Surf Athlete Training Program
12 WeeksA 12 WEEK Follow-Along Program Designed for Surfers Who Want Improved Fitness

Radically Enhance Your Surfing by Improving Your Body

Discover a Surf-Specific Training Program that Builds "Surf Athleticism"
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



HERE'S WHAT
YOU GET
Workouts, Paddle Training, Enhanced Posture, Improve Flexibility, Joint Durability, and Surf Fitness
Welcome!
The Froth Starts Here
3:26Get Started
Must Watch First
16:08How To Shorten Workouts
6:54How To Alter Your Training Schedule
7:00
Breath Work
Intro
1:51Change Your Physical & Mental State
4:50Diaphragmatic Breath
8:53Open Up Your Lungs & Ribs
5:40Box Breathing
6:49co2 Tolerance Test
142 protocol
9:59Urge to Breathe
11:44Bohr Effect
2:59Wonka Tables
12:55Burpee Holds
13:47Breath Meditation
14:45
Dynamic Flow
Phase 1
17:36Dynamic Flow
Phase 2
20:12Dynamic Flow
Phase 3
19:52
Nutrition Intro
Get Started
2:47Nutrition: Getting Started
9:41Nutrition
Lesson 1
29:00Nutrition
Lesson 2
37:24Nutrition
Lesson 3
51:03
Phase 1
Intro
1:06Malibu
Fundamental Surf Movement Patterns
55:00Recovery Day
Weligama
Fundamental Surf Patterns & Mobility
55:00Cardio Day
Recovery Day
Malibu
Fundamental Surf Movement Patterns
55:00Recovery Day
Weligama
Fundamental Surf Patterns & Mobility
55:00Cardio Day
Recovery Day
Malibu
Fundamental Surf Movement Patterns
55:00Recovery Day
Weligama
Fundamental Surf Patterns & Mobility
55:00Cardio Day
Recovery Day
Malibu
Fundamental Surf Movement Patterns
55:00Recovery Day
Weligama
Fundamental Surf Patterns & Mobility
55:00Cardio Day
Recovery Day
Phase 2
Intro
0:47Hollow Tree's
Surf Strength Movement Development
60:00Recovery Day
Margaret River
Functional Surf Movement
60:00Cardio Day
Recovery Day
Hollow Tree's
Surf Strength Movement Development
60:00Recovery Day
Margaret River
Functional Surf Movement
60:00Cardio Day
Recovery Day
Hollow Tree's
Surf Strength Movement Development
60:00Recovery Day
Margaret River
Functional Surf Movement
60:00Cardio Day
Recovery Day
Hollow Tree's
Surf Strength Movement Development
60:00Recovery Day
Margaret River
Functional Surf Movement
60:00Cardio Day
Recovery Day
Phase 3
Intro
1:34Uluwatu
Dynamic Surf Movement
60:00Recovery Day
Pipeline
Surf Power Development
60:00Cardio Day
Recovery Day
Uluwatu
Dynamic Surf Movement
60:00Recovery Day
Pipeline
Surf Power Development
60:00Cardio Day
Recovery Day
Uluwatu
Dynamic Surf Movement
60:00Recovery Day
Pipeline
Surf Power Development
60:00Cardio Day
Recovery Day
Uluwatu
Dynamic Surf Movement
60:00Recovery Day
Pipeline
Surf Power Development
60:00Cardio Day
Recovery Day
Foundation Training Fundamentals
28:57Foundation Training Follow Along
22:26
Paddling Workout
Smooth
40:00Paddling Workout
Hard
40:00Paddling Theory 101
23:44
CARS Full Body Routine
Controlled Articular Rotations
23:40CARS Full Body Quick Routine
16:49
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
WEEK 2
WEEK 3
WEEK 4
Phase 2
DEVELOP SURF MOVEMENT STRENGTH & Body Function
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Phase 3
DYNAMIC MOVEMENTS & SURF POWER DEVELOPMENT
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Is Your Body Holding Back Your Surf Progression?
Would a stronger & more flexible body help you to enjoy your time in the ocean?
GET 2 FREE BONUS PROGRAMS WHEN YOU START TODAY
BONUS #1
Breath
WORK
What you'll Learn in this Program could literally save your life.

BONUS #2
Paddling Endurance Workouts

Most of your time in the water isn’t spent surfing, it’s spent paddling.
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
12-Week Training Program
US$29.99Get Started Today
Frequently Asked Questions
- 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.
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
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
Intermediate Surfers
Advanced Surfers
Have you already been working out?
Have you never worked out before?
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
MEET THE GUY WHO’S TRYING TO
HELP YOUR SURFING…

Cris Mills
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.
GET ACCESS TO
The Most Comprehensive Surfing Training Programs Ever Created
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:
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Learn the tools to take control of your body, your surfing, and your health with the #1 Online Surf Training Program
100+ Hours of Video Training to keep you healthy and active
Entire Library of Surf Training Workouts and Stretch Routines
More confidence, better paddling, improved flexibility, and more waves!
Become Stronger, More Durable & Flexible
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A Paddling Program To Help Have more Endurance and Power
Say goodbye to weak-ass noodle arms, and say hello to crushing heavy rips
Become A Paddle-monster
Shoulder Health Mobility Circuits
Paddling Muscles Endurance Routines
Postural Improvement Exercises
The Ultimate Program for Fixing & Improving Your Pop Up... For Good.
Fix, refine, rebuild, or regain your perfect pop up. Your surfing starts with your pop up, so make sure it's perfect and effortless.
Identify your limitations, and how to fix them for good.
Workouts that will improve your flexibility and strength for perfect Pop-Ups
Details on the fundamental techniques of a pop up.
Increase confidence. Get Radical results!
Catch more waves. Have more fun!
A Flexibility Program To Help Improve The Way You Move
Improve Your Surfing And Longevity Through Better Flexibility And Fluid Movement.
Learn How To Improve & Restore Dynamic Flexibility…
Full Body Movement Sequences Covering Every Joint, Every Muscle, and Key Movement Areas.
Prevent Injuries, Eliminate Pains, Aches, & Stiffness
Restore & Improve Your Flexibility
Move Better in the Water. Build Endurance, Core Strength, Shoulder Health
Build Peak Surf Fitness & Confidence
12 Weeks of Follow-Along Bodyweight Surf Training Workouts. Enhance Your Surfing, Improve Your Body, and Never Go to the Gym
Feel confident in your fitness, and train for longevity
Lifetime Access to Workouts, Breathwork, Flexibility Routines, and More
Quick Workouts with No Equipment Needed, Laid out Day by Day
Move & Train Like a Waterman/woman
Restore Your Health & Fitness
Improve Your Surfing, Catch More Waves, and Have More Fun in the Surf
Become Stronger, More Durable & Flexible for Your Next Surf Session with the #1 Online Surf Training Program
Improve core strength, flexibility, and surfing athleticism.
Surf Fluidly, Powerfully, and Durably. Move Well & Surf Better
Improve the Way Your Body Moves.
Jefferson T. (verified owner) –
I can’t tell you enough how this program has made me a more of a confident surfer and better yet, I’m able to understand and push maneuvers that I thought were never possible. I highly recommend this to any level surfer out there!
Rating :
Read MoreDiego H. (verified owner) –
Estoy realizando el programa de surf atletas y aunque tan solo vaya por la tercera semana de la fase uno, me ha sido de gran ayuda la recuperación de mis sesiones de surf, siempre tenia la espalda cargada con muchas contracturas y el dia de recuperación ha sido un antes y un después, solo por eso ha merecido la pena.
Gracias Cris!!!
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Read MorePaul P. (verified owner) –
I have done the routine many times and built other routines. feel strong. thanks for the details in your programs.
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Read MoreEdgar C. (verified owner) –
I feel more flexible and stronger in the water than ever. after hurting my back and injuring my shoulder from Crossfit I didn’t expect as simple as the surf athlete workouts would improve my fitness in surf but it did! im lighter and more agile in the surf. no joint pains and very flexible. i highly recommend the perfect popup, surf skate and surf athlete program as good foundations for your surfing! or for just overall fitness/health. The knowledge that cris shares is very good. yiw!
ig: stok.ed
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Read Moreor b. (verified owner) –
chris thanks for all the social media info as well.
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Read MoreSilvia K. (verified owner) –
I’ve done both the Surf Athlete and Body Weight programs and can honestly say these are some of the best programs out there. I’m 42 and a mom and I’ve been surfing for over 20 years, but lately I get to surf a hand full of times a year. I did almost no surfing all last year and just came back from a Fiji vacation having scored some of the best waves of my life. I was paddling and surfing better than I ever have with zero prep other than Cris’s workouts. Moreover, before I started the workouts my back and hips hurt all the time, I had zero strength in my arms, and I was tired all the time. My body and my health are completely changed and I can finally enjoy playing with my kid not to mention rip on my short board. Highly, highly recommend these programs.
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