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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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
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
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
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.
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