HomeSurf AthleteSurf Athlete Training Program



12 Weeks. All-Inclusive

"Highly Effective


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

Enhance Your Surfing by Boosting Your Fitness
Get Stronger, Move Fluidly, and Be Surf-Fit
Train & Stretch to Prep Your Body for Years of Surfing & Progression
Surf Workouts, Stretch Routines, BreathWork & More that Directly Impacts Your Surfing


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.

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

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.

The Surf Athlete
has been Pumping...

4.98 out of 5 stars

65 reviews

  1. 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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  2. Bill B.


    Bill B. (verified owner)

    I have a surf trip coming up in about six months and I live in an area where I cannot surf very often. I need to get in shape . Right now, I’m in week three of the 12 week surf program and it has been fantastic. I look forward to doing the workouts each week. There are so many small exercises in each workout, it keeps you motivated and before you know it, the workout is over. I am really enjoying doing this program each week.

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  3. Ian Kilcoyne K.

    Great program

    Ian Kilcoyne K. (verified owner)

    Great program, gradual and specific … Clear and easy to follow

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  4. 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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  5. Inigo G.

    Rad advice, as Cris would say.

    Inigo G. (verified owner)

    Cris is making good and valuable stuff that requires your focus and hard work in a holistic way. He offers no-nonsense, no-miracle-techniques, and no instant-magic-awakening of your hidden god-of-surfing. Just a lifetime path of learning.

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  6. William A.

    12 Surf Athlete week program is great!

    William A. (verified owner)

    Just got back from a week long trip to Nicaragua after finishing the Surf Athlete Training Program. Paddling strength and endurance was much improved. Caught more waves. Paddled harder. Hurt less. Couldn’t be happier. Can’t wait to keep it up for the next trip!

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  7. philowen o.

    Great Training Help for Aging Surfer!

    philowen o. (verified owner)

    I love the easy to follow programmes and videos

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  8. Brian S.

    great app for surfers!

    Brian S. (verified owner)

    Well done app full of great info and well laid out .

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  9. Michael S.


    Michael S. (verified owner)

    I really like the diversity in this workout and it covers so many aspects of surftraining, stretches, breathing and just generally movements. Great work 😃🤙🏽

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  10. Ian S.

    Good stuff!!

    Ian S. (verified owner)

    I went through this program for 3 months and I believe it really helped my surf technique. This coupled with some work on a surf skate board made lots of difference. Many of my surf mentors and buddies noticed me being able to move a little more fluidly on waves.

    You gotta put in the work. But the program progresses nicely. And your body adapts slow and steady. And now I maintain doing the advance workouts weekly.

    I definitely recommend it!

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  11. alexandra k.

    Profound and professional

    alexandra k. (verified owner)

    This program provides professional training exercises and information . I come from the health business my self and I’m impressed by the profound knowledge that stands behind all of that.
    At the moment I’m surfing in Brasil and I use the worm up bevor the session and it feels like Heven for my back!
    I highly recommend the program. It is fun and it works!

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  12. Heath N.

    Fundamentally changed my surfing and health

    Heath N. (verified owner)

    I am so inspired by Chris and everything he does so I may be a little biased. Let me just say I went into the Surf Athlete Program app with high expectations and they have been surpassed. Chris has managed to keep up the intensity and keep me engaged with the app. That is good because if you stick with it the mechanics of the exercises will absolutely change the way you surf. I’m in Phase 2 right now. In Phase 1, I came away feeling stronger, more flexible and with more stability in my core. Now I’m in Phase 2 and I’m seeing the improvements show up in how I surf and paddle. A recent session here in San Diego involved a lot of paddling. I paddled until I was absolutely spent. Afterward, I was more sore in different areas of my central back, instead of all in my chest and arms. This was a result of using a more effective posture while paddling, and this more effective posture was a result of the work I had done with the app. The program is worth the investment in time and money. Thanks Chris for all you do and being such a professional!

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  13. Elan F.

    Just do this!

    Elan F.

    Cris continues upping his own training game, making it easier for all of us to stay in surf shape regardless of how many times a week we’re able to paddle out. This is the second course I’m doing with Cris, and the fact that it’s now app-enabled makes it super-simple to do as well as to track progress. Work out with Cris on your mobile device or tablet and you’ll get more flexible, stronger, smarter, and healthier. A final word: Cris has always made himself available and responds quickly to any questions or worries I’ve had. If you’re looking for a fitness program tailored for the needs of surfers, you should definitely check this one out!

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  14. Lucas W.


    Lucas W. (verified owner)

    Wanted to give 6 stars but couldn’t. Can’t say how much I love this surf program/programs they have help me not just in my surfing but I’m feeling better in everyday life from the surf athlete program to the breathing, the flow work and paddle training. I’ve started combining them all now and I’ve never felt better.
    Chris really knows his stuff and I feel he’s just a stoked guy who really wants to help guys surf there best. Cheers

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  15. Aimee H.

    12 week program is a winner

    Aimee H. (verified owner)

    The 12 week program is great and constant improvements are being made to app functionality. The workouts cover strength and flexibility and provide a complete all round workout. Just choose a later week to start on if you want something more advanced. Videos are really well done and clearly explain how to maintain the correct form.

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  16. ryan b.

    Excellent resource

    ryan b. (verified owner)

    I am on week 3 and really enjoying the app. It’s exactly what I needed where I get programs and easy to follow. I also like you really don’t need a lot of machines and now looking at building a gym in my garage and quitting my gym. I just need a spin bike and with the beach pool just down the street i can get my cardio in.

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  17. Dean B.

    Loving the Surf Athlete Program!!

    Dean B. (verified owner)

    My training has taken on a whole new dimension thanks to Cris, the Surf Athlete Program and the Surf Strength Coach App!! The attention to technique combined with the app have enabled me to learn heaps and get much more benefit during my exercise time. With limited spare time, this has been a huge gain for me.

    Four weeks into this program, and my training has improved to a whole new level, where my mind and body are getting stronger and I’m becoming incredibly more flexible. I hadn’t surfed for a while until last week when I went for a paddle in small conditions and blew my mind with the ease at which I caught my first wave, stoop up, and surfed it all the way in. I’m very excited to continue this journey. Thanks heaps Cris!!

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  18. Jim N.

    Unlocking my body

    Jim N. (verified owner)

    Over the past several years I have tried several programs to improve my surfing mobility. I am 48 and spent many years lifting heavy weights and following a strict strength training routine. I neglected mobility and flexibility for the most part and also developed weaknesses that I was unaware of.
    As a result my surfing has suffered and in particular I have battled restriction of movement along with associated injuries which have gotten pretty bad over the last several years. My whole body has been pretty locked up and was getting worse and worse. My biggest struggles have been with Kyphosis and anterior pelvic tilt from too much desk time, improper training and overall neglect. This has negatively affected my ability to function efficiently in the water.
    After only one month doing the full routine along with the separate pop-up program I am already beginning to feel my body open up. Paddling is improving and my pop-up is night and day. I didn’t remember how easy and effortless it could be! I still have a long way to go, but I have confidence that the program will get me there. The information and detail in the program is excellent! Give it your 100% and the reward will follow. The program is great for surfing, but also great for your overall mobility for life.

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  19. Dhia B.


    Dhia B. (verified owner)

    A m a great fan of the ap . Lots of updates and the results are there . product made with passion

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  20. Trent M.

    Worth a lot more than it costs

    Trent M. (verified owner)

    Cris’s work is excellent, and he froths on sharing his knowledge with others. Great explanations with videos for every exercise, and he uses minimal props so you can do it just about anytime and anywhere. I’ve had huge improvement in range of motion, and improvement in the water – despite me not being able to do it as often as I would like with a heavy work schedule.
    Workouts with a focus on regaining proper functional movement specifically designed for surfers, with post surf recovery techniques and exercises. Constantly being updated with more content. If you surf, you need to get into this.

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  21. frederic S.

    Surf Training App Brilliant

    frederic S. (verified owner)

    Been following Chris for quite a while on line and loved the videos on training , stretch etc.. The app takes it to another level by offering great programs for all the aspect of surfing that you would like to improve. I am a part time Life Guard so still in good shape for a middle aged man but the app training program helps me keep me in shape and improved my surfing. Great app strongly recommend all programs to anyone who wants to push the boundaries a little bit. Frederic

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  22. Abbas E.

    App Benefits

    Abbas E. (verified owner)

    I have been doing this training for three weeks now and the dynamic flow was a bit annoying and hard at start as I wasn’t understanding their benefits but now I see how it is helping me in terms of mobility and flexibility!
    The app is really amazing and my backside have been improving without even realising it thanks to all the exercices
    Thanks again!

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  23. Jenny Beesley b.

    Jenny Beesley b. (verified owner)

    Really enjoying using the app. The programs are easy to follow, with great instructional videos. I really like the fact that many workouts use minimal equipment. Makes it easy to use them on the road, when you don’t have a full squat rack/weights room set-up easily available. Plus the vids are downloadable, too.
    And Cris is always updating content on the other programs available via the app.
    Very happy with this investment in my surfing – one hundred percent worth the money.

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  24. Kirra P.

    Awesome app!!!

    Kirra P. (verified owner)

    The 12 week surf athlete training program is fantastic. It’s very well designed with gradual progressions once you’ve mastered the foundations. Clear explanations video instructions make it easy to follow. I’ve been after this type of training regime that will positively enhance my surfing rather. I love the dynamic flow warm-ups incorporating specific movement and breath work. Highly recommended any of Chri’s stuff always well worth the money.

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  25. Rob F.

    Great program!

    Rob F. (verified owner)

    This program is awesome and has been an amazing Companion piece to my training after completing Pt post meniscus surgery. I recommend Cris most highly!

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  26. Mark L.

    The Programs a 10!

    Mark L. (verified owner)

    Cris’s knowledge of the human body and how it can move athletically, is another level. The program caters for all levels, quickly highlighting the individual’s biomechanical and physiological strengths and weaknesses. Cris teaches you to be mindful of your circumstance. His holistic approach in the program encourages and enables the user to move more freely. Moving freely helps a closer connection with the ocean. Free flowing movement, to surf with strength, flow and grace is my goal. It’s epic.
    A frothing 58 yr old

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  27. Rudolf S.

    great app, great workouts!

    Rudolf S. (verified owner)

    The 12 week Surf Athlete Training Program has really pushed my surfing. As it a very holistic, full body program it delivers huge benefits not only for surfing. The free stuff you can find within the app is rad too

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  28. Mike C.

    Great Program

    Mike C. (verified owner)

    This app is great. Fills in the blanks on days where this is no surf. Plus feels totally applicable for getting healthier for surfing.

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  29. jim a.

    Too good!

    jim a. (verified owner)

    been looking for movements that Cris provides In the app for years. Have gotten the pop up program, app and osp and over the last two years and my surfing has really progressed.

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  30. Alicia K.

    Awesome app!

    Alicia K. (verified owner)

    This app is awesome because Cris is the master of explanation. He gives you all the information you need to feel confident in what you are doing. And the breath work section is exceptional.

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  31. Mo G.

    Fun and effective way to improve your fitness and consequently your surfing

    Mo G. (verified owner)

    You can really tell that Cris has dedicated his life to surfing, health and fitness. He is incredibly knowledgable and has a very motivating way of communicating (just check out some of his YouTube to get an idea). The Surf Athlete program is a structured and progressive way to get into the best shape of your life and prepare your body for surfing. The series of videos and exercises are professionally recorded and very well explained. The app is constantly improving and easy to navigate. I’m currently about half way through the program and I’ve noticeably improved my flexibility and core strength by now – and I paddle stronger than ever and have a more dynamic pop-up as a result.
    As an additional bonus, the section on breathing is really interesting and has some good exercises as well… But if you have a good breathing practice (from yoga or free diving), you probably won’t learn anything groundbreaking on that topic. Still, really great stuff!

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  32. Joel P.

    Joel P. (verified owner)

    The whole program is designed to help you surf better, and also help improve your pop-up. I am in-land so I don’t get much wave time, so these exercises and stretches help when I do get surf time. I also like his functional assessments, to see where the focus needs to be.

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  33. Justin M. R.

    Best Online Surfing Training - By Far!

    Justin M. R. (verified owner)

    I’ve always been on the hunt for a good surf training program. I live in the Washington, DC metro area, so getting to waves is a difficult task, and surf is good only in the very cold months. Consequently, I’ve always been in need of a training program to keep up my paddle strength. First, there just were no programs out there. I found Chris Mills a long time ago, from watching youtube videos.
    When he first made a video program to purchase, I jumped on the program. This Surf Strength Coach program and application is the culmination of a lot of great work that is now in a fantastic product.

    Chris’ instruction is always clear and concise. He targets exactly what you need and shows alternative movements. He stresses form, which is always a hallmark of a good coach. Finally, a REAL surfing program.

    This program is worth every penny! Thanks Chris for the years of instruction and for finally making this program and app.

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  34. Kristine B.

    Kristine B. (verified owner)

    I first heard about Surf Strength Coach by searching for some exercises specifically for surfers and Surf Strength Coach videos kept coming up. The videos were easy to follow and exactly what I was trying to find. This led me to discovering the Surf Strength Coach website and getting the program. Cris has a comprehensive program that is inclusive of surfers of all abilities and I find the app is fantastic to follow and really motivating. It takes out the guessing and it’s truly like having a private coach working with you on the fundamentals. I have already learned a ton from starting the program and can’t wait to continue with my training!

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  35. Greg H.

    Greg H. (verified owner)

    I’m glad I bought this. I’ve learned a lot and really enjoy the way Cris has put this together. I add this to the other training that I do, and it really helps me reduce tightness and keeps me limber. And, Cris’ tips have really helped when I’ve implemented them while surfing. For someone who has surfed more than 30 years, I’m stoked on the additional progress I’m making and how I’m able to still pull multi-hour sessions.

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  36. Vincent d.

    fits in perfectly with my way of life

    Vincent d. (verified owner)

    when you get older (49) you have to do all this to be able to continue surfing. Especially surfing with confidence, strenght and mindsetTo prevent injuries or to cope as they do now. I have an MCL sprain. I was in good paddle condition and I don’t want to lose this. My plan is to follow it here and also learn some extra tricks (when is it online?)the surf atlhlete training program is so good to fit into your life and especially into your surfing life. I feel fitter, stronger and more confident and follow the extra info about food, podcasts etc, to know more and to learn more.its good stuff.I will be fully committed to the surfing program and hopefully in a better state than before my injury.Cris.if you have some tips for my recovery let me now please.I need to buy a brace for surfing,you now some good ones.Thxs

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  37. Jon A.

    Muy buen programa!

    Jon A. (verified owner)

    Muy buen programa que te permite mejorar tu estado físico de manera funcional, preparándote para aprovechar al máximo las mejores sesiones en el mar. Buen trabajo!

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  38. Scott Barnes B.

    Scott Barnes B. (verified owner)

    Started surfing in my mid 30’s and love the sport, I found myself struggling to pop up correctly and move around freely.
    Now in my early 40’s I recently signed up to the surf strength coach 12 week challenge.
    My hips and lower back are starting to move the way they should again, I have more energy and my pop up has improved, i’m surfing better than I ever have.
    It is the perfect surf fitness program.
    Thanks Cris awesome program.

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  39. Mitch P.

    Mitch P. (verified owner)

    This program is legit! Surfer or not it will get you moving and feeling better for the rest of your life. Super easy to follow along with the videos and lots of extras as well. The exercises are high quality and focus on form and function. Cris is awesome and is always willing to answer questions and help out. I’ve been looking for something like this for a long time and am stoked I found it!

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  40. THIERRY O.

    Fantastic opportunity

    THIERRY O. (verified owner)

    I did the surf athlete training. Amazing results in terms of flexibility, core, strength…. I never stayed that long in the water, so I could take more waves. Moreover, I am much more confident now… I can try things I never tried before. It’s really indredible…. If you want to improve your physical capacity for better/longer surfing, do it…. no doubt. But one thing, be patient at the beginning, it does not come that fast, keep going weeks after weeks. Then …. comme back in the water…. Waouuuuuh….. Really, GO

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  41. Gary Crocker C.

    If I failed to plan then I've planned to fail

    Gary Crocker C. (verified owner)

    Let me explain. I’ve been surfing almost non stop since 1968 and although I went through periods of hitting the gym to “up my game”, aging never stops, injuries became more frequent and harder recoveries even more so. I stumbled upon Cris’s Surf Strength Coach programs back in 2013 and dealing with minor injuries, I incorporated some of the free tips and movements into my workouts making up my routine as I went. All good so I thought. Fast forward two years Sept 2015 and another injury but this one was something different. I broke my neck and was out of the water for a year. Out of shape, limited movement, fatter than I’ve ever been. Nothing moved like it should. Not just my neck but everything…. back, legs, shoulders you name it. Just a mad circle of constant setbacks. So back to the gym right? Incorporate some of my “free” tips and movements right? But things did not progress as I expected. I mentioned age and was beginning to think that maybe it’s getting the upper hand and just maybe my lifelong surf journey was ending. I’ve had a lot of time to think about this so what was missing? Was I doing something wrong? What is the plan to get my body moving? It’s obvious that my self made “plan” was not working and if I was to continue to be a surfer and move like one I need to have a plan and follow it. So as a birthday present to myself and a commitment to progressing, I purchased the Surf Athlete program. I have to say this program is spot on. In the first week alone I realized the depth of neglect my body has endured by not having a plan focussed on flexibility, movement and strength. It’s just plain awesome that I really don’t need to go to a gym and I can still get totally worked. The phone app (which is perfect) and an open spot to move and a plan is all that’s needed. It’s what I needed. The journey continues. Thanks Cris

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  42. Johannes B.

    Since 2012

    Johannes B. (verified owner)

    Started to leech Cris free videos on YouTube in the beginning. Bought my first training program in 2012 called STS (Surf Training Success). Back then it was all about PDFs. Been hammering that program ever since but thought it was time to get into a new program. Surf Athlete Training Program is an app in my phone with videos, feels like Cris is in the gym with me guiding me through. No more PDFs.

    This is a extremely well formated and solid program. I do not regret one cent spending on this program, nor the STS program. Loving the term “prehab” by the way. Ever since the STS program I have been getting funny looks at the gym performing some of the drills. Six years later look who’s laughing – pain free, strong & mobile.

    Looking forward to get to the next level with this program.

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  43. lucas p.


    lucas p. (verified owner)

    Great program. I had a knee injury and I used it to be fit again for surfing. I was able to be surfing again, and with a higher level of strenght.
    Chris is also available for questions and doubts during the training journey. Highly recommended!

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  44. Samuele F.

    Surfer path.

    Samuele F. (verified owner)

    You can join the gym and follow a generic program, but if you want to progress in surfing, Chris has all the tips. He is a professional and enthusiast. Money well spent!

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  45. Susan J.

    Finally a program that is LEGIT

    Susan J. (verified owner)

    Been following along with the content Cris has been putting out since I started surfing 7-8 years ago and always end up coming back for more. There is SO much BS in the health and fitness world, I feel like this program has gotten it figured out. While other programs might briefly hit one or two important subjects, this program is well rounded from the importance of breath, recovery, mobility, injury prevention, etc. The guy is all about learning, growing and progression for himself and everyone he comes into contact with. I find myself constantly recommending his content to fellow surfers and any athletes really that are seeking legit health and enhancement of their performance. I have finally figured out some ongoing injuries and gained confidence that I can charge without an exceeded risk of injury. I couldn’t be more grateful.. Cris is an absolute legend and an inspiration on so many levels. This app is an awesome life hack for anyone interested in true health, well being and kicking ass in the meantime.

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  46. Matthew J P.

    Awesome sports specific program

    Matthew J P. (verified owner)

    Love this app, been following Cris for some time and he puts out the best content. Not only do the programs help improve your surfing but it carries over to everything else. So much up to date and exclusive detail, the instruction in the videos are top notch. The dynamic movement and stretches are worth their weight in gold. Highly recommend this program.

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  47. William M.

    Returning to the lineup after shoulder surgery.

    William M. (verified owner)

    In the last 3 years I’ve had surgery on both shoulders for torn rotator cuff muscles. Recently started using your program to improve my pop ups which as you can imagine have become very sloppy. As I write this review I’m in Lombok and thanks to the strengthening and mobility protocols I’m back surfing as well as or better than before. Keep up the good work.
    Cheers William

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  48. matthew r.

    matthew r. (verified owner)

    Really enjoying the program. I’ve noticed a sustainable improvement in both my surfing and general fitness and flexibility. The specificity of the program is great, especially aiming to increase joint mobility under load, rather than a standard stretching program.
    Cheers Matt

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  49. Nick L.

    An amazing, comprehensive wellness program

    Nick L. (verified owner)

    The app is an amazing tool for anyone interested in increasing performance, both in terms of technical development and sustained health and longevity. You need to take care of yourself if you hope to surf at a high level into your 30s, 40s and beyond; Chris Mills knows his stuff, clearly has done his research, and has laid out clear and well organized plans for keeping your body fit and moving well.

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  50. Jay Z.

    Great product

    Jay Z. (verified owner)

    I have surfed for over 20 years along the way I have paid for lessons and have been to several surf camps. Nothing even comes close to the instructional videos and demonstrations from Cris.

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  51. Fabian K.

    Fabian K. (verified owner)

    I finished phase 1 now and I’m in to the basic of the programm… feel already some progress and I’m excited to go on with the training! It’s fun too… let’s start!!

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  52. Scott F.


    Scott F. (verified owner)

    Cris has put together an amazing package to cater for both the seasoned trainer and absolute newbie.
    I’ve been regularly training for twenty years and have been a trainer and coach for the past ten.
    Do yourself a favour and jump on board!

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  53. ANDREW S.


    ANDREW S. (verified owner)

    Love the stuff Chris puts together for an everyday hacker like myself to feel more flexible and more confident in various levels of surf. I’m sharing the Stoke with all my mates who don’t get to surf enough

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  54. Aleksander S.

    Aleksander S. (verified owner)

    For the first time, I feel that my gym workouts make sense! Not only am I getting stronger, but my body moves and feels better. 6 weeks into the program, I know I’m gonna be prepared for my next surf trip. Keep up the great work, Cris!

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  55. Brian C.

    Brian C. (verified owner)

    This program is great! I have been able to go down in volume my boards… and my 6mm winter suit doesn’t feel like a hinderance any more. Why wasn’t this available 20 years ago:P

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  56. James D.

    Pushing into the Future

    James D. (verified owner)

    Every year brings added aches and pains. When you’re in your 20’s and 30’s these changes appear subtile and inconsequential. Once we stagger into our 40’s and beyond, the changes are more noticeable and impactful to overall health. Realizing you’re going through these changes is critical in ensuring you remain healthy and active for the years ahead. Knowing how to extend your bodies functionality is critical. The Surf Strength Coach program delivers on all accounts. It addresses the importance of pliability and flexibility to one’s surfing. It focuses on the key strength muscles needed for each surf session. As a 70 year old surfer, I find Cris’ instruction to be doable and totally applicable to my surfing capability. Cris also encourages direct communications between himself and the client to capitalize on his knowledge and the client’s desire to improve. Growing old gracefully is not an option without dedicating the time and effort to counter the bodies desire to essentially digress into old age. The saying “use it or lose it” sadly has a critical impetus on surfers as we age. We must be able to identify with certainty those parts of our bodies that need special focus for rehab and enhancement as we age. In addition, an overall exercise program that keeps us limber and strong helps us to stroll into the golden years of surfing with minimum suffering — both physical and mental. Cris’ program accomplishes this on all levels. Well recommended !

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  57. Susanne N.

    A huge resource not only for surfers

    Susanne N. (verified owner)

    Since I got lazy the last year, I started the program. It is well structured, easy to follow and it offers something for everybody. Unfortunately I injured my knee badly and had to switch to rehap 🙁 but the breathing programm is still a great resource & got me back on the Wim Hof method as well. I still have a-3-months-break to go and I happy to start over again.

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  58. Jorge R.

    Awesome Program

    Jorge R. (verified owner)

    I started seen results right away, a lot of movements that I neglected for a long time. The new app is great, very organized, making it easier to follow the workouts. The instructional videos are awesome to have in the app to use while doing the workouts. This is a game changer.

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  59. Greg C.

    Greg C. (verified owner)

    I have purchased a few apps from Surf Strength Coach and added the Surf Athlete Training Program a few months ago. It is a great program which focuses in detail on training for surfers. I am a middle aged shortboarder and since using Surf Athlete Training Program my pop ups are quicker and I am more dynamic in the water. I would recommend bundling the Surf Athlete Training Program with the Stretches for Surfers for the best results, a combo of fitness with mobility.

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  60. Evan B.

    Helped me get strong and mobile

    Evan B. (verified owner)

    Loved the program, I’m a kite boarder and couldn’t find anything that would translate well. Love how much functional and mobility work is built in. In 3 months I felt my body change and I was visibly more confident on the water. Can’t wait to see what programs be builds next.

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  61. Mattia A.

    Mattia A. (verified owner)

    I have just started but I really like the program, there are a lot of specific surfing exercises and every time I can’t wait to train. It’s the program I was looking for! Thanks so much!

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  62. Don H.

    Solid program

    Don H. (verified owner)

    This training program is great. Unfortunately, I got about 1/2 way through and my 30 year back issue flared up (unrelated to the surf program). I’m now back at it, starting over, but found it is a really good for progressing through my recovery. The app is decent, the workouts and movements are clear and concise. Looking forward to getting back in the water!

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  63. Carl C.

    Carl C.

    I’m a middle aged beginner trying to pick up where I left off about ten years ago. I’m working through the Surf Athlete Training program and it’s great. It’s helping me in the water as well as out. The increased mobility has actually sorted out back pain issues that I’d been having as a result of too much time sitting in front of a screen. I’ve gotten so much out of this program.

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  64. Matej P.

    Matej P. (verified owner)

    I’ve been having back pain issues for quite a while, tried a lot of different programs etc., but this one did it for me. Not only you get a surf training you never knew you needed, but you get to increase your overall mobility, body control, strength, all in one. I dont go on surf trips as often as I would like, but man, can’t wait for the next one. Thanks Cris!

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  65.  .

    . (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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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.

Is Your Body Holding Back Your Surf Progression?

Discover a training program that builds, improves, and restores surf athleticism.
Fluid, strong, powerful movement 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.

Highly Effective Training
That Delivers Results You'll Feel in the Ocean.

Phase 1

A foundation of basic control, strength, and mobility, setting up the body for increasing demand and dynamic training in later stages

You’ll lay down the needed strength around the hips and core for durability and injury prevention.
You’ll work on increasing range of motion in the spine, shoulder, and lower body to begin freeing up your movement so you move fluidly in the ocean.
You’ll start building the foundations of strength in the movement patterns that truly carry over to your surfing.
Get through this phase to build the base for the next stages of training that you need to get to!

Phase 2

Phase 2 pushes your body into new levels of strength, flexibility, and dynamic training.
These workouts train your body for the demands of what progressive surfing requires.
A strong and mobile lower body, durable shoulders, a dynamically strong core.
You’ll train along with these workouts and stretch routines, and immediately understand how it will directly improve your surfing.
Upon completion of Phase 2 you’ll be at new levels of movement and surf specific strength, and completely prepared to dive into Phase 3.

Phase 3

As soon as you feel the first workout, you’ll immediately know why you had to get to Phase 3 of the Surf Athlete Program.
No matter your age, or skill level of surfing, these workouts prepare you for decades of surfing, and will completely take the brakes off your surfing.
This is the type of training that anyone who surfs should be capable of.
You’ve progressively built your body over the last few phases of training to get to this point.
Move, jump, pull, spin, lift, push, and do it all dynamically, the way a surf-body needs to.

The Entire Program
Get Started Today!

Access Your Training
Wherever You Are

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!


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.

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.


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

12-Week Training Program
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

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


Cris Mills

Performance Coach, Massage Therapist, CHEK Practitioner

My name is Cris Mills, I operate, 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.



Surf Athlete Training Program

(65 customer reviews)


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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