Method Performance Co
Strength & ConditioningIf you’re new to snowboarding or the gym, you’re in the perfect place. This program is all about building you up without beating you up. We’re using an evidence-based training structure to give you the key ingredients every beginner rider needs: balance, stability, lower-body strength, and the ability to stay upright when gravity starts negotiating.
You’ll cruise through simple, progressive movements that teach your body how to absorb force, control momentum, and stay centred—basically, all the stuff that stops you from becoming a human snowplough on day one.
To spice it up, we’ve got:
• Aerobic conditioning to keep the engine humming on those long runs
• A tidy little METCON circuit to build resilience, coordination, and that “I don’t quit” energy
Expect a few wobbles, steady progress, and sessions that leave you feeling switched-on rather than smashed. By the end, you’ll be stronger, more stable, and genuinely ready to take what you’ve built in the gym onto the mountain.
Strap in, stay loose, and get ready to ride with confidence.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
RAMP warm up - Strength
Raise: 3- 5 min Full Body - Any CV Machine. Lower - Air Bike / Rower/ Bike-erg / Treadmill Upper- Air Bike / Ski-erg / Run Activate/Mobilise: 8 Reps Worlds Greatest Stretch 8 Reps 90 90s into hip push through 8 RepsFloor Angels 20 Seconds Cat Camels. Prepare: Using an ash pole or empty bar/ light weight mimic the movement patterns in the session you're about to do for 2 - 3 rounds 6 reps each move
B
Row, Rotate and Press
3 x 8 @ 5
C
Broad Jump
D
Trap Bar Deadlift
E1
Pull-Up
E2
Push-Up
E3
Split Squat
F1
Med Ball Twists
F2
Paloff Press
Conditioning
G
Cool Down
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause). Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
Conditioning
A
RAMP Warm up - Conditioning
Raise: 3- 5 min Raise: Any CV Machine / Air Bike / Rower/ Bike-erg / Treadmill / Run Activate/Mobilise: 30 Second each leg Yielding Iso Split Squat 8 reps Inch Worm Walk-Out 30 second per leg Pigeon Stretch 8 reps per leg Single Leg RDL Prepare: A Skip B Skip Combo 2x20m each into: Run - 2x 20m Bounds/ Power Skips
B
Lateral Bound
3 x 5
C
Assault Bike
4:00, 3:00, 4:00, 3:00, 4:00, 3:00, 4:00, 3:00 @ 8, 4, 8, 4, 8, 4, 8, 4
Conditioning
D
Cool Down
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause). Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
Prep
A
RAMP warm up - Strength
Raise: 3- 5 min Full Body - Any CV Machine. Lower - Air Bike / Rower/ Bike-erg / Treadmill Upper- Air Bike / Ski-erg / Run Activate/Mobilise: 8 Reps Worlds Greatest Stretch 8 Reps 90 90s into hip push through 8 RepsFloor Angels 20 Seconds Cat Camels. Prepare: Using an ash pole or empty bar/ light weight mimic the movement patterns in the session you're about to do for 2 - 3 rounds 6 reps each move
B
Banded Side Step
1 x 5
C
Box Jump
3 x 5
D1
Front Squat
D2
Eccentric Focus Calf Lower
E1
Seated Row
E2
Incline DB Bench Press
E3
Single Leg Glute Bridge
F
Prone Machine Hamstring Curl
G1
Hollow Hold
G2
Suitcase Carry
Conditioning
H
Cool Down
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause). Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
Prep
A
RAMP Warm up - Conditioning
Raise: 3- 5 min Raise: Any CV Machine / Air Bike / Rower/ Bike-erg / Treadmill / Run Activate/Mobilise: 30 Second each leg Yielding Iso Split Squat 8 reps Inch Worm Walk-Out 30 second per leg Pigeon Stretch 8 reps per leg Single Leg RDL Prepare: A Skip B Skip Combo 2x20m each into: Run - 2x 20m Bounds/ Power Skips
B
Stationary Bike
1 x 45:00 @ 4
Conditioning
C
Cool Down
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause). Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
Prep
A
RAMP Warm Up - Hybrid
Raise: MSFT 20m shuttle or treadmill bleep test (start at incline 1% and 8kph. every level change add .5kph) Activate/Mobilise: 2 sets of 8 Scapula Press Ups 90 90s into Hip Push Through 20-30 seconds Deep Squat into Ankle Rocks (knee over toe) 4 rounds IYT Prepare: A Skip B Skip Combo 2x20m each into: Run - 2x 20m Bounds/ Power Skips. Mimic any strength movements with ash pole or empty Oly bar
B
Banded Lunge
3 x 6 @ 4
Conditioning
C
Medley
Aim for Max reps of: 2 min Press Ups 2 min Sit Ups 15 sec Inverted Row 30 Second Burpee Rest 3 min between Rounds.
Conditioning
D
Cool Down
Start cool down with 3-4 rounds of Box Breathing (4sec inhale, 4 sec pause, 4 sec exhale, 4 sec pause). Carry out the following for 20 seconds in total for 2-3 rounds Couch Stretch Pigeon Stretch Broom Handle Rotations
