HomeSurf AthleteSurf Athlete Training Program

SURF

ATHLETE

12 Weeks. All-Inclusive

"Highly Effective

TRAINING PROGRAM

That Delivers Results
You'll Feel in the Ocean..."

4.98 (182 surfer reviews)
US$127.00 
One time payment. Lifetime access

Radically Enhance Your Surfing by Improving Your Body

Move Fluidly, Athletically, & Powerfully.
Build dynamic strength & endurance that carries over to your movement in the ocean.
Prepare your body for what your surfing & the ocean demand.
Workouts and Stretch routines that help you move like a surfer needs to.
Build a stronger and more mobile body so you're not limited in the surf.
Improved endurance, shoulder health, dynamic flexibility, core strength, and more.

Discover a Surf-Specific Training Program that Builds "Surf Athleticism"

Enhance Your Surfing & Unlock Your Potential by Building a Body That

Surf fluidly, and powerfully without bodily restrictions.
Spend more time in the water and catch some more waves!
Proven powerful exercise deliver noticeable results in less time
Work on the Skill & Art of Surfing more easily when your body isn't limited, take the brakes off your surfing.

SHORT-TERM TRAINING – LONG-TERM RESULTS
12 Weeks of Simple & Effective Training to Support Your Surfing

You're a Surfer
So You Are an Athlete
No Matter Your Age or Skill

Improve Your Surfing by Building the Foundations that Surfing Requires from Your Body.

Skill & Art of Surfing

Endurance, Flexibility Strength, Power, Durability

Joint Mobility, Breath, Mindset, Health

Art & Skill
Better surfing is built with time in the water, developing the Art & Skill of Surfing.  This is technical and coaching aspect of surfing. 
Performance Aspects
Strength, Power, Endurance, & Flexibility are the base that allows you to effortlessly work on the "skill" and technique of surfing.
Surf Foundations
The Fundamental requirements for the body so that it can function optimally in the ocean.

HERE'S WHAT YOU GET

Workouts, Paddle Training, Enhanced Posture, Improve Flexibility, Joint Durability, and Surf Fitness

Phase 1

FUNDAMENTAL SURF PATTERNS AND MOBILITY

Build Fitness That Supports Your Surfing This is your introduction to true “surf-fitness”. Drills to improve your fluid mobility, Cardio to build your Endurance Engine, Workouts that Develop Dynamic Strength. This is Movement, Training, and Fitness Designed Specifically for Surfers.

WEEK 1

Discover Your Limitations and How to Improve Them
Learn Training Protocols that Actually Carry Over to Your Surfing.
Introduce a Program That Will Forever change Your Approach to Fitness

WEEK 2

Increase Flexibility with Dynamic Flow Sequences
Lay down the Foundations of Durability around the Hips and Shoulders
Develop Your Cardio Routine for those Endless Padde-Outs

WEEK 3

It’s time to start ramping up volume and intensity of training with a focus on Quality & Efficiency of Training
Build Functional Strength in Preparation for Power and Explosive Movements in later stages

WEEK 4

Habits Have now been built for a lifetime of improved movement… because surfing IS movement.
You’ve changed how you move and prepped your body for new stages of training and surfing potential

Phase 2

DEVELOP SURF MOVEMENT STRENGTH & Body Function

Challenging and shockingly effective strength, flexibility, and endurance workouts. Develop higher intensity cardio and endurance for heavier surf sessions and never gassing out. Build flexibility to new levels of fluid movement & Surfing. Strength Development that is tailored for surfers that need to be quick, coordinated, agile, and fit. Enhanced durability for longevity in the surf.

WEEK 1

New Drills, New Workouts, New Exercises, improving how you feel and how you move in the ocean.
Progressive training to deepen your understanding of what performance training for surfers truly is.
Challenging workouts with a focus on building overall health, for the longterm.

WEEK 2

Dynamic Flow Sequences that not only make you feel damn good, but challenge your core strength and flexibility. 
Cardio sessions that simulate the energy demands of more challenging surf.
Workouts that integrate surf specific strength and flexibility.

WEEK 3

New levels of fitness and dramatically improved physical abilities.
Continue to undo what neglect, age, or wear and tear has done to your body.
Recovery routines that teach you how to look after yourself, for decades of high caliber surfing. 

WEEK 4

You’ll be impressed and surprised at how far you’ve come by this point!
Awareness and true understanding of what you NEED for improved surfing performance
Push past previous boundaries and explode into new levels of performance training.

Phase 3

DYNAMIC MOVEMENTS & SURF POWER DEVELOPMENT

This is professional level training that you’ve accessed through smart, efficient, and well planned progression. As soon as you feel the first workout, you’ll immediately know why you’ve trained to get here! This IS training for surf performance. This is how you’ll train for the REST of your life. This is training that prepares you for the rigors of surfing and endless fun in the ocean.

WEEK 1

Full body training that prepares you for decades of surfing at any level.
You’ve progressed to a level of training that truly supports surfing skill.
You won’t fall for surf-fitness gimmicks ever again because you’ve built a library of training knowledge

WEEK 2

This isn’t stretching, these are Dynamic Flow Routines that challenge your core, hips, spine, and shoulders. 
As a surf you need to move quickly and powerfully. This is training that supports that, and improves fluid movement. 
This isn’t crossfit that just smashes you… this is high performance training that enhances your life output. 

WEEK 3

The best endurance you’ve felt in the water because of this final stage of cardio training.
You will see an feel vast differences, even off the water.

WEEK 4

Appreciate the full-body changes that make surfing more fun, easier, and safer.

The Surf Athlete
has been Pumping...

4.98 out of 5 stars

182 reviews

  1. Stephen C B.

    Translates to not only surfing but every other area of your life!

    Stephen C B. (verified owner)

    I stumbled upon Cris and his work about 8 years ago and started on his older Surf Strength Training programs. Fast forward to present day and here I am writing him a review. What has impressed me the most is his focus, his commitment to fitness and to health and wellness overall. His programs continue to evolve, which shows me he is always learning and staying up to date with what is best for the body. His methodology and his routines have my body feeling strong, stable and moving the right way. The best part is… I maybe surf a couple times a year but his workout, stretch and mobility routines allow me to stay strong, mobile and flexible, which carries over to many different activities besides surfing. He also always responds whenever I have questions. I can’t say enough great things about Cris and his workout routines and the community he is building. Great job Cris!! And anyone reading this… get into it!

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  2. Dylan A.

    Amazing! just get started

    Dylan A. (verified owner)

    Great content and very well constructed program. Cris is very knowledgeable and explains well the exercices and their benefits. I just got started but already feel that this will benefit not only my surfing, but also general longevity. Already feeling better! Yewww !

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  3. Sam M.

    Very pleased, just what I hoped for.

    Sam M. (verified owner)

    I’m 57 yrs old and still good for a strong session in the water, however what I was hoping to get from Cris’ course was more knowledge on how to make this fundamental pleasure last. The 12 week course is really taking my workouts and body knowledge to where they need to go. All being equal, I’m more optimistic than ever that I will be surfing well into the future.

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  4. Fred K.

    Great for older guys learning to surf!

    Fred K. (verified owner)

    This program is amazing for people who need to compress the timeline for obtaining the knowledge needed to surf. I’m a busy guy and while I’m in good shape, (ran marathons, lifted weights for years) my flexibility has diminished. Additionally, I needed to adapt my training for this new activity. Chris’ program closed the knowledge gap quickly. I highly recommend it!

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  5. Jesse H.

    Great Stuff

    Jesse H. (verified owner)

    I fell and hurt my shoulder a few months ago, this program has really helped me regain paddle strength as wells as reduce some nagging aches. On week 5 and have been really happy with the results. It’s a great program, totally worth it.

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  6. Fabian K.

    best surf training instruction

    Fabian K. (verified owner)

    Cris is legend! His programm improved my surfing and my overall fitness by miles! I would recommend it to all, not only surfers, because it changes your body ability and keeps you in shape… even the older generation! Love it! Aloha Fabian

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Is Your Body Holding Back Your Surf Progression?

Discover a training program that builds, improves, and restores surf athleticism.
Fluid, strong, powerful movement capacity...so you can surf!
Workouts, flexibility routines, and more
To enhance or restore your ability to move in the manner a surfer needs to.
Build strength & fluid power that carries over to the surf.
Develop a body that can gracefully work on the skill & art of surfing.
12
Weeks
48
Workouts
130
Movements

The Entire Program
US$127.00 
Get Started Today!
THAT'S LESS THAN US$8 PER WEEK! 

Access Your Training
Wherever You Are 24/7

Download all Videos and Access them Offline

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

Would a stronger & more flexible body help you to enjoy your time in the ocean?

Get the most out of your time and effort towards improving your body.
Train using professionally designed workouts so you truly benefit & improve.
Build fitness that carries over to how you feel, and how you move in the surf!

BONUS PROGRAMS

Breath Work

What you'll Learn in this Breath Work Program could literally save your life.

Discover the Essential Breath Work Protocols to enhance your focus, calm your heart rate, build confidence in heavy water situations, and boost your overall performance.
Breath is a critical and valuable tool that you will learn to influence your physiology, health, performance and truly impact your surfing.
In this series of 10 Breath Work videos, and well over an hour of content, you'll learn the fundamentals of breath-work. You'll discover the methods I've learned from leaders in the field, and the tools I teach clients every day.  From the basics of optimising your breathing to breath hold training.
The methods you'll implement are some of the most efficient breath training out there.  This series of training is an incredible starting point to understanding how to use your breath to impact your health and surfing. Apply these methods to your life, your surfing, your training, and your recovery.
BREATH WORK INTRO
CHANGE YOUR PHYSICAL & MENTAL STATE
DIAPHRAGMATIC BREATH
OPEN UP YOUR LUNGS & RIBS
BOX BREATHING
CO2 TOLERANCE TEST 142 PROTOCOL
URGE TO BREATHE
BOHR EFFECT
WONKA TABLES
BURPEE HOLDS

Paddling Endurance Workouts

Most of your time in the water isn’t spent surfing, it’s spent paddling.

Implement these specific paddle training workouts and boost your endurance in the surf.  Less flailing and fatigue, and more strong paddle strokes and waves. 
For individuals that don’t surf frequently
The inherent physical requirements of surfing (mostly paddling), cause quick fatigue and potential frustration. I want to help you build your “work capacity”. If you can't paddle you can't surf. That's frustrating and straight-up annoying. You can fix that, and these workouts will do just that.
Long and Endlesly
Your ability to sustain long duration paddle outs, the ability to endlessly move your arms, duck dive repeatedly, hold your breath, and then keep on paddling. These workouts will focus on not only creating a more robust and durable upper body, but also help to give you a buffer of endurance and paddling capacity.

EQUIPMENT REQUIRED TO TRAIN

  • Elastic Resistance Bands
  • Olympic Rings or Suspension Trainer
  • Exercise Ball (inflatable)
  • Foam Roller or Tennis Balls
  • A few Dumbbells or Kettlebells

With the equipment listed above, you can train 100% of the program, and have a fully stocked home-gym for life! 

At MIMIMUM, you'll need an exercise ball, and Olympic Rings or Suspension Trainer. You'll need the rings or suspension rig to train pulling movements...it's kind of relevant to the whole paddling thing!

A cheap set of resistance bands can go a long way and opens the opportunity for paddling work, shoulder durability training, and core training.

Light dumbbells can be substituted with soup cans or bottles of water.  Loading the shoulder musculature for paddling endurance doesn't take much weight, so water bottles can be easily used. 

Kettlebells or some heavier dumbbells are recommended so you can apply load and resistance to the lower body exercises.  A strong lower body is durable and leads into Power Training.

12-Week Training Program
US$127.00 
Get Started Today

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.
What Equipment do I need?
All you will need for this program is:
  • Elastic Resistance
  • Bands Olympic Rings or Suspension Trainer
  • Exercise Ball (inflatable)
  • Foam Roller or Tennis Balls
  • A few Dumbbells or Kettlebells
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.
Why Is Equipment Required?
There are basic equipment requirements for this training program, 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
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.

What Category Are You?

Beginner Surfers

This training will enhance your durability, promote injury prevention, and introduce high level dynamic training.

Intermediate Surfers

You're climbing the skill ladder of surfing, and the last thing you want is for your body to limit your progression. Improve your flexibility, enhance paddling endurance, and build strength so you can effortlessly work on the skill of surfing when you get in the water.

Advanced Surfers

You need time in the ocean, and as much time on the wave face as possible. If you've started surfing you've felt the physical demand required from the body. This program will build the fundamentals that a surf-body requires. Get in the water and rest assured you'll be able to surf as long as the waves permit.

Have you already been working out?

Perfect! This program will show you what high-quality training for surfers truly looks like.
This workout will guide your understanding of "surf fitness" for years to come. As you complete all 3 Phases (12 weeks) of training, you'll come away with a thorough understanding of dynamic exercises that you will implement for as long as you surf.

Have you never worked out before?

That's perfect! You're a blank slate, so this program will teach you efficient and effective methods of surf specific training.
The program will give you exercise regressions, smart starting points, and teach your perfect technique. You'll learn exercises and movements that you can use for the rest of your life.

Online Surf Training Workouts for
less than a fitness class a week

  • Surf fluidly, and powerfully.
  • Spend more time in the water.
  • Enhance your surfing by Improving your body
$7.4 a week

MEET THE GUY WHO’S TRYING TO
HELP YOUR SURFING

Cris Mills

Performance Coach, Massage Therapist, CHEK Practitioner

My name is Cris Mills, I operate Surfstrengthcoach.com, 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.

12-WEEK TRAINING PROGRAM
GET STARTED TODAY

US$127.00 

Surf Athlete Training Program

(182 customer reviews)

$127.00

12 Week All Inclusive Highly Effective Training Program That Delivers Results You’ll Feel in the Ocean. Radically Enhance Your Surfing by Improving Your Body with Workouts and Stretch routines that help you move like a surfer needs to.

US$127.00 
GET THE PROGRAM

Share your thoughts!

4.98 out of 5 stars

182 reviews

Let us know what you think...

What others are saying

  1. One person found this helpful
    Michelle S.

    Great app for surf training

    Michelle S.

    This is a fantastic training program for surfing. I have been using the free program for awhile, and recently started on the purchased programs. It’s really changed my perspective for training specifically for surfing, and I have seen results. Even our teen boys are using it consistently, which says something. Cris is very knowledgeable, and I love the community for communication and questions. Highly recommend.

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  2. 2 out of 2 people found this helpful
    Richard G.

    Surfing and Feeling Better than Ever!

    Richard G. (verified owner)

    Started with the Pop-up program and now on to the Surf Athlete program. Huge improvement in mobility. I’m in my late 30’s surfing smaller boards and bigger waves with more confidence than ever. Highly Recommend!

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  3. 3 out of 3 people found this helpful
    Mike R.

    Great app and training program

    Mike R. (verified owner)

    I am nearly through Phase 1 of the program and I am already noticing huge changes to my surfing and general health. Great variety to the work outs and plenty of additional content to keep you motivated. Looking forward to a taking all of this training and techniques into my Telos surf trip in a couple of months!

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  4. Mariano Ponce

    Mariano Ponce (verified owner)

    Been surfing for a long while and was not able to step up my game until I started training with this program. Not only I feel more confident, but I have the capacity to surf better and be ready for when the swell comes. Stoked level has gone up and I am so thankful for the teachings from Cris!

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  5. John K.

    Overall Great Program!

    John K. (verified owner)

    As a 40 year old father of two that lives an hour from the nearest wave I don’t get into the water as often as I would like. These programs are awesome for keeping me in shape and limber when those opportunities to surf do happen. Been following your workouts since before the website or app was really around, back when they were just youtube videos and downloadable program sheets you could print out and I definitely think these programs are a way better way to stay in surfing shape than trying to come up with routines on my own. The programs are great at leading you through a progression into more difficult routines down the line and you can feel how the movements will apply to your surf technique while doing them.
    I purchased the program combo and feel its well worth the money. Currently in phase 2 of the surf athlete program and I look forward to my workout every day.

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  6. Rob F.

    Not only great for surfing

    Rob F. (verified owner)

    This app has given me back my mobility! I am more flexible and stronger than I’ve been in years. Turning 40 and now a father of two, I can play with my kids pain free which is awesome.

    I have completed the surf athlete, pop up fixer and the cardboard surfer all of which I recommend most highly. Changed the way I workout and I would continue to purchase Cris’ content as he puts it out!

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  7. Mark B.

    Mark B. (verified owner)

    Great program! Really helped with improving mobility which being an weekend warrior and office worker has made a huge difference to my surfing and general fitness

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  8. Rik M.

    highly recommended

    Rik M. (verified owner)

    have just completed 12 week Surf Athlete program. Not only has it helped to improve my surfing, it has helped with my fitness & set me up with long-term joint mobility health. Highly recommended for all surfing levels.

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  9. Craig B.

    Thoroughly recommend!

    Craig B. (verified owner)

    I love the program but it is the results that matter – surfing better, feeling stronger and more confidence.

    Rating :

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  10. Emma Freeman F.

    Easy to follow program

    Emma Freeman F. (verified owner)

    Really like these exercises. It is a cohesive, well-thought out program to help reach specific goals and overall better functional movement.

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  11. Jason M.

    Jason M. (verified owner)

    I highly recommend these programs on what ever Leval your at. Wether you’re the weekend surfer or at a professional Leval. I’m currently recovering from a hip resurfacing. Ball and socket. Prior to my operation I was going through the program. Which helped my body get ready for my operation. The program is an easy step by step very intuitive. One of the best I’ve seen available. I can’t wait to get back on the program and get back in the water.🤙🤙🤙fully stoked at 50

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  12. Jamie B.

    Awesome content, well researched and delivered in an appropriate sequence.

    Jamie B. (verified owner)

    High-quality content, easy to follow, and most of all, the outcomes are achievable, the exercises are specific and the layout is easy to navigate a must for a busy professional who does not have a lot of time. My fitness improved quite quickly and with this amazing run of swell and epic sand in Northern NSW i am finding 3 hour surfs are easy!

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  13. Jason M.

    Jason M. (verified owner)

    I highly recommend these programs on what ever Leval your at. Wether you’re the weekend surfer or at a professional Leval. I’m currently recovering from a hip resurfacing. Ball and socket. Prior to my operation I was going through the program. Which helped my body get ready for my operation. The program is an easy step by step very intuitive. One of the best I’ve seen available. I can’t wait to get back on the program and get back in the water.🤙🤙🤙fully stoked at 50

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  14. David U.

    FIT TO SURF

    David U. (verified owner)

    Cris’s programs have been life changing. After struggling to surf for many years following illness, and then giving it away all together for two years, I decided to give surfing one last go. I found Surf Strength Coach on YouTube and was impressed by Cris’s thorough understanding of the human body, and what the required fitness levels are for competent surfing. I followed his training sessions to the letter 4 times per week for 3 months and completely transformed my body to be fit to surf again. Now in my 50’s , I seriously felt like the clock had been turned back 20 or 30 years.
    The only way this doesn’t work is if you don’t put in the time and effort. If you are not seriously surf fit (which is most of us) and you follow his programs properly, it is like magic. By the way, I am now more flexible than I ever been, and probably stronger too.

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  15. Andy M.

    Recapture the love.

    Andy M. (verified owner)

    The Surf Athlete Program has improved my surfing and overall health. I am 65 and have been surfing since 14. For a number of reasons including a total knee reconstruction my surfing and overall fitness had faltered. Surf Athlete has fixed that. It suits me perfectly because:
    I don’t like gyms
    You can follow along with an enthusiastic and knowledgeable instructor
    It’s flexible. The are alternatives for all levels of fitness and mobility
    It concentrates on improving mobility/flexibility using many yoga poses as well as strength exercises
    You need limited equipment. I use an exercise ball, some straps and milk cartons filled with water
    Feedback is encouraged and questions answered from any easy to navigate app.
    My pop up is better, my surfing and general fitness has improved,I am more confident in the water and surfing more. Great value.
    Cheers
    Andy Morgan

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