Strength To Shred: Standard
Mountain Edge Performance
SkiingStrength To Shred Standard is an 8 week DIY training program built for skiers and snowboarders who want to get strong, rip hard, and shred pain-free throughout the 24/25' season.
The program includes 8 weeks of progressive programming that is broken into 2 training blocks:
- Foundations
During the first 4 weeks, you'll build a foundational strength, develop proper landing mechanics, and prepare your body for more demanding training that takes place in phase 2.
- Downhill Capacity
The last 4 weeks will help you build the capacity & resiliency to handle long days on the snow without fatigue or nagging pain holding you back. Layering capacity work over foundational strength will help you perform better, reduce the risk of injury, and adapt quickly when ripping down mountains.
A1
Worlds Greatest Stretch.
1 x 5
A2
Cossack Squat////
1 x 6
A3
Knee to Wall Dorsiflexion
1 x 5
A4
Diagonal Dislocate
1 x 5
B1
Snap-Down
2 x 5 @ 0:03
B2
Double Leg Pogos..
2 x 20
B3
Kang Squat.
2 x 5
C1
Deadlift Variation.
3, 5, 5, 5, 5
C2
Row Variations
4 x 8
C3
Rest
3 x 2:00
D1
Contralateral March
3 x 5
D2
KB Plank Pull Through
3 x 0:30
D3
Farmer Carry Calf Raise....
3 x 12
E1
Lying T Spine Openers
1 x 5
E2
Banded Cat/Cow
1 x 10
A
Couch Stretch (quads)
1 x 2:00
B1
Tibialis Anterior/Shin Smash
1 x 1:00
B2
Suprapatellar Smash
1 x 2:00
C1
Pigeon Rotations
1 x 5
C2
Lying T Spine Openers
1 x 5
A
Foot Smash
1 x 1:00
B1
90/90 Lowers
2 x 5 @ 0:03
B2
90/90 Heel Tap
2 x 10
C
Couch Stretch (quads)
1 x 2:00
A1
Worlds Greatest Stretch.
1 x 5
A2
Knee to Wall Dorsiflexion
1 x 5
A3
Scap Pushup Down Dog
1 x 5 @ 2
B1
Windmill (KB or DB)
2 x 5
B2
Wall Hip Airplane
2 x 5
C1
Box Drop.
3 x 5
C2
Forward SL Hop (sticks)
3 x 5
D1
Reverse Lunge.
4 x 4
D2
Fast Prisoner Squats
4 x 8
D3
SA Push Press..
4 x 4
D4
Rest
3 x 2:00
E
Couch Stretch.
1 x 2:00
A
Tibialis Anterior/Shin Smash
1 x 2:00
B1
Knee Driver Holds
2 x 3 @ 0:05
B2
SL Toe Squat
2 x 5 @ 0:05
B3
Supported Tib Raise
2 x 10 @ 0:02
A1
Worlds Greatest Stretch.
1 x 5
A2
Multi-Variation Toe Walks
1 x 1:00
A3
Lunge Twist
1 x 6
A4
Cossack Squat////
1 x 5
B1
Iso Hamstring Bridge
2 x 0:30
B2
Double Leg Pogos..
2 x 20
B3
Snap-Down
2 x 5 @ 0:03
C1
Lateral Bound Stick.
3 x 6
C2
SL RDL Drop
3 x 5 @ 0:03
C3
SL Seated Box Squat
3 x 8
D1
Knee Driver Holds
1 x 3 @ 0:05
D2
Deep Squat Opener..
1 x 5
Liz Myers, C.S.C.S.
Liz is a strength and sport performance coach with a decade of experience training skiers and snowboarders across diverse disciplines. She’s passionate about helping athletes get strong & build resiliency against injuries so they can continue pushing limits (and have more fun) on the snow.
You are either going to start the season strong, resilient, pain-free, and ready to CRUSH..... or you won't. Prepare NOW so you can push limits this winter, stay injury free, and HAVE AN EPIC SEASON!
Get Strength To Shred: Standard
Amy
STOKED!
Verified Athlete""I'm so glad I bit the bullet & got involved in the STS again this year. Feeling stronger mentally & physically and CANNOT WAIT to get out shreddddding!"
Ben
AWESOME training program
Verified Athlete"First day back on the mountain and DAMN the knees felt great! Thanks for an awesome training program to kick off the season!"
Adam
I felt super strong in heavy pow!
Verified Athlete"We skied hard 3-4 hours each day on our last trip & I felt super strong & stable the entire time. It was so fun to be able to charge through heavy pow like that again. Thank you!"
