Shred 'Til You're Dead: Pre Season Snowboard Strength & Mobility

Shred Strong

Coach

Kristyn Mastroianni

There is nothing worse than having tired legs that can't make it from first chair to last or worse an injury that sidelines you. Getting stronger and improving mobility will not only make your days on the mountain more enjoyable but can prevent injuries caused by weakness, instability and poor mobility.

This program is 3 days of full body balance, strength and plyometric workouts and 3 days of mobility, flexibility, visual processing and reaction time recovery sessions.

It is broken into 2 phases each phase being 4 weeks long.

I've combined my experience 38 years on mountain (11 as a skier, 27 as a snowboarder) with my 20 years of knowledge and experience working with athletes as a strength coach and sports/orthopedic massage therapist to create an 8 week epic pre season program to get you ready to shred!

$160

Get Shred 'Til You're Dead: Pre Season Snowboard Strength & Mobility

Injury Prevention

The reality is no matter what you do it's impossible to prevent all injury. BUT when you train strength and mobility we can prevent injuries that would have been caused by weakness or poor mobility.

From first chair to last

Get your legs strong so there is nothing holding you back from a great day on the mountain!

Progress your riding

Strength, balance, power and core stability are the ingredients to build a solid foundation to build your skills on. Don't let a shaky foundation be the reason you plateau.

Video Instruction

With each movement in your program there is a video. The video provides demo of movement along with common cues and mistakes to ensure you feel confident with what you are doing.

Progressive Overload

To build strength we need to apply progressive overload. This means we are adding weight, reps and or sets weekly. With this app format you are able to track your weights and reps so each workout you can build on the previous.

Features

Programming 6 days per week

This program provides 3 full body strength workouts and 3 off day mobility/flexibility days

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

The app based format makes it easy to track progress and know what you are doing each day

Equipment

Required

Dumbbells // Pull Up Bar

Recommended

Barbell // Plates

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Seated 90/90

Spiderman w/ Reach

Lateral Shifts

Squat To Stand

Bear Crawls

Balance - vestib, unstable, blind

Toe Hops

Snap Down

Depth Jumps

Box Jump

Heel Elevated Goblet Squat

Pull Up Progressions

Half Kneeling 1 Arm OH Press

Staggered Stance Deadlift

Step Up

Tall Kneeling DB/KB Chop

Pallof Press

Monday

Week 1 Day 2

Foam Rolling

Breathwork Basics

Visual Processing - ABCD Ball Drill

Eye Tracking

Couch Stretch

Spine CARS

Hip Internal rotation Stretch

Pigeon Progression

Seated 90/90 + internal rotation isometric

A10

Ankle Mobility Trio

A11

Wall Alternating Foot Lifts

A12

Lunge to Elbow Drops

Tuesday

Week 1 Day 3

Seated 90/90

Spiderman w/ Reach

Lateral Shifts

Squat To Stand

Bear Crawls

Balance - vestib, unstable, blind

Snap Down

Toe Hops

Depth Jumps

Box Jump

Split Squat

RDL

Push Up Progression

1 arm dumbbell row

Side Plank Progression

Stability Ball Hamstring Curls

Toe Squats

Curl Up

tensioned deadbug

Wednesday

Week 1 Day 4

Foam Rolling

Breathwork Basics

Visual Processing - ABCD Ball Drill

Eye Tracking

Couch Stretch

Spine CARS

Hip Internal rotation Stretch

Pigeon Progression

Seated 90/90 + internal rotation isometric

A10

Ankle Mobility Trio

A11

Wall Alternating Foot Lifts

A12

Lunge to Elbow Drops

Thursday

Week 1 Day 5

Seated 90/90

Spiderman w/ Reach

Lateral Shifts

Squat To Stand

Bear Crawls

Toe Hops

Snap Down

Depth Jumps

Box Jump

Deadlift Progressions

Alternating Dumbbell Chest Press

Chest Supported Row

Cossack Squat

Coppenhagen Plank

Hollow + Mini Band Hip Flexion

Farmers Walk

Friday

Week 1 Day 6

Foam Rolling

Breathwork Basics

Visual Processing - ABCD Ball Drill

Eye Tracking

Couch Stretch

Spine CARS

Hip Internal rotation Stretch

Pigeon Progression

Seated 90/90 + internal rotation isometric

A10

Ankle Mobility Trio

A11

Wall Alternating Foot Lifts

A12

Lunge to Elbow Drops

Coach

More from Shred Strong

Kristyn Mastroianni

I am a Strength Coach and Sports/Orthopedic based in New England. I have 30+ years of experience in the mountains and 20 years experience coaching and rehabbing athletes. I love helping people get stronger to progress their riding and have epic comebacks from injury. In my spare time you can catch me snowboarding, skateboarding, mountain biking and hiking with my wife, daughter and dog Burton!