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FREE Surf

TRAINING PROGRAM

Unleash The Full Power Of Your Shred Potential

Improve Your Surf Session Satisfaction Levels By Becoming
Improve Your Surfing
by Improving the Way Your Body Moves.
Simple Workouts
Improve core strength, flexibility, and surfing athleticism.
GET STRONGER
Enhance Your Surfing by Boosting Your Fitness
CATCH MORE WAVES
Surf Fluidly, Powerfully, and Durably. Move Well & Surf Better

WHAT'S IN THE PROGRAM

GET STARTED
  • Welcome

    2:10
  • Introduction

  • Walkthrough

    7:16
SURF TECHNIQUE
  • How To Fix Your Pop Up

    Technique & Exercises

    12:17
  • Surf Skate

    How To Bottom Turn

    9:08
  • SURF SKATE Tutorial

    How To Improve Your Surfing

    12:41
  • The Perfect Surf Stance

    Foot Position, Posture, & Better Surfing

    18:35
  • How To Fix Your Pop Up

    Technique & Exercises

    12:16
THEORY
  • Catch More Waves

    How To Surf A New Spot (Successfully!)

    17:48
  • How to Surf a Smaller Surfboard

    Don't Kook It!

    3:11
  • World Champion Pop Up Analysis

    Slow Motion

    17:31
  • How to Read Waves & Catch More Waves

    INCREASE WAVE COUNT!

    28:03
BONUS
  • Rotational Mobility

    STRETCH ROUTINE

    10:37
  • How To Foam Roll

    8:25

PHASE 1

WEEK 1
  • Surf Fitness & Mobility

    32:15 min
  • Surf Flexibility

    19:40 min
  • Breath Work & Paddle Fitness

    17:35 min
  • Surf Fitness & Mobility

    33:05 min
  • Surf Flexibility

    19:40 min
  • Recovery

    09:15 min
WEEK 2
  • Surf Fitness & Mobility

    33:05 min
  • Surf Flexibility

    19:40 min
  • Breath Work & Paddle Fitness

    08:05 min
  • Surf Fitness & Mobility

    32:15 min
  • Surf Flexibility

    19:00 min
  • Recovery

    09:15 min

Access Your Training
Wherever You Are 24/7

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

GET THE MOST OUT OF YOUR TRAINING

My goal is to help you improve your surfing.

Through fitness, training, and nutrition you can build athletic potential, improve your body, and ultimately boost your surfing. 
From the realms of rehab to high performance optimisation, nutrition to strength & conditioning, I want to give you effective and relevant information to take the brakes off your surfing and performance.

I’m a full on froth-head

My name is Cris Mills, and I have changed the course of my life to chase my souls need for surf. Professionally, I’m a licensed massage therapist, Strength & Conditioning Coach, Chek Practitioner, Foundation Training Instructor, and other acronyms and titles that have to do with helping and improving the human body.  
I’ve dedicated my life to helping people with their health, performance, vitality, and ultimately their surfing. Health and Surfing are intimately interwoven. 
- Cris 

What others are saying

  1. Jess H.

    Your contribution is awaiting approval

    Realised that I haven't been able to consistently pop up due to my body stance and position once up, plus looking down. Loved the advice about reading waves and look forward to putting this into practice

    I loved the simple take home messages in each theory video then the addition information that details these. Have watched these videos several times in the theory under the 2 week programme and still learn things I didn’t pick up last time

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  2. Chris B.

    Your contribution is awaiting approval

    Breakin it all down

    Real good communicator, good stuff big fella🤙

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  3. Bruce J.

    Your contribution is awaiting approval

    stretching

    easy is good

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  4. Vinicius P.

    Vinicius P.

    top

    top good

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  5. Vladimir K.

    Vladimir K. (verified owner)

    sholder positions burned the most, very good feeling

    Thank you for possibility to try workouts for free, I pretty much appreciate it and would like to buy payed plan and continue to make workouts, I believe it is even good for those who to not plan to go surfing, lots of good exercises for all people to do to stay fit

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  6. Ben P.

    Ben P.

    Great work here Chris!

    Really great theory and tips, thank you Chris you’re the man!

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  7. Eric L.

    Eric L.

    Finally

    All I can say is I THOUGHT I knew what surf fitness was. I didn’t know shit. of course it is a full system of all of these things in balanace and I am beyond stoked to finally truly feel what REAL surf fitness feels like. Thanks brah 🤙

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  8. Jeff R.

    Jeff R.

    Really helpful

    The app has really helped my rotational flexibility. Less headers off the Board now!

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  9. Arthur K.

    Arthur K.

    Your inspiration encouraged me!

    Thank you for all your information & technical advice. It’s slowly coming together. My hips are getting better. I think it will take a lot more time but unbelievable results. I haven’t trained for over ten years. I bumped into your stretching programs. I loved it.

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  10. Mariano

    Mariano

    Epic Program

    Loved it so much!

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  11. Todd H.

    Todd H.

    Cris Mills and his program have provided me w huge strength and flexibility benefits as I push my surfing into my 60’s. many thx!

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  12. George B.

    George B.

    Land Locked

    This program is a great way to keep flexibile and your training focussed on surfing for those long periods that you cannot make it into the water.

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  13. Jonathan J.

    Jonathan 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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  14. Lorenzo C.

    Lorenzo C.

    Worth putting time into

    The app is very good! just finished the 2 weeks of the program! Will try the 12 week one and see what happens! Overall great job!

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  15. Adrian H.

    Adrian H.

    Great starter!

    I spent more than 45 mins, to learn the movements. Since the beginning I knew It wouldn’t be easy 😅

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  16. David H.

    David H.

    Keep up the good work Cris, your knowledge, passion and commitment to what you do is truly admirable.

    What you’re providing the average punter like me with, is a truely valuable resource to help us to enjoy our passion for surfing at a deeper level, and subsequently live a healthier life in the process.

    I’ve been a follower of your posts for probably 8 of the last 10 years, adopting the odd stretch or movement into my (sometimes) daily routine, and found them really beneficial. I appreciate your take on how us humans should be able to keep moving in the way we were designed to. It all makes perfect sense.

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  17. Lennard Christ

    Lennard Christ

    verry good

    a verry good surfing workout

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  18. Michael Zazzali

    Michael Zazzali

    I have always found your information to be insightful, smart, and of course entertaining.

    I’ve been following you for the last few years. I have been surfing only 8 years and initially always looking for intelligent info on how to advance my surfing. As a physical therapist for over 27 years I’ve become critical of what info is on the internet. I realize how much useless and at times even harmful information is out there. I told all of my surf friends to check your site out and they have enjoyed learning from you.

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  19. Camron C.

    Camron 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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  20. L C.

    L C.

    Amazing program a man can dream of..

    Excellent breakdown of exactly how you should be moving during workouts and how it should feel in the water. I cannot emphasize enough how well I feel even after a few weeks. I swam and played water polo for over a decade and as cliche as it is, my shoulders feel stronger than ever. Cris is dedicated to his craft and continually looking to improve the products even after I have purchased them

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  21. Thomas G.

    Thomas 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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  22. Rod N.

    Rod N.

    Thanks heaps! Best of the best!

    This program is the best! It’s full of awesome strength, flexibility, mobility & recovery routines. It has changed everything for me, I wish somebody told me all of this in my 20s instead of my 40s! The app works great and everything is presented so well.

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  23. henry m.

    henry 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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  24. Josh S.

    Josh S.

    To good to miss this amazing program!

    Been smashing the program and have never been as flexible as I am now absolutely frothing on it. Thanks for taking the time to put that content on the app it’s seriously changed my surfing.

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  25. Scott H.

    Scott H.

    Epic!

    Hi Cris, my wife and 8yo daughter gave me your program for Christmas. Since we all surf together it was really a gift for all of us. We’re watching your program as a family…it’s awesome. We usually watch a video or two on the program before we hop on our boards and practice and critique each other on those drills. No more big effort pop ups. Just to land with feet in the wrong position and have to readjust on a critical part of the wave! It’s wild to get this knowledge after surfing nearly 30 years and see how much more fun we can have in the water by being intentional about our focus for that session. It is such a great asset for my coaching my daughter too. It’s crazy to go out in the water and see how few people really pay any attention to their technique. Glad we’re not in that camp any more. You’ve really got some incredible programs and have put a massive amount of work into putting them together. We appreciate that work, the improvements its already bringing to our surfing and even drawing us closer as a family.

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  26. Zachary G.

    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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  27. Guilherme A.

    Guilherme A.

    you really feel a difference

    I did the two week workouts and after the first week I immediately felt a difference in mobility, quite mind blowing. I ended subscribing for the surf athlete bundle and I am really impressed by the amount and quality of content. Chris really loves and knows his trade!

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  28. yachih c.

    yachih c.

    The program really contains of great info! Awesome!

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  29. Jacob Danielson

    Jacob Danielson

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  30. Fabian B.

    Fabian B.

    awesome program!

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  31.  .

    .

    Surf is awesome

    It’s a good program and worth every penny!

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  32. jsharrattnz@gmail.com

    [email protected]

    👍

    👍

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  33. Paul H.

    Paul H.

    surf dad

    can’t believe it! Cris is a legend and really knows what he is doing!

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  34. Wes .

    Wes .

    I always feel more loose and limber after these stretching sessions. I have a lot of low back pain from sitting all day so I’ve incorporated these routines into my daily workouts and have noticed a big difference.

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  35. Tim Dixon

    Tim Dixon

    awesome bro

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  36. P W.

    P W.

    great app

    great app for surf training

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  37. Sean Sugihara

    Sean Sugihara

    good

    Rating :

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  38. thomas c.

    thomas c.

    Got this program off an ad they had on social media, an amazing program!

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  39. Max G.

    Max G.

    grear exercises and information

    straight forward and easy to use

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  40. David H.

    David H.

    great information explained and demonstrated in a really clear, concise way. I can’t fault it. It’s what happens when good knowledge and passion are combined. Great work.

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  41. Jeffrey C.

    Jeffrey C.

    awesome

    Really enjoyed the program!

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  42. Bron .

    Bron .

    awsome

    love it

    Rating :

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  43. sara h.

    sara h. (verified owner)

    nice

    Good Job

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  44. Scott D.

    Scott D.

    Awesome program!

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  45. Bron .

    Bron .

    love the enthusiasm

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5 out of 5 stars

42 Reviews

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Free Surf Training Program

(42 reviews)   53585 surfers
US$0.00