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Mtn Ambition DIY: Beginner

Mountain Edge Performance

Coach
Liz Myers C.S.C.S.

This is a progressive DIY training program designed specifically for beginner athletes who want to build strength, stamina, and resiliency to crush their summer mountain adventures. Conditioning guide included with program.

The 8 week program is broken down into 2 phases to ensure continual progression without the risk of burn-out or injuries holding you back.

FOUNDATIONS In this phase (4 weeks), you'll lay the groundwork for continued progress by building a solid foundation of strength, stamina, & master proper technique. This phase is critical for preventing injury and ensuring your body is ready for more demanding & specialized training.

BUILD This phase (4 weeks) 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.

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Strength
Learn how to 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. Refine your techniques & watch yourself get stronger week to week with simple progressions.
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Endurance & Stamina
After you purchase the program, you will receive a curated conditioning guide to help you build endurance and uphill power. Progress at your own pace and strategically build your stamina week to week!
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Power & Agility
Gain confidence in your body's ability to produce power and react quickly to varied mountain terrain. Agility training will progress week to week & allow you to build confidence through the ankles & knees so you feel springy and 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 beginner & intermediate outdoor 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.
Equipment
Required
Dumbbells // Lacrosse Ball // Long Band (super-band)
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Sample Week
Week 1 of 8-week program
Sunday
Strength & Stability 

A1

Worlds Greatest Stretch.

1 x 5

A2

Knee to Wall Dorsiflexion

1 x 5

A3

Cossack Warmup

1 x 5

B1

Single Leg Snap Down

2 x 5 @ 0:03

B2

Plank Shoulder Taps...

C1

Low Split Pogos

3 x 0:30

C2

Eccentric Box Squat

2, 6, 6, 6

C3

Quadruped Row

3 x 6

C4

Rest

3 x 1:00

D1

SL Pass Off.

2 x 0:30

D2

Farmers March

2 x 0:45

E

Couch Stretch (quads)

1 x 2:00

Monday
Mobility & Recovery

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

Tuesday
Strength & BASE Conditioning 

A1

Worlds Greatest Stretch

1 x 5

A2

Deep Squat Opener..

1 x 5

A3

Good Morning Hip Hinge

1 x 5 @ 0:05

B1

Half SL RDL Tap

2 x 5

B2

Quadruped Plank To Down Dog Taps

2 x 5 @ 0:05

C1

Quadruped Row

3 x 6

C2

Floor Press..

3 x 6

C3

DB Deadlift..

2, 6, 6, 6

C4

Rest

3 x 1:00

D

Hike/Run/Bike BASE

E

Adductor Rockback.....

1 x 5

Wednesday
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

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

Lateral Lunge Drop

2 x 5

B2

Double Leg Pogos.

2 x 20

C

Hike/Run/Bike BASE

Friday
GO PLAY
Coach
coach-avatar Liz Myers C.S.C.S.

Liz brings both experience & strength + conditioning principles to best prepare your body for strong, pain-free adventures in the mountains.

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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: Beginner
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Mtn Ambition DIY: Beginner