HomeSurf Training ProgramsSurf Athlete Training Program

SURF

ATHLETE

12 Weeks. All-Inclusive

"Highly Effective TRAINING PROGRAM That Delivers Results You'll Feel in the Ocean..."

4.99 (335 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 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...

4.99 out of 5 stars

335 reviews

  1. Leon M.

    Leon M. (verified owner)

    Love your work mate.

    Downloaded your value bundle of Surf athlete, perfect pop up and stretches for surfers. I’ve been using your perfect pop up program with the cardboard surfer from OMBE for about 2 weeks.

    I wish I’d started using your paid programs straight away as I could feel the difference immediately. Had a couple of surfs in fun waves about a week into some training and could feel the difference.

    Last week was a bit of a slack week training wise. I’m a bit time poor sometimes with 3 young boys and running my own business.
    Being 42 years old, working in construction and having pre – existing sports injuries you could say that my body was in bad shape.

    I’ve also started surfing at about 21 so didn’t come as easily as learning as a child. I first came across some free content from you on surf line during the first Covid lockdown last year.

    I found the exercises and the stretches challenging and had been trying to do some daily and could really feel the difference. All the fine details that you explain with each exercise really help with getting the most out of them, activating the targeted areas and how to avoid injury with correct movement.

    I’m going to go back to the start and taking it slow to make sure that I’ve got the perfect pop up and cardboard surfer nailed. Once I’ve worked through that I’ll jump into the surf athlete program.

    Feeling optimistic about a better surfing future and general sense of physical well being.

    Keep up the great work!

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  2. Mindi R.

    Mindi R. (verified owner)

    The best investment!

    The Surf Athlete program is the best investment I have made outside the water. As a longtime strength athlete, the training in Cris’ program is different from anything else I’ve seen. No corny moves that look IG cool but don’t help your surfing… all of the moves are LEGIT, and one reason I am able to progress in my surfing as an advanced beginner.

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  3. Silvia Jelitto J.

    Silvia Jelitto J. (verified owner)

    Thank you so much for your work!

    I am learning to surf and at my age of 58 the confidence in own abilities is not as it used to be when you are 16. (surprise) I was told to get a surfskate to be abel to practise even living in a landlocked Location. i bought your program and are making my first steps with it. I learned so much it is unbelivable. I just love to watch the videos and seeing the examples i can visualise what you explain. and best of all i can try it out with my skate and can feel it. I know my surfing will be a million times better the next time i have an opportunity to surf .

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  4. Winnie v.

    Winnie v. (verified owner)

    A solid 9 out of 10 for this program!

    I kust finished week 1 and so far I really like the program. There is plenty of variability so it won’t get boring! Love it.

    I give this program a solid 9! Very happy customer:)

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  5. Brett T.

    Brett T. (verified owner)

    Learned how my body should be moving

    Love this app and the content. Cris breaks it down so well and explains everything in a clear and easy to understand way . It has helped me gain mobility and a better understanding of how I should be moving my body. I only started learning to surf at age 40 and am now 43 but via the app Cris has been a massive help and inspiration. I’ve loved the journey. Thanks mate

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  6. Mathew A.

    Mathew A. (verified owner)

    Bloody awesome and the whole product is well put together!

    Previously I had been doing the odd yoga, gym and running sessions in preparation for the winter season. Then when I’ve felt slower and stiffer each year I simply put it down to age.
    Using the Surf Athlete has put consistency, structure and purpose into my training. I already feel as agile and fit as I did 10 years ago and can’t wait for swell season to come.
    The app is very well laid out, exercises are clearly explained (with reasoning why included) and the follow up by Cris great.
    Highly recommended for all ages and abilities.!

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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 #1

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

BONUS #2

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

Kettlebell

Dumbbells

Olympic Rings

Suspension Trainer

Exercise ball

Foam roller

Full circle resistance band (1-inch width)

Two tennis balls duct-taped together

Want To See A List of Equipment Recommendations?  Click Here: EQUIPMENT LISTS

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.
How to Download the Program?
Programs within the Surf Athlete can be downloaded so you can access them offline.

Program content is downloaded to within the app. Separate files are not downloaded to your phone or laptop. Files are saved within the app itself, so they can be accessed offline.

This function works for the web app on your desktop / laptop, and also the phone app.

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 
(335 customer reviews)

US$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.

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4.99 out of 5 stars

335 reviews

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