HomeSurf AthleteSurf Athlete Training Program



12 Weeks. All-Inclusive

"Highly Effective


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

4.97 (158 surfer reviews)
One time payment. Lifetime access

Radically Enhance Your Surfing by Improving Your Body

Move Fluidly, Athletically, & Powerfully.
Build dynamic strength & endurance that carries over to your movement in the ocean.
Prepare your body for what your surfing & the ocean demand.
Workouts and Stretch routines that help you move like a surfer needs to.
Build a stronger and more mobile body so you're not limited in the surf.
Improved endurance, shoulder health, dynamic flexibility, core strength, and more.

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

Enhance Your Surfing & Unlock Your Potential by Building a Body That

Surf fluidly, and powerfully without bodily restrictions.
Spend more time in the water and catch 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.

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.


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

Phase 1


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.


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


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


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


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


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.


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.


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.


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. 


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


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.


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


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. 


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.


Appreciate the full-body changes that make surfing more fun, easier, and safer.

The Surf Athlete
has been Pumping...

4.97 out of 5 stars

158 reviews

  1. Roland M.

    Perfect Preparation for the Rest of your Surfing life

    Roland M. (verified owner)

    The surfathlet Programm brings you back into an amazing Shape and it is fun to do. Great mix of Stretching and Strength exercises.

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  2. Angel H.

    Great surf training program

    Angel H. (verified owner)


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  3. Patrick E.

    Intelligent and thorough surf fitness program

    Patrick E. (verified owner)

    So I’m 49 and my wife is 45. We’re no spring chickens but we both like to think we keep relatively fit and healthy – running, surfing and doing our own thing at home with dumb bells, TRX etc. I also did HIIT or circuit classes a couple of times week at the local gym on the assumption that someone shouting at me to do exercises to the point of organ failure was the kind of motivation required to stay fit. The COVID lock down changed all that. The gym closed and suddenly we were at home, with three kids, a dog and lots of time with zero structure. We needed a regime, a rhythm of training we could slot into to keep us sane during lock down. I’d been dabbling in a bit of Cris’s free YouTube videos and liked the focus on functional surf fitness given surfing is the thing I want to continue progressing at. It all seemed very plausible and well considered. Plus, Cris seemed to know loads of latin terms for obscure body parts I’d never heard of, so for that alone it was worth a go.

    We’re now in our final week of the 12 week programme and rate it very highly. The impact to our surfing has been palpable in terms of paddle strength and feeling better equipped in the water. There’s plenty of solid strength work, but also tons of challenging mobility exercises and a comprehensive series of great stretches. You’ll get the sweaty endorphins and the sense of achievement you get from any normal exercise session. But you’ll also come away with the sense that you’re re-wiring things in your body and that you’re more connected in the way you might feel after a yoga session for example. It’s not all fun and games. It’s hard. In fact, during moments of extreme effort I have to confess we may have called Cris some unkind names that may also have included some colourful curse words (sorry Cris, nothing personal, there was no one else around to aim at).

    Be patient. You’ll need to devote a bit more time than you might be used to in an exercise session, especially in the early weeks, as you wrap your head and your body around the movements. But it’s worth the time and commitment because it’s clear you’re on a path of progression rather than a treadmill to nowhere.

    Good stuff Cris! Thanks a lot. Would be nice to chat sometime. Cheers! Patrick

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  4. George H.


    George H. (verified owner)

    Everything you need to stay loose and strong in all the right places to help you achieve the athleticism needed to surf well is in this program. When I first found Cris on youtube years ago, he helped me realize how much mobility I was missing in my entire body. I bought his program back when it was just a downloadable PDF and it was life changing. Turned me into a full on mobility junkie. Once he came out with the app I jumped on it, and have to say it is by far the best surf fitness program you will find. I like that it is equally about strength, mobility and flexibility, and that he doesn’t have you beating your body up to the point where you can’t move. Cris is passionate about what he does, and it shows through all the work that he has put into this program. If you ever get a chance to go on one of his trips, you should do that as well. You will not find a better coaching team anywhere. Thanks Cris for helping me to continually improve my surfing even at 45 years old and after 27 years of surfing. Keep up the good work!

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  5. Ryan John L.

    Ryan John L. (verified owner)

    The program is a progressive, multidimensional approach to training. It wont leave your body taxed, and disrupt your surf sessions. It adds to the surf sessions, by giving vitality, strength, and confidence. Vitality, due to the holistic, and progressive approach, and confidence in different positions, due to the new found strength. This is the second program I have picked up from cris, and my family have been using the dynamic warm ups now for years, both for morning routines and pre workout/surf. There is a lot of knowledge that is shared through this app for which I am always grateful.

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  6. Jeff H.

    Feelin’ stronger every day

    Jeff H. (verified owner)

    This program is a MUST if you do anything athletic. Even more so if you surf. Made my surfing so much better – so stoked to ride stuff that used to beat me up. You’ve gotta sign up for this program. It will be the best money you have spent to up your stoke. Do it!!

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Is Your Body Holding Back Your Surf Progression?

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

The Entire Program
Get Started Today!

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!


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

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'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
Get Started Today

Frequently Asked Questions

Do I have access to the program forever?
Yes! Once you purchase the program you will get lifetime access and discounts on new programs.
What Equipment do I need?
All you will need for this program is:
  • Elastic Resistance
  • Bands Olympic Rings or Suspension Trainer
  • Exercise Ball (inflatable)
  • Foam Roller or Tennis Balls
  • A few Dumbbells or Kettlebells
Can beginners do the program?
Absolutely, there are alternative and progressive movements for each level.
How is the program delivered to me?
This is a digital program intended to be downloaded to your mobile device so you always have it with you during your workouts. Once you join the Surf Athlete Training Program, you will receive access to the entire program. Download everything and it’s yours forever.
Why Is Equipment Required?
There are basic equipment requirements for this training program, but with these basic tools you'll be able to train effectively for years to come.  To train efficiently in the movement patterns that carry over to surfing, applied resistance is required.  Take paddling for example, it's a pulling movement, so various forms of pulling need to be trained to develop endurance and durability.  

A set of Olympic Rings, elastic resistance bands, or some light kettlebells will allow for a vast array of pulling exercises to ramp up your paddling endurance.  Much of the Rotational Core work requires either an Exercise Ball or Resistance Bands.  Developing strength and power for the lower body requires the addition of resistance so a Kettlebell becomes quite beneficial.  

Training with weights or resistance won't make you into a meathead or overly bulky.  What it will do is help you to develop a stronger and more capable body.  If you don't have all the equipment right away, no worries.  For nearly all exercises there are alternative movement options if you don't have that particular piece of equipment
Refund Policy
All purchases made on our website, or via the Surf Strength Coach app platform are NON-REFUNDABLE.  We proudly stand by our work, programs, and training protocols, and you can readily view the numerous testimonials regarding our programs if you are unsure of the quality of our work. Due to the downloadable nature of our programs, and considerations of Intellectual Property, refunds will not be granted for any training programs or educational programs.

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

(158 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.


Share your thoughts!

4.97 out of 5 stars

158 reviews

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4 reviews with a 4-star rating

  1. Adam K.

    Unbeatable content for surfers

    Adam K. (verified owner)

    The content and layout of this program are incredible. I am on week 2 and what I have noticed so far is that Chris is someone who cares deeply about precision and is able to demonstrate and articulate not only how to train the human body, but also why it’s important to do certain movements/stretches/exercises as it relates to surfing. The hidden gem in my opinion is the recovery section. It is so thorough that at first I was intimidated by it and felt like it was a bit over my head. But after spending an hour going through it one by one, I realized how simple he made it for an untrained guy like me to understand the anatomy and the movement needed to execute a solid recovery session. I was mostly excited for the strength aspect of this program but was not prepared for how awesome the stretching and tissue release segment would be.
    I have no real complaints – but I think there is room to make the user interface a little easier to use and see, for example making the reps text larger and to add a back button in case you accidentally click “next” while going through the workouts. All in all, I am 100% stoked on this program and I think the value is through the roof!

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  2. Alessio N.

    The best training to prepare for surf that I have seen

    Alessio N. (verified owner)

    I really enjoy following this training program, it has a high variety of exercises and stretches that really matter to surf. The first weeks felt a bit weak, but as you progress it really starts to fire up.

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  3. Alessio N.

    The best training to prepare for surf that I have seen

    Alessio N. (verified owner)

    I really enjoy following this training program, it has a high variety of exercises and stretches that really matter to surf. The first weeks felt a bit weak, but as you progress it really starts to fire up.

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  4. 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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