HomeSurf AthleteSurf Athlete Training Program



12 Weeks. All-Inclusive

"Highly Effective


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

4.98 (228 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...

4.98 out of 5 stars

228 reviews

  1. Lee K.

    Get it - you won't regret it :)

    Lee K. (verified owner)

    Great training programme focusing on what we surfers need the most and also explaining why we need to train these muscles, and more importantly, how – to make the most out of our bodies and surf as well as we can! Thanks Cris.

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  2. Patti V.

    Awesome programs!

    Patti V. (verified owner)

    I have purchased most of the programs. There is so much well organized content. Chris gives clear, detailed instructions that include variations to make exercises easier or more challenging. The workouts are simple to follow on either my phone or computer. I have quickly noticed an improvement in my fitness. I have also been enjoying breath work. Because of the pandemic my access to surf has been limited. This is less frustrating knowing I am doing things to improve my surf fitness while I’m in dry dock. It also helps relieve the boredom.

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  3. Chris P.

    Right on the money

    Chris P. (verified owner)

    Having just turned 50 the tips and drills in this program should keep me going thru 70. The stretching exercises are particularly spot on. Well worth it

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  4. Will S.

    Thoughtful, comprehensive and professional

    Will S. (verified owner)

    This is the best surf specific strength training app I’ve seen. The ux is quite good with a few exceptions and the content is easy to follow. I also liked that the programs are very comprehensive and systematic. The underlying physiological theory behind what you’re doing is explained so you are doing exercises with a clear “why” in your mind and can take that deeper understanding forward with you whether you keep using the app or not.

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  5. Willy C.

    Just awesome

    Willy C. (verified owner)

    The program is great, it’s easy to follow, fun exercices to work out and you feel amazing. Great for your surfing and overall for your day to day life. Thanks again for sharing your knowledge with us !!

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  6. Michael V.

    Surf Training Success Update

    Michael V. (verified owner)

    I enjoyed very much STS a couple of years ago and I have improved my training and fitness knowledge a lot from it. So there was no excuse not to get the Surf Athlete Program. I love the highly updated interactive workout program (instead of .pdf sheets) and props for the hard work Cris. Really worth the bucks.

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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

(228 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!

4.98 out of 5 stars

228 reviews

Let us know what you think...

224 reviews with a 5-star rating

  1. 3 out of 3 people found this helpful
    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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  2. One person found this helpful
    Michelle S.

    Great app for surf training

    Michelle S.

    This is a fantastic training program for surfing. I have been using the free program for awhile, and recently started on the purchased programs. It’s really changed my perspective for training specifically for surfing, and I have seen results. Even our teen boys are using it consistently, which says something. Cris is very knowledgeable, and I love the community for communication and questions. Highly recommend.

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  3. 2 out of 2 people found this helpful
    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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  4. Mariano Ponce

    Mariano Ponce (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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  5. 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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  6. Kirra P.

    Comprehensive Program

    Kirra P. (verified owner)

    A super comprehensive and rounded program that is easy to follow and caters for all levels. The work-outs are well rounded and designed for maximum effect and time efficiency. I particularly like the dynamic warm-ups and also use these on rest days with my mobility work. I highly recommend this program to everyone, you will not regret purchasing as it’s such good value for money.

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    Perfect Program to become a surf Athlete

    THIERRY O. (verified owner)

    I Finished theSurd Athlete Training Program last October and honestly it was the best Training Program I ever did. I tried a lot of them, I even tried to create mine.
    The best points are :
    * Very precise,
    * progressive,
    * very well explained and easy to reinvest,
    * Not traumatic for the joints
    * Very quick first reluts
    * Complete : you work on strength, flexibility, cardio, core, balance, breath ….
    I would add a limit to this program : you need time to understand all the workouts and to do them almost evary day for at least 45mns during 12 weeks. Pretty hard to integrate this program in an already busy schedule.
    If you can handle it, it will deeply impact your body and your soul.
    For myself, I just continued with picking some exercises in this all possibilities and I built my own program I create 3 times a week.
    Great job Cris.
    Thak you

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  8. Kevin M.

    top notch program for dedicated surfers

    Kevin M. (verified owner)

    I am 63 , have been surfing for 45 years and this program is really working great! Cris knows the fundamentals of how our bodies need to react while out in the water surfing. I cannot surf as much when I was in my 20s and 30s, I own a business and have to drive a lot. This program will get you physically where you need to be in the water, and I am only part way through the routine that Cris puts out. I can see the benefits really quickly, amazing! Thanks Cris for putting this out there, cannot wait to get through the whole program, this coming winter will be ready!!
    Kevin M

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  9. Geth T.

    Life changing!

    Geth T. (verified owner)

    I hit 40 & realised I wasn’t as fit or flexible as I used to be. Laptop time +long hours behind the wheel=super tight hips +chronic lower back pain..
    The increased range of mobility I now have in&out of the water makes me feel much freer physically and mentally: no longer do I wake up wondering how sore will my back b today, it’s a revelation! I now relish workout sessions, no more begrudgingly going for a run. User friendly& clearly explained. Absolutely first class. Thanks Cris!

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  10. Dean B.

    Amazing Surfing & Fitness Results

    Dean B. (verified owner)

    The Surf Athlete Program and Cardboard Surfer Program have improved so many aspects of my surfing and health, way too many to mention!
    Essentially, with commitment and focus (whilst still attending to work and family), Cris has provided the Tools, Technique and Tenacity for me to enhance my surfing to a level well beyond my expectations… My mind surfing is becoming a reality!
    I’m approaching 50 years of age and frothing like I’m 15 again!
    Highly recommend tapping into Cris’ Surf Strength Coach programs.

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  11. 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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