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Snowboard Offseason Phase 1: Building a Foundation

Chasing Performance

Skiing
Coach
Chase Onken

This 8 week program is the first of three phases for an off-season training cycle designed to make you a more athletic, resilient, and explosive snowboarder or skier. Getting jacked and strong as f*ck? Thats just a side effect. It’s also designed to give you time for the other things you love. Each week, three days are set aside for you to get out and enjoy your favorite active hobbies.

60-90 Minute Sessions > 3 days a week in the gym > 3 days of yoga or an active hobby of your choice > 1 full day to rest and reset

Phase One is about building a foundation: The goals of this phase are to add lean muscle, increase muscular endurance, increase your capacity to work, and start integrating explosive, high-impact movements to develop speed and power.

Whether you are a high school kid looking to gain an edge during the off-season, a semi pro aiming to compete and land their first sponsor, or a weekend warrior who wants to ride harder and feel better--this is how you level up. This program going to aid in developing the physical qualities needed to perform at the highest level on the mountain.

Snowboarding is an extremely demanding and dangerous sport. You are hauling ass down on the side of mountain covered in frozen water strapped into a wooden plank. It’s fast, high-impact, and can be brutal on your body. If you want to keep pushing your limits and stay in the game for the long haul, taking care of your body isn’t optional—it’s essential.

This means adding lean muscle to your body, making that muscle stronger and more powerful. Increasing joint mobility, developing thick and more elastic connective tissues (tendons and ligaments). It also means building stronger bones, improving overall work capacity, and enhancing power output and coordination.

This is the foundation for athletic development: fewer injuries, less soreness, and more days on the mountain.

Phase 1 sets the stage for high performance all season long.

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Building Strength and Adding Lean Muscle
No, you will not get too bulky. I have spent my life training and at have even tried to get "big" yet I have never been too bulky. Its very likely you will look more lean because you will naturally lose fat during this process. Fat is a lot bigger than muscle so if drop some fat and gain some muscle you may even look smaller. If you are trying to get bigger, you have to eat more.
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Developing Athletic Qualities
I dont think anyone has ever said im too athletic to be good at snowboarding. Power, Speed, Coordination, Strength, and endurance are all things that will only aid in developing your skills as a snowboarder. Training these qualities now will help you maintain these qualities as you get older. If you dont use it you lose it dudes.
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Dedicated Time For Fun
I do not want you in the gym 6 days a week. Its not necessary. Your not a body builder, your not a power lifter, you dont do crossfit. You need time and energy to go out and do the hobbys you love. This is the whole purpose behind why we are training. So you can go snowboard, skate, rockclimb, hike, play basketball, mountain bike, and do whatever else you love to do at a higher level!
Features
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Programming 3 days per week
3 Days of a full plyometric, jump, and strength training program. 3 Days of a Planned Activity or Yoga. 1 Day of Full Rest
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Exercise Videos Guidance
Videos of myself and/or other coaches demonstrating proper technique for each exercise.
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Delivered through TrainHeroic
Number 1 App for training Athletes
Equipment
Required
Barbells // Dumbells
Recommended
Hurdles // Boxes
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Sample Week
Week 1 of 8-week program
Sunday
Full Body Day 1

A

Air Squat

1 x 20

B1

Pogo Jump

3 x 10

B2

Vertical Bound

4 x 15

B3

Skip for Height

B4

Box Jump

5 x 5

C1

Full Range Squat (Back or Front Squat)

3 x 12

C2

Pull-Up

3 x 12

D1

Incline DB Bench Press

3 x 15

D2

Hip Thrust

3 x 15

E1

Smith Machine Calf Raise

2 x 25

E2

1-Arm DB Row

2 x 25

Monday
60-90 Yoga and/or Hobby
Tuesday
Full Body Day 2

A

Air Squat

1 x 20

B1

Pogo Jump

3 x 10

B2

Same Direction Lateral Bound

2 x 15

B3

Lateral Bound

3 x 10

B4

Lateral Hurdle Jump

4 x 3

C1

DB Seated Supported Military Press

3 x 12

C2

Barbell Bicep Curl

3 x 12

D1

DB Y Raise

3 x 15

D2

EZ Bar Skull Crusher

3 x 15

E1

Leg Extension

2 x 25

E2

Barbell Upright Row

2 x 25

E3

Hamstring Curl on Slides

2 x 25

Wednesday
60-90 Yoga and/or Hobby
Thursday
Full Body Day 3

A

Air Squat

1 x 20

B1

Pogo Jump

3 x 10

B2

Distance Bound

4 x 15

B3

Power Skip

4 x 15

B4

Broad Jump

5 x 5

C1

Romanian Deadlift

3 x 12

C2

Bench Press

3 x 12

D1

Neutral Grip Lat Pulldown

3 x 15

D2

DB Split Squat

3 x 15

E1

Cable Low Flys

2 x 25

E2

DB/KB Split Stance Calf Raise

2 x 25

Friday
60-90 Yoga and/or Hobby
Saturday
Full Rest Day
Coach
coach-avatar Chase Onken

8 years coaching pro, college, HS, and youth athletes. Played DI & DII football. Interned with EXOS, a leader in the sports performance industry. Spent 5 years directing a private training facility and a year coaching with the Colorado Rapids. Now focused on developing amateur and pro snowboarders—where I’ve found my true passion. Nothing makes me happier then being on my board.

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You gotta pay to play. Thats reality.

I want you to perform while enjoying the process. I want you to have a social life, I want you to eat pizza and drink beer, I want you to go skate & rock climb or whatever it is that you love to do. So lets get athletic, look good, and enjoy the journey.

Get Snowboard Offseason Phase 1: Building a Foundation
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FAQs
How many days a week?
3 days in the gym, 3 days of yoga or your chosen active hobby, 1 day of full rest.
How long are the sessions?
60-90 Minutes
Can this be done at home?
Unless you have a home gym with a squat rack, barbells, dumbbells, and a bench then no.
Will I have time to do other activities?
Of course!! I love to train but the reason we train is so we can do things like snowboarding, skating, climbing, swimming, pickleball, pickup basketball, hiking you name it. 3 days of the week are meant for you to go out and do the things you love!!
Do I need to do the second two phases of the program??
All phases of the offseason can be done in a row or by themself and still be extremely effective. You can start them whenever. Of course my recommendation is to do them in order starting in June of your offseason but its definitely not necessary.
Snowboard Offseason Phase 1: Building a Foundation