The Ascent Series - Volume I: Foundational Strength
Intrepid Performance Training
Strength & Conditioning, Mountain Biking, Multi-sport, Endurance, General Fitness, MarathonThe Ascent Series: 6-Week Strength Program for the Everyday Mountain Mover
The Ascent Series is a structured, no-fluff strength training program built for people who live and move in the mountains. Whether you're logging miles on trail, climbing, riding, or just trying to keep your body robust for whatever your weekend throws at you—this program is designed to help you build lasting strength and resilience.
It’s grounded in the fundamentals of training and rehab science, but delivered in a way that’s practical, effective, and gets the job done without unnecessary complexity.
You’ll train three days a week with a clear focus on improving strength, control, and durability—helping reduce injury risk while improving how you move and perform across a variety of terrain.
Why This Program? Addresses Common Weak Links: This program helps shore up the areas that often get left behind in general strength work—hip stability, knee control, and trunk strength. All essential for longevity in mountain environments.
Structure Without the Overwhelm: Every week builds off the last with just enough progress to keep you improving, without burying you under volume.
Designed by a Strength Coach + Exercise Physiologist: Backed by clinical experience and time spent working with athletes returning from injury or trying to stay ahead of it.
The Goal: Keep you stronger for longer. Simple as that.
Whether you’re looking to return to consistent training or need a system to support your active lifestyle, The Ascent Series provides the groundwork to build on—season after season.
A
Intrepid Warm Up Dynamic
1 x 1
B1
Captain Morgan's (single leg squat)
3 x 10
B2
Bear Crawl - Stable
3 x 0:30
C
BB BOX SQUAT
5 x 6
D
Counter Movement Jump
3 x 8
E1
DB Runner Press
3 x 12
E2
leg raises with ball
3 x 5
F
DB Walking Lunges - Short
3 x 6
G
Bent Knee Calf Raise
3 x 12
A
Intrepid Warm Up Dynamic 2.0
1 x 1
B1
Hamstring Bridge on Foam Roller Int Rotation Bias
2 x 0:40
B2
Ball Squeeze - Tx Rotation
2 x 12
B3
SL Plate Hops
2 x 10
C
Reverse Grip Lat Pulldown
4 x 8
D
SL RDL
3 x 6
E1
Incline DB Press
3 x 10
E2
Split Stance Bent Over DB Row
3 x 8
F1
Split Stance Rotations
3 x 10
F2
BENT OVER CABLE TRICEP EXTENSION
10, 10, MAX
A
Intrepid Run Warm-up
1 x 1
B1
Copenhagen Plank
2 x 0:30
B2
Mountain Climber Against Wall
2 x 20
B3
Banded Hip Airplane
2 x 10
C
Box Jump
3 x 3
D
Bulgarian Split Squat - ITP
3 x 5
E
Kickstand Hip Thrust
3 x 12
F1
Cable Face Pull
3 x 12
F2
Neutral Shoulder Press - Seated
3 x 8
G
SUITCASE MARCH
2 x 0:45
Jake Watson
Strength coach & Exercise Physiologist based in the Canadian Rockies. I help athletes, rehab clients & everyday athletes build resilience, move better, & get stronger for the sports & adventures they love. Founder of Intrepid Performance Training, with 10+ years’ experience who's missions is to help people build resilience, move better, and keep the mountains their playground for years to come.
Don’t just train—train with purpose. Join the Ascent Series and take your strength, movement, and performance to the next level. Let’s build a body that’s not just fit—but bulletproof.
Get The Ascent Series - Volume I: Foundational Strength