North Coast Strength Pre-Season Ski Prep: Training by Andrew Brown in TrainHeroic

North Coast Strength

Skiing

Coach

Andrew Brown

This is a 12-week pre-season ski program that builds overall athleticism with a focus on lower extremity ski specific preparation. Big sends on the hill require rock solid leg strength while cardiovascular and muscle endurance are key to keep lapping the lift from bell to bell without gassing out. #earntheapres

The 12 weeks are broken into accumulation, intensification, and strength endurance phases with additional cardiovascular training.

There are 3 resistance and 3 cardiovascular sessions per week. This program is intended for those who have a previous history with weight training and are comfortable with barbell front squats and trap bar deadlifts (though you can sub out movements given training history and preference).

A heart rate chest strap is highly recommended for aerobic development days.

Features
7 sessions per week
Must use App app to view and log training
Program Training

$149

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Specific to our sport.

Skiing has a unique set of lower extremity demands. This program will help develop not only the strength to handle big sends in the resort or backcountry, but also the muscle and cardiovascular endurance to handle long days and multiple days back to back. Gassing out when the snow is good is never fun.

No stone left unturned.

While this program has a specific goal of improving your strength and endurance on the hill, we never sacrifice strength for conditioning or vice-versa. We strongly believe in balanced athletic development across movement planes, energy systems, and force-velocity characteristics.

Programmed by a physical therapist.

Our programming takes a longevity approach to training and strives to develop multiple physical qualities without leaving you beaten up. We take a balanced approach to building robustness and resilience through proprioceptive, strength, and cardiovascular training to reduce your risk of injury and maximize your time on the hill.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

A mix of balanced lower extremity, upper extremity, and cardiovascular conditioning to prep you for the season.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Equipment

Recommended

Squat Rack // Barbell // Trapbar // Kettlebells // dumbbells // boxes and medicine balls for plyometric work. Some form of cardiovascular equipment (bike // rower // treadmill) is also recommended.

Sample Week

Week 1 of 12-week program

Sunday

Accumulation - Wk 1 - Lower Push + Upper Pull

Thermogenic

3 x 1:00 @ 4, 5, 6

Prep

Lengthen + Strength Block A

12 x Alternating Plate Instep Lateral Lunge to Halo 12 x Alternating push up toe touch 15 x Banded pull apart 15 x Russian KB swing X 2 sets

Lateral Box Jump

2 x 4

Depth Drop

2 x 4

Band Pull-Apart

2 x 15

Front Squat

3 x 6

Vertical Ring Row

3 x 8

Hand Support Single Leg RDL

2 x 12

Lateral Step Down

2 x 12

DB Bicep Curls

2 x 12

Plank

Single Leg Calf Raise - From Deficit

2 x 12

Monday

Aerobic Conditioning

Aerobic

1 x 40:00

Tuesday

Accumulation - Wk 1 - Upper + Trunk

Thermogenic

3 x 1:00 @ 4, 5, 6

Prep

Lengthen + Strength Block B

5 / side 1/2 Turkish Get Up 8 / side Single Leg RDL 15 Banded Face Pull with External Rotation 5 / side Reverse Lunge with Rotation X 2 sets

Push Up Isometric Hold

2 x 0:20

Hop and Stick

2 x 6

Barbell Bench Press

3 x 6

half Kneeling Landmine Press

2 x 12

External Rotation Farmer's Walk

2 x 20

Landmine Lateral Lunge

2 x 12

Banded Tricep Pushdown

2 x 15

Side Plank Clam

2 x 0:30

Wednesday

Aerobic Conditioning

Aerobic

1 x 40:00

Thursday

Accumulation - Wk 1 - Lower Pull + Full Body

Thermogenic

3 x 1:00 @ 4, 5, 6

Conditioning

Lengthen + Strength Block A

12 x Alternating Plate Instep Lateral Lunge to Halo 12 x Alternating push up toe touch 15 x Banded pull apart 15 x Plate Ground to Overhead X 2 sets

Seated Box Jump

2 x 3

Lateral Bounds to Stabilize

2 x 6

Trap Bar Deadlift

3 x 6

Chest-Supported DB Row

3 x 8

Deficit Rear Foot Elevated Split Squat

2 x 12

Banded Foam Roller Hamstring Curl

2 x 15

DB Lateral Raise

2 x 15

Goblet Squat

2 x 15

Plate Reverse Fly

2 x 15

Optional - Arm Farm

If you have time, feel free to hit some bicep / tricep work. 15 reps tricep movement (DB Skullcrusher, tricep pushdown, etc.) 15 reps bicep movement (DB curl, hammer curl, cable curl, etc.) - rest 60 seconds X 2 sets

Friday

Aerobic Conditioning

Aerobic

1 x 60:00

Saturday

Mountain Athlete Sunday - Re-Set

Cardio

1 x 20:00

Recovery

Mobility Block A

12 Alternating Lateral Squat to T-Spine Rotation 10 / side Single Arm Cat-Camel 10 / side Heel Clicks 10 Banded Pass Through X 2-3 sets through

Coach

More from North Coast Strength

Andrew Brown

Start sooner so you can go longer.

The start to a great season begins months before the snow starts hitting the ground. Take ownership of your long term athletic development and maximize your performance without sacrificing your longevity.

Get North Coast Strength Pre-Season Ski Prep

FAQs

How much experience with weightlifting do I need for this program?

We strongly recommend at least 1 year of training prior to beginning this program. If you are new to training, some easy modifications can be made to the program to make it more approachable for those new to resistance training. Message the coach for details.

Are the aerobic development days important?

Yes. Very much so. Strength is crucial to performance on the hill but we want to ensure you can recover well from multiple day trips and that your basic health requirements are being met.

Can I run on this program?

We have some modifications that than can be made to make this a more run friendly program. Message the coach for details.

Can I cycle on this program?

The aerobic days are perfect for cycling or mountain biking. We recommend reducing volume in the first couple of weeks to account for new training stress.

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North Coast Strength Pre-Season Ski Prep

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