

    Jason B. (verified owner)

    This is sick!

    Dude, your programs are sick. Here’s quick story;
    College athlete, 20 years later still lifting and running, good general shape. Stiff, immobile.

    Moved to Hawaii years ago and wanted to teach him to surf while I learned. Quickly realized P90x type lifting wasn’t gonna work.

    Bought two of programs and do them at the same time. I do the Surf athlete one and the new bodyweight. I combined them. So I do the two lifting days from the athlete and the three workout ones from the body weight one. Also do plenty cardio and stretching.

    Dude, I’m more flexible than I have been in decades. And my second-grade son and I are surfing together at beautiful Hanalei Bay. Couldn’t have done this without you, brother. Y’all ever visit Kauai, shave ice on me.

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  12. Bernardo R.

    Bernardo R. (verified owner)

    The most comprehensive program!

    I am an experienced surfer and an avid searcher for surfing tutorials to upgrade my style and technique.
    The Surf Strength Coach is by far the most complete, detailed, and comprehensive program I have ever come across. I bought several programs including the Surf Skate, the Perfect Pop Up, Surf Athlete, and the Body Weight Training. I’ve been training constantly I can say that I and my buddies have already noticed a big improvement in my surfing. I feel more loose, more fit, more aware, and more confident than ever. I highly recommend the programs. They are effective l and worth the price you pay. Differently than many other bullshit coaching programs I unfortunately acquired before I knew Surf Strength Coach.

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  13. Toby M.

    Toby M. (verified owner)

    Only good things to say about the program!

    In J bay on a 3 day strike mission from Cape Town. Been scoring some sweet waves at supers. The peanut tennis ball has been coming in handy. That and the foam roll are the great tools. Slowly building knowledge, strength and confidence from using the app. Only good things to say about it. Yewwwwww

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  14. Martin R.

    Martin R. (verified owner)

    Keep up the good work!

    I am so thank full for all the work you do and especially your openness and full understanding of the body mind connection and how a young and cool dude like you is using it in your training and teachining !! keep it coming. I am a big fan of Paul Check and in some ways you remind me of him. I am very appreciative of your work so keep it flowing especially all the recovery stuff as I have felt with my fair share of injuries.

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  15. Paul S.

    Paul S. (verified owner)

    You are a master!

    Just like your original series, I am disecting and absorbing these new programs. I started the STS series all over again (it had been a couple years) a month ago so I am still on the “Learn” tab in Bodyweight Athlete … haven’t even gotten to the “Train” tab. There’s just so much in there. Articular rotations (CARS=Awesome!), skeletal routines, mobility evaluation tests (super valuable), stretching of course, and TISSUE RELEASE! Man, you thought of everything, and what’s more, the sequence is so well-thought out. People can learn the physiology and the techniques to gain (or regain) proper range of motion and flexibility to slowly strengthen the joints and muscles.

    You are the master of surfing physiology. Your video instruction is so succinct. Fully explained, clearly demonstrated. Very impressive. Plus, you’re just a regular dude who loves the ocean and gives what he knows back to help the rest of us keep moving at a higher level. And you do it all with a genuine enthusiasm.

    When you open up the surf trips again, I’d be all in, if you have space for a 62-year-old guy shortboarder who can still bust a move on occasion. One more trip to the Ments is on my bucket list, or maybe just as far but not as remote or intense, Maldives! Just let me know when!

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