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 (203 surfer reviews)
US$127.00  US$64.00 
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

203 reviews

  1. Michael M.

    Great training program

    Michael M. (verified owner)

    I’ve been using the program for about 4 weeks now & the range of exercises & explanatory videos is excellent. Many I’ve seen or done through Pilates or gym training but having them all in 1 location like this & seeing the direct application to surfing is really motivating.
    I’ve been using the app at home during COVID but an looking forward to putting it into action in the gym.

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  2. Michael M.

    Great training program

    Michael M. (verified owner)

    I’ve been using the program for about 4 weeks now & the range of exercises & explanatory videos is excellent. Many I’ve seen or done through Pilates or gym training but having them all in 1 location like this & seeing the direct application to surfing is really motivating.
    I’ve been using the app at home during COVID but an looking forward to putting it into action in the gym.

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  3. Carrie M.

    Helpful Stretches, Exercises and Surfing Techniques

    Carrie M. (verified owner)

    I am still in the beginning stages of the training but so far I’ve found the stretches , exercises and surfing techniques super helpful! I’m definitely one of those people that always wants to improve and my surfing, it’s been difficult to find one place that has a full spectrum of options to help grow my surf practice. I personally want to look like that effortless smooth surfer who can gracefully paddle and “walk up” and feel confident in my surfing skills – I’m hoping the home practices, tutorials and exercises can keep me surfing painlessly for a long time. Also! Chris was responsive to my questions I had about the app. Looking forward to checking out more of what the app has to offer 🙂 Here’s to keep on keeping on!

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  4. Nicola P.

    Amazing training programs

    Nicola P. (verified owner)

    I’ve purchased the Surf Athlet Program and it’s just too good! Chris is so good at elwhat he’s doing, I would recommend it!

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  5. Steve D.

    More content than you can shake your board at!

    Steve D. (verified owner)

    Wow I have to say this program has blown me away. I wasn’t expecting so much content and so much detail. Highly recommend it, super easy to use the app and follow the instructions.

    Looking forward to moving my surfing up a gear or 2

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  6. Graeme H.

    Surf Athlete

    Graeme H. (verified owner)

    I’m 53 surfed since about 13 and keep fit. But my surfing has been lacking and i found myself more and more surfing my Mal. Whilst i enjoy longboarding my shortboarding was getting frustrating. Lacked the dynamic strength to get onto the waves and felt like i was always trying to catch up. So i did a couple of weeks of the free program and am now on the 3rd week of the surf athlete. Amazing turn around – back surfing a 6″ twinnie and loving it. The program is definitely working – and its fun! Sign up and reap the rewards!!

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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  US$64.00 
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  US$64.00 
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  US$64.00 

Surf Athlete Training Program

(203 customer reviews)

$127.00 $64.00

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.

Share your thoughts!

4.98 out of 5 stars

203 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. Alessio N.

    The best training to prepare for surf that I have seen

    Alessio N. (verified owner)

    I really enjoy following this training program, it has a high variety of exercises and stretches that really matter to surf. The first weeks felt a bit weak, but as you progress it really starts to fire up.

    Rating :

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    (0) (0)

  5. Craig C.

    Top Program!

    Craig C. (verified owner)

    I can highly recommend this program for any surfer of any age or ability level! There are great carry overs that make you stronger and fitter in the water, helping you surf better and enjoy it more. I have been following Cris’s program for years and it has made a huge difference.

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  6. Scott Barnes B.

    Perfect pop up program

    Scott Barnes B. (verified owner)

    Big shout to Chris for putting such an awesome easy to follow surf program together.
    I am 42 years old and have only been surfing for 5 years.
    The surf athletic program and the pop up program has given me a much better understanding of surf technique, showed me the correct stretching technique which has made a huge difference to how my body feels and now 80% through both programs, I am really seeing the results in the water and absolutely loving the improvements in my surfing.
    Get on board and improve your surfing.
    Cheers,
    Scott

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  7. Hisham N.

    Worth every cent!

    Hisham N. (verified owner)

    Outstanding programs with in-depth knowledge about surfing and workouts that push you to the next surf level. Especially for guys like me, living in the middle of Germany with no waves around. Thank you for your work and passion, Chris, your workouts are worth every cent!

    Hish

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  8. Damon F.

    Feel like I'm 25 again! (Age 38)

    Damon F. (verified owner)

    Brilliant program. Kids, work, etc, allow me less time in the water these days. The resultant decrease in fitness and flexibility meant I wasn’t enjoying the time I did have in the water as much. The probability of an injury was also increasing. Rather than wait for the inevitable injury, I decided to undertake the 12 week program. I haven’t felt this good since I was in my 20’s – I feel stronger and a lot more flexible. I have recommended the program to mates and family who surf. Trips to the Chiro have also become less frequent, which has easily saved me more than the cost of the program. This program is a great way to get ready for the winter swells at the end of a long flat summer!

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  9. Lukas L.

    Keept me going!

    Lukas L. (verified owner)

    The structure of the program helped me to keep on doing the workouts! That’s great and something most other fitness programs that I have tried did not do. In addition, the surf specific knowledge improved my surfing. All in all, I am super happy with my purchase!

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  10. philowen o.

    Great app and exercises

    philowen o. (verified owner)

    Easy to use app, great range of exercises with easy to follow training plans.

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  11. Matthew C.

    High quality and improved my surfing

    Matthew C. (verified owner)

    The workouts/stretches/routines are all extremely well thought out and he breaks everything down really well. I followed the program exactly, along with some additional workout days in between. My shoulder flexibility, core stability, and power generation are far and above what they were before. The movements all translate into the water really well and it has improved my surfing dramatically. Everything seems a lot more fluid with my movements now.

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  12. Alessio N.

    The best training to prepare for surf that I have seen

    Alessio N. (verified owner)

    I really enjoy following this training program, it has a high variety of exercises and stretches that really matter to surf. The first weeks felt a bit weak, but as you progress it really starts to fire up.

    Rating :

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    (0) (0)