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Surf Athlete Training Program

12 Weeks

Proven, Step-by-Step Program for Better, Faster, & More Durable Surfing

Radically increase Your Wave Count. Because Running Out Of Fuel When It's Firing Sucks

(350 reviews)   4797 surfers

Is Your Body Holding Back Your Surf Progression?

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

Your fitness and health is ultimately the foundation for your surfing.

So ask yourself these questions:

When you get in the ocean, how does your body feel?

Are you fluid, strong, and powerful? Or flailing, out of breath, and frustrated?

Gassed out arms and breath? A low back that's pissed from 30 minutes of paddling?

That sounds damn frustrating.

The art and skill of surfing can't be built upon a body that is stiff, weak, overweight, and unhealthy.

If that sounds like your surfing and your body, you ARE LIMITING your surfing, and YOU CAN fix that.

Radically Enhance Your Surfing by Improving Your Body

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!
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. Prepare your body for what your surfing & the ocean demand. 
Move Fluidly, Athletically, & Powerfully.
Build dynamic strength & endurance that carries over to your movement in the ocean.
Train using Professionally Designed Workouts.
Follow routines so you truly benefit & improve like a surfer needs to.
Build a stronger and More mobile Body
Improved endurance, shoulder health, dynamic flexibility, core strength, so you're not limited in the surf.

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

GETTING STARTED
  • Welcome!

    The Froth Starts Here

    3:26
  • Get Started

    Must Watch First

    12:18
  • How To Shorten Workouts

    6:54
  • How To Alter Your Training Schedule

    7:00
BREATH WORK
  • Breath Work

    Intro

    1:51
  • Change Your Physical & Mental State

    4:50
  • Diaphragmatic Breath

    8:53
  • Open Up Your Lungs & Ribs

    5:40
  • Box Breathing

    6:49
  • co2 Tolerance Test

    142 protocol

    9:59
  • Urge to Breathe

    11:44
  • Bohr Effect

    2:59
  • Wonka Tables

    12:55
  • Burpee Holds

    13:47
  • Breath Meditation

    14:45
FOLLOW ALONG
  • Dynamic Flow

    Phase 1

    17:36
  • Dynamic Flow

    Phase 2

    20:12
  • Dynamic Flow

    Phase 3

    19:52
NUTRITION
  • Nutrition Intro

    Get Started

    2:47
  • Nutrition: Getting Started

    9:41
  • Nutrition

    Lesson 1

    29:00
  • Nutrition

    Lesson 2

    37:24
  • Nutrition

    Lesson 3

    51:03

PHASE 1

WEEK 1
  • Phase 1

    Intro

    00:01 min
  • Malibu

    Fundamental Surf Movement Patterns

    31:50 min
  • Recovery Day

    40:20 min
  • Weligama

    Fundamental Surf Patterns & Mobility

    31:45 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:20 min
WEEK 2
  • Malibu

    Fundamental Surf Movement Patterns

    31:50 min
  • Recovery Day

    40:20 min
  • Weligama

    Fundamental Surf Patterns & Mobility

    36:25 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:20 min
WEEK 3
  • Malibu

    Fundamental Surf Movement Patterns

    41:40 min
  • Recovery Day

    40:20 min
  • Weligama

    Fundamental Surf Patterns & Mobility

    40:45 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:20 min
WEEK 4
  • Malibu

    Fundamental Surf Movement Patterns

    39:15 min
  • Recovery Day

    40:20 min
  • Weligama

    Fundamental Surf Patterns & Mobility

    42:20 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:20 min

PHASE 2

WEEK 1
  • Phase 2

    Intro

    00:00 min
  • Hollow Tree's

    Surf Strength Movement Development

    28:25 min
  • Recovery Day

    40:40 min
  • Margaret River

    Functional Surf Movement

    32:30 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:40 min
WEEK 2
  • Hollow Tree's

    Surf Strength Movement Development

    29:50 min
  • Recovery Day

    40:40 min
  • Margaret River

    Functional Surf Movement

    35:15 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:40 min
WEEK 3
  • Hollow Tree's

    Surf Strength Movement Development

    38:50 min
  • Recovery Day

    40:40 min
  • Margaret River

    Functional Surf Movement

    44:40 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:40 min
WEEK 4
  • Hollow Tree's

    Surf Strength Movement Development

    42:00 min
  • Recovery Day

    40:40 min
  • Margaret River

    Functional Surf Movement

    47:35 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:40 min

PHASE 3

WEEK 1
  • Phase 3

    Intro

    00:01 min
  • Uluwatu

    Dynamic Surf Movement

    36:50 min
  • Recovery Day

    40:55 min
  • Pipeline

    Surf Power Development

    29:55 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:55 min
WEEK 2
  • Uluwatu

    Dynamic Surf Movement

    39:30 min
  • Recovery Day

    40:55 min
  • Pipeline

    Surf Power Development

    31:35 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:55 min
WEEK 3
  • Uluwatu

    Dynamic Surf Movement

    41:40 min
  • Recovery Day

    40:55 min
  • Pipeline

    Surf Power Development

    35:20 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:55 min
WEEK 4
  • Uluwatu

    Dynamic Surf Movement

    44:50 min
  • Recovery Day

    40:55 min
  • Pipeline

    Surf Power Development

    37:45 min
  • Cardio Day

    00:00 min
  • Recovery Day

    40:55 min

BONUS

FOUNDATION TRAINING
  • Foundation Training Fundamentals

    00:28 min
  • Foundation Training Follow Along

    00:22 min
PADDLE TRAINING
  • Paddling Workout

    Smooth

    24:50 min
  • Paddling Workout

    Hard

    35:35 min
  • Paddling Theory 101

    00:23 min
CONTROLLED ARTICULAR ROTATIONS (CARs)
  • CARS Full Body Routine

    Controlled Articular Rotations

    00:23 min
  • CARS Full Body Quick Routine

    00:16 min

HERE'S WHAT
YOU GET

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

12
WEEKS
48
WORKOUTS
130
MOVEMENTS
15+
HOURS

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.

GET ACCESS TO Surf Athlete Training Program

JOIN THE SURF ATHLETE ACADEMY

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US$73.5
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The Surf Athlete
has been Pumping...

4797 Surfers Transformed


GET 2 FREE BONUS PROGRAMS WHEN YOU START TODAY 

FREE Bonus #1: BREATH WORK

What you'll Learn in this 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.

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.

1.5 hours of content

10 videos series

Value: $99

FREE 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.

Value: $99

GET ACCESS TO ALL PROGRAMS

US$9.99US$2.99
per week
 

GET ACCESS TO

The Most Comprehensive Surfing Training Programs Ever Created

You’re good to go.
As soon as you get the programs you’ll realise how tremendous of a resource this truly is, and how you won’t need any other surf training programs. You can, and will, refer back to these programs for years to come. As long as you’re surfing you will be using these programs, I guarantee it.

This will change how you train and how you move your body. Ultimately it will help you with your surfing. 

These are the tools that guide your workouts, track your progress, and remove the guesswork from your workouts. Have confidence knowing you are doing the best possible workout..

 

100% Money back Guarantee

Here’s the deal:

These programs are amazing, and I know you’ll think they are amazing, but just to make sure you’re confident in your purchase, I’m offering a 7 Day Guarantee. 
If you use the programs, and really USE it, and aren’t happy with the absolutely incredible and impactful content, then get in touch and we’ll arrange a refund.

EQUIPMENT REQUIRED TO TRAIN

Kettlebell
Dumbbells
Olympic Rings
Suspension Trainer
Exercise ball
Foam roller
Full circle resistance band
Peanut Trigger Ball
Want To See A List of Equipment Recommendations?
Click Here 👉 EQUIPMENT LISTS

GET ACCESS TO ALL PROGRAMS

US$9.99US$2.99
per week

MEET THE GUY WHO’S TRYING TO
HELP YOUR SURFING

Cris Mills

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, I’ve done it, and I’m sure most of you have as well. We all need to work on body maintenance, and help keep ourselves out of pain. 

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.

GET ACCESS TO ALL PROGRAMS

US$9.99US$2.99
per week

Frequently Asked Questions

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
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.
Can beginners do the program?
Absolutely, there are alternative and progressive movements for each level.
This training will enhance your durability, promote injury prevention, and introduce high level dynamic training.
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
These programs are amazing, and I know you’ll think they are amazing, but just to make sure you’re confident in your purchase, I’m offering a 15 Day Guarantee.
If you use the programs, and really USE it, and aren’t happy with the absolutely incredible and impactful content, then get in touch and we’ll arrange a refund.
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.
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.
Can Intermediate Surfers do the program?
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.
Can Advanced Surfers do the program?
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.

Access Your Training
Wherever You Are 24/7

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

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350 Reviews

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Surf Athlete Training Program

(350 reviews)   4797 surfers