12 Weeks. All-Inclusive
SURF
ATHLETE
"Highly Effective
TRAINING PROGRAM
That Delivers Results
You'll Feel in the Ocean..."
Rated 5.00 out of 5 based on
customer ratings
4.98 (243 surfer reviews)
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.
Is Your Body Holding Back Your Surf Progression?
Discover a training program that builds, improves, and restores surf athleticism.
Fluid, strong, powerful movement capacity...so you can surf!
Workouts, flexibility routines, and more
To enhance or restore your ability to move in the manner a surfer needs to.
Build strength & fluid power that carries over to the surf.
Develop a body that can gracefully work on the skill & art of surfing.
12
Weeks
48
Workouts
130
Movements
The Entire Program
US$127.00 Get Started Today!
THAT'S LESS THAN US$8 PER WEEK!
Access Your Training
Wherever You Are 24/7
Download all Videos and Access them Offline
Our fast, easy to use and secure app lets you access your account wherever you need it.
Would a stronger & more flexible body help you to enjoy your time in the ocean?
Get the most out of your time and effort towards improving your body.
Train using professionally designed workouts so you truly benefit & improve.
Build fitness that carries over to how you feel, and how you move in the surf!
BONUS PROGRAMS
Breath Work
What you'll Learn in this Breath Work Program could literally save your life.
Discover the Essential Breath Work Protocols to enhance your focus, calm your heart rate, build confidence in heavy water situations, and boost your overall performance.
Breath is a critical and valuable tool that you will learn to influence your physiology, health, performance and truly impact your surfing.
In this series of 10 Breath Work videos, and well over an hour of content, you'll learn the fundamentals of breath-work. You'll discover the methods I've learned from leaders in the field, and the tools I teach clients every day. From the basics of optimising your breathing to breath hold training.
The methods you'll implement are some of the most efficient breath training out there. This series of training is an incredible starting point to understanding how to use your breath to impact your health and surfing. Apply these methods to your life, your surfing, your training, and your recovery.
BREATH WORK INTRO
CHANGE YOUR PHYSICAL & MENTAL STATE
DIAPHRAGMATIC BREATH
OPEN UP YOUR LUNGS & RIBS
BOX BREATHING
CO2 TOLERANCE TEST
142 PROTOCOL
URGE TO BREATHE
BOHR EFFECT
WONKA TABLES
BURPEE HOLDS
Paddling Endurance Workouts
Most of your time in the water isn’t spent surfing, it’s spent paddling.
Implement these specific paddle training workouts and boost your endurance in the surf. Less flailing and fatigue, and more strong paddle strokes and waves.
For individuals that don’t surf frequently
The inherent physical requirements of surfing (mostly paddling), cause quick fatigue and potential frustration. I want to help you build your “work capacity”. If you can't paddle you can't surf. That's frustrating and straight-up annoying. You can fix that, and these workouts will do just that.
Long and Endlesly
Your ability to sustain long duration paddle outs, the ability to endlessly move your arms, duck dive repeatedly, hold your breath, and then keep on paddling. These workouts will focus on not only creating a more robust and durable upper body, but also help to give you a buffer of endurance and paddling capacity.
EQUIPMENT REQUIRED TO TRAIN
- Elastic Resistance Bands
- Olympic Rings or Suspension Trainer
- Exercise Ball (inflatable)
- Foam Roller or Tennis Balls
- A few Dumbbells or Kettlebells
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
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.
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.
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.
Pascual E. (verified owner) –
46 years old and recovering from a neck injury. It was a wake up call for me to change my lifestyle and get back to what made me happy. I wanted my stoke back and in order to do that I needed to get my strength back. And I also wanted to come back better than before. After checking out some of the free stuff I decided to pull the trigger. I had already started self training a few months ago so I was on my way but this program has started to take it to the next level. I just finished week 2 of the surf strength program and I can already feel the difference. Check it out. Try it out. And be honest with yourself. A really coach has lots to offer that I never realized before. Much gratefulness!!!
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Jason B. –
Aloha. First review I’ve ever written. This guy is legit and these programs are tremendously helpful. I’m in my forties and live in Hawaii. Wanted something to help me learn to surf and to surf well. These programs are all wonderful. Challenging workouts and a skilled instructor. And the APP is easy to use and very informative. Give Chris a shot. Won’t regret. Mahalo.
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David L. (verified owner) –
This is the perfect balance of strength and mobility. It’s obvious a lot of thought went into creating the program, the result is a clear structure and progression that prevents injury while increasing the challenge over time. The benefits to your surfing will also translate beyond to overall health and posture in every day life. This is not only the best surf training program, but probably the best training program period. The videos have high production value, the app is great, and the bonus content on breath work and paddle training are fantastic. I have zero hesitation recommending this, get it now!
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Nicholas C. (verified owner) –
At the ripe old of age 40, i have been watching surfers in amazement and thought – I need to try this. But I had no idea where to start. After some research, I stumbled across some fantastic Youtube videos by Chris and they left me wanting to learn more from him. I then found the Surf Strength Coach – and was WOWED!! It provides a profound understanding of what is required to get up and surf, starting at the very beginning. It is like having my very own personal coach on demand in my pocket.
I am only new to it, and am very slowly progressing – but this is due to my level of fitness and time demands. The program allows me to go at my own pace, which again is what I need. At this age balancing work/life balance is a challenge – but knowing I have this little gem in my pocket, am confident I will be up and surfing in no time.
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Aly L. –
Just complete week 2 phase 1 of the surf athelete program and I feel much better, improving flexibility and endurance during surf session. I am re-born actually thanks to this program! Highly recommended.
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ippolito b. (verified owner) –
Living far from the easy is not easy for a surfer. When I happen to go surfing I want to be as ready as possible in order to fully enjoy my time in the water but usually I struggle during the first session as my mind and my body aren’t ready due to the long inactive period. I’ve never done a surf focused training so I decided to give surfstrenghtcoach programs a go. I started with the perfect pop up training and then moved to surf athlete program and I can tell you that I’ve noticed changes since the first week! Now, every time I go surfing, I feel ready to surf at my best since the first wave of the session and I feel at ease also in more challenging situations. Furthermore, Chris is very clear in explaining every aspect of the training and he also teaches the technical know-how of the surfing act. Definitely worth the investment if you want to improve not only the quality of your surfing but also your body!
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