North Coast Mountain Athlete

North Coast Strength

Skiing, Tactical, Strength & Conditioning, Functional Training
Coach
Andrew Brown PT, DPT, MS, CSCS

This is an ongoing team based program aimed towards developing and maintaining strength and conditioning throughout the year with a focus on mountain sport. Program cycles are seasonal in emphasis with volume and intensity to complement whatever season is present (higher volumes leading up to ski and cycle / running seasons, lower volumes and higher intensities during seasons).

This program is written for the mountain athlete who takes longevity and injury risk reduction to heart and is dedicated to maximizing their time in the mountains with targeted, efficient, and intelligent training in the gym.

A heart rate chest strap is highly recommended for aerobic development days.

Train harder inside to go longer outside.

$49 / mo
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Just enough.
Let's face it, mountain athletes love being in the mountains. This program takes the approach of "minimal effective dose" to get athletes what they need without spending hours in the gym.
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No stone left unturned.
Mountain sports require a unique blend of strength and aerobic capacity. We never sacrifice strength for conditioning or vice-versa. We strongly believe in balanced athletic development across movement planes, energy systems, and force-velocity characteristics.
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Programmed by a physical therapist.
Our programming takes a longevity approach to training and strives to develop multiple physical qualities without leaving you beaten up. We take a balanced approach to building robustness and resilience through proprioceptive, strength, and cardiovascular training to reduce your risk of injury and maximize your time on the hill.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
A mix of balanced lower extremity, upper extremity, and cardiovascular conditioning to prep you for the season.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, Squat Rack, trapbar, dumbbells, kettlebells, plyo-boxes // Cardio equipment (treadmill, bike, rower, etc.)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Ski
Sunday
Aerobic Conditioning 

A

Aerobic

1 x 40:00

Monday
 In-Season Program: Mountain Athlete Monday - Re-Set

A

Cardio

Recovery

B

Mobility Block A

12 Alternating Lateral Squat to T-Spine Rotation 10 / side Single Arm Cat-Camel 10 / side Heel Clicks 10 Banded Pass Through X 2-3 sets through

Tuesday
In Season Ski - Cycle I - Week 2- Full Body 

A

Thermogenic

3 x 1:00 @ 4, 5, 6

Prep

B

MTN Athlete Prep Circuit 1

12 Alternating Quadruped Shoulder Taps 12 Alternating KB Lateral Lunge 12 Scapular Pull ups 12 Alternating Single leg KB RDL 20 low pogo jumps X 2 sets

C

Seated Box Jump

3 x 3

D

Front Box Squat

5, 5, 3, 3

E1

T-Bar Row

8, 8, 6, 6

E2

Side Plank Arm Bar

3 x 0:35

E3

Hamstring Bias Hip Thrust

3 x 15

F

Incline DB Bench Press

2 x 12

Wednesday
Aerobic Conditioning 

A

Aerobic

1 x 40:00

Thursday
Threshold Development

A1

Assault Bike

1 x 10:00

A2

Assault Bike

3 x 6:00

B

Assault Bike

1 x 10:00

Friday
In Season Ski - Cycle I - Week 2- Full Body 

A

Thermogenic

3 x 1:00 @ 4, 5, 6

Prep

B

MTN Athlete Prep Circuit 1

12 Alternating Quadruped Shoulder Taps 12 Alternating KB Lateral Lunge 12 Scapular Pull ups 12 Alternating Single leg KB RDL 20 low pogo jumps X 2 sets

C1

Vertical Jump

3 x 3

C2

Rotational Med Ball Slam

2 x 4

D

Block Trap Bar Deadlift

5, 5, 3, 3

E1

Vertical Pull Variation

4 x 4

E2

Landmine Lateral Lunge

3 x 6

F1

Push-Up

F2

Front-Leaning Rest (FLR)

3 x 0:30

F3

Band Face Pull

3 x 15

F4

Bosch Hamstring ISO

3 x 0:30

Saturday
Aerobic Conditioning 

A

Aerobic

1 x 40:00

Saturday
Ski
Coach
More from North Coast Strength
coach-avatar Andrew Brown PT, DPT, MS, CSCS

Andrew has adopted a holistically minded approach to physical therapy and performance programming that takes each individuals personal factors and goals into account when developing a program. He has worked in a variety of rehabilitation and performance contexts including sports -orthopedic rehabilitation, private, group, high school, Division II collegiate, and tactical populations.

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Train harder inside to go longer outside.

Take ownership of your long term athletic development and maximize your performance without sacrificing your longevity.

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FAQs
How much experience with weightlifting do I need for this program?
We strongly recommend at least 1 year of training prior to beginning this program. If you are new to training, some easy modifications can be made to the program to make it more approachable for those new to resistance training. Message the coach for details.
Are the aerobic development days important?
Yes. Very much so. Strength is crucial to performance on the hill but we want to ensure you can recover well from multiple day trips and that your basic health requirements are being met.
Can I run on this program?
We have some modifications than can be made to make this a more run friendly program. Message the coach for details.
Can I cycle on this program?
The aerobic days are perfect for cycling or mountain biking. We recommend reducing volume in the first couple of weeks to account for new training stress.
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North Coast Mountain Athlete
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North Coast Mountain Athlete
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North Coast Mountain Athlete
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