Mountain Edge Performance

Strength & Conditioning
Coach
Liz Myers

This is a progressive DIY training program designed for intermediate/advanced outdoor athletes who want to build strength, stamina, and resiliency to crush their summer mountain adventures.

The 12 week program is broken down into 3 phases to ensure continual progression without the risk of burn-out or injuries holding you back.

**FOUNDATIONS** In this phase, you'll lay the groundwork for continued progress by building a solid foundation of strength, stamina, & proper technique. This phase is critical for preventing injury and ensuring your body is ready for more demanding & specialized training.

**RISE & GRIND** This phase is all about building mountain specific strength, power, and muscular endurance. By the end of this phase, you'll have the strength & endurance to handle bigger adventures in the mountains.

**PRIME TIME** In this phase, your focus will be on getting outside as much as possible. In training, this means the focus will be on strength & power. Your overall volume in the "gym" will be cut to limit fatigue so you can spend more time out in your element . The last 4 weeks and onward should be when you really start diving into your summer bucket list!

++Includes Summer Conditioning Guide

Features
5 sessions per week
Must use App app to view and log training
Program Training
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STRENGTH
Build a STRONG body that is durable AND capable in the mountains. This program takes a progressive training approach that will allow you to build strength strategically over time without risking burnout or overuse injuries. Unlike most programs, all exercises are carefully selected so your strength will directly translate to your mountain pursuits.
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Endurance
After you purchase the program, you will receive a curated conditioning guide to help you build endurance and power your uphill climbs. Each phase will build on each other to reduce overuse injuries & ensure you are ready to crush some elevation by week 10-12.
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Agility & Reactivity
Gain confidence in your body's ability to produce power and react quickly to varied mountain terrain. Agility training will progress week to week which will allow you to build up confidence through the ankles & knees so you feel responsive moving UP and DOWN mountains.
Features
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Programming 5 days per week
Strength, mobility, and endurance training that’s accessible and challenging for experienced athletes.
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Exercise Video Guidance
Instructional videos to guide your workouts and make execution easy.
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Delivered through TrainHeroic
Easily access your sessions 24/7 from anywhere in the world. Built in video demos, written coaching cues, smart timers, and live volume tracking.
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Sample Week
Week 1 of 12-week program
Sunday
Dynamic Power & Strength 

A1

Down Dog Cobra..

1 x 5

A2

Worlds Greatest Stretch.

1 x 5

A3

Knee to Wall Dorsiflexion

1 x 5

B1

Contralateral Hip Stability

2 x 5

B2

Double Leg Pogos..

2 x 20

C1

Lateral Bound Stick..

3 x 5

C2

Split Snap Down

3 x 5

D1

Quad Dominant Split Squat

2, 5, 5, 5, 5

D2

Renegade Pushup

4 x 5

D3

Rest

4 x 2:00

E1

Scorpion Press Up

1 x 3

E2

Cat/Cow

1 x 5

Monday
BASE Conditioning (warmup included) 

A1

Knee To Tire Ankle Prep

1 x 5

A2

Cossack Warmup

1 x 5

A3

Leg Swings

1 x 12

B1

Lateral Lunge Drop

2 x 5

B2

Double Leg Pogos.

2 x 20

C

Hike/Run/Bike BASE

Monday
Mobility & Recovery

A

Tibialis Anterior/Shin Smash

1 x 2:00

B1

Loaded Dorsiflexion

2 x 3 @ 0:05

B2

Deep Squat Opener

2 x 5

C

90/90 Reach & Rotate

1 x 5

Tuesday
Mobility & Breath-work

A

Foot Smash

1 x 2:00

B1

Wide Stance Rotations

2 x 3

B2

Hip Pry Ham Stretch

2 x 3

B3

Pigeon Rotations

2 x 3

C

Legs Up The Wall Breathing

1 x 5:00

Wednesday
Strength & Stability 

A1

Worlds Greatest Stretch.

1 x 5

A2

Cossack Warmup

1 x 10

A3

Diagonal Dislocate

1 x 5

B1

Scap Pushup Down Dog Taps

2 x 5

B2

Plate Good Morning Row..

C1

DEADLIFT VARITIONS

3, 5, 5, 5, 5

C2

Chin Up.

4 x 6

C3

Diagonal Dislocate

4 x 5

D1

Banded Adductor Steps

3 x 12

D2

Farmer Carry Calf Raise

3 x 12

D3

Banded SL RDL ...

3 x 5

E

Kneeling Lateral Flexion

1 x 5

Thursday
BASE Conditioning (warmup included) 

A1

Knee To Tire Ankle Prep

1 x 5

A2

Cossack Warmup

1 x 5

A3

Leg Swings

1 x 12

B1

Double Leg Pogos.

2 x 20

B2

Lateral Lunge Drop

2 x 5

C

Hike/Run/Bike BASE

Friday
PLAY + Optional Endurance 
Saturday
PLANNING SESH
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REDEFINE WHAT YOU ARE CAPABLE OF

Stop letting "age", pain, or previous injuries hold you back from getting after it in the mountains. Put in the work, get strong, trust your capabilities, and GET OUT THERE!

Get Mtn Ambition DIY: Intermediate/Advanced
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The Proof
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Mtn Ambition DIY: Intermediate/Advanced