Shred 'Til You're Dead Off-Season: 8 Week Program

Shred Strong

Coach
Kristyn Mastroianni

This program is designed for any snowboarder that wants to take their riding to the next level. This is a 8 week Off Season Program. It consists of 3 lifting days as well as a Board Play day where you will do just that. Play on your board. The program is split into 2 four week phases.

Workout break down

7-8 warm up movements, 4 strength training movements, 2 core drills, 2 leg accessory endurance work, 1 cooldown stretch

$60
Get Shred 'Til You're Dead Off-Season: 8 Week Program
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Sport Specific Programming
Our training off the mountain should support what we do on the mountain. Following a strength training program specifically for your snowboarding not only levels up all aspects of your riding but works as a preventive measure for injuries as well as the ability to bounce back quickly from one.
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Warm Ups
The warm ups in this program not only prepare your body for workouts but also have mobility drills that will also help you on your board. By doing these drills multiple times per week along with strength training you create stronger, healthier joints.
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Off Season Programming
The workouts we do in the off season should be different than the in season. The off season is for building strength, power and mobility while the in season is for maintaining strength, power and mobility. A in season program that is written in off season format will leave you tired and burnt out on the mountain. Train smart so you can shred stronger.
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Board Play
This 3 day lifting program includes a bonus day to play on your board. This enables you to not only get your mind and body reacquainted with your best friend but identify any limitations or restrictions you will want to lean into as we countdown to the snow dropping in.
Features
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Programming 4 days per week
3 strength training days + 1 Board Play Day
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Delivered through TrainHeroic
This app has it all! From video demos to the ability to track your workouts!
Equipment
Required
Dumbbells // pull up bar // light band
Recommended
barbell // Kettlebells // stability ball
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A1

Lateral Breathing/Bracing Instructions

A2

Wrist Rockers

A3

Seated 90/90 + internal rotation isometric

A4

Adductor Rockback w/ rotation

A5

Deadlift Low Hold

A6

Spiderman Lunges

A7

In/Out Ladder

A8

Kettlebell Swings

B

Deadlift Progressions

C1

Inverted Row Progression

C2

Push Up Progression

C3

Goblet Split Squat

D1

Pallof Press

D2

Back Extensions

E1

Med Ball Slam

E2

Standing Push Press

F1

Wall Sit

F2

Calf Raise/ Tib Lift Combo

G

Couch Stretch

Wednesday
Week 1 Day 4

A1

Lateral Breathing/Bracing Instructions

A2

Wrist Rockers

A3

Spiderman Lunges

A4

Adductor Rockback w/ rotation

A5

Bench T Spine Mobilization

A6

Cobra + Shoulder Combo

A7

Side Shuffle

A8

Split Squat Jumps

B1

Dumbbell OH Press

B2

1 arm row w/ band

C1

RDL

C2

Lateral Split Squat

D1

Side Plank

D2

Stability Ball Hamstring Curls

E

Mountain Climber + Reverse Bridge

F1

Heel Elevated Goblet Squat

F2

Hip Flexion with Band

G

Calf Stretch

Thursday
Week 1 Day 5

A

Board Play

Friday
Week 1 Day 6

A1

Lateral Breathing/Bracing Instructions

A2

Wrist Rockers

A3

Seated 90/90 + internal rotation isometric

A4

Frog Stretch + Rotation

A5

Bench T Spine Mobilization

A6

Spiderman Lunges

A7

High Knee Ladder

A8

Jump Squat

B1

Heel Elevated Goblet Squat

B2

Chin up Progression

C1

Staggered Stance Deadlift w/ Rotation

C2

Alternating Dumbbell Chest Press

D1

Deadbug w/ Overhead reach

D2

Farmers Walk

E

Crawls + band Jacks

F1

Wall Sit

F2

Calf Raise/ Tib Lift Combo

G

Couch Stretch

Coach
More from Shred Strong
coach-avatar Kristyn Mastroianni

23 season snowboarder. I am a Strength Coach and Orthopedic Massage Therapist. I help snowboarders level up their riding and shred for life with mobility, strength training and rehabiliation.

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Shred Stronger

Level up your riding with strength and mobility so that you can shred for the rest of your life!

Get Shred 'Til You're Dead Off-Season: 8 Week Program
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The Proof
verified-athlete-avatar Chelsea Kuhn

Snowboarder, Gymnast, Cliff Jumper

Verified Athlete

""Coach Kristyn is awesome! She's super knowledgeable . I've had back pain for 5 years now and she's helping me get rid of that pain. I am a park rat who loves hitting big jumps. She created a program for me to that targets landing those jumps with ease""

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Shred 'Til You're Dead Off-Season: 8 Week Program
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