North Coast Mountain Athlete

North Coast Strength

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

This is a 12-week pre-season ski program that builds overall athleticism with a focus on lower extremity ski specific preparation. Big sends on the hill require rock solid leg strength while cardiovascular and muscle endurance are key to keep lapping the lift from bell to bell without gassing out. #earntheapres

The 12 weeks are broken into accumulation, intensification, and strength endurance phases with additional cardiovascular training.

There are 3 resistance and 3 cardiovascular sessions per week. This program is intended for those who have a previous history with weight training and are comfortable with barbell front squats and trap bar deadlifts (though you can sub out movements given training history and preference).

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

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Specific to our sport.
Skiing has a unique set of lower extremity demands. This program will help develop not only the strength to handle big sends in the resort or backcountry, but also the muscle and cardiovascular endurance to handle long days and multiple days back to back. Gassing out when the snow is good is never fun.
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No stone left unturned.
While this program has a specific goal of improving your strength and endurance on the hill, 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
Accumulation - Wk 1 - Lower Push + Upper Pull 

A

Thermogenic

3 x 1:00 @ 4, 5, 6

Prep

B

Length + Strength Block A

12 x Alternating Plate Instep Lateral Lunge to Halo 12 x Alternating push up toe touch 15 x Banded pull apart 15 x Russian KB swing X 2 sets

C1

Lateral Box Jump

2 x 4

C2

Depth Drop

2 x 4

C3

Band Pull-Apart

2 x 15

D

Front Squat

3 x 6

E1

Vertical Ring Row

3 x 8

E2

Hand Support Single Leg RDL

2 x 12

F1

Lateral Step Down

2 x 12

F2

DB Bicep Curls

2 x 12

F3

Plank

G

Single Leg Calf Raise - From Deficit

2 x 12

Monday
Aerobic Conditioning 

A

Aerobic

1 x 40:00

Tuesday
Accumulation - Wk 1 - Upper + Trunk 

A

Thermogenic

3 x 1:00 @ 4, 5, 6

Prep

B

Lengthen + Strength Block B.

5 / side 1/2 Turkish Get Up 8 / side Single Leg RDL 15 Banded Face Pull with External Rotation 5 / side Reverse Lunge with Rotation X 2 sets

C1

Push Up Isometric Hold

2 x 0:20

C2

Hop and Stick

2 x 6

D

DB Bench Press

3 x 6

E1

half Kneeling Landmine Press

2 x 12

E2

External Rotation Farmer's Walk

2 x 20

E3

Landmine Lateral Lunge

2 x 12

F1

Banded Tricep Pushdown

2 x 15

F2

Side Plank Clam

2 x 0:30

Wednesday
Aerobic Conditioning 

A

Aerobic

1 x 40:00

Thursday
Accumulation - Wk 1 - Lower Pull + Full Body 

A

Thermogenic

3 x 1:00 @ 4, 5, 6

Conditioning

B

Length + Strength Block A

12 x Alternating Plate Instep Lateral Lunge to Halo 12 x Alternating push up toe touch 15 x Banded pull apart 15 x Plate Ground to Overhead X 2 sets

C1

Seated Box Jump

2 x 3

C2

Lateral Bounds to Stabilize

2 x 6

D

Trap Bar Deadlift

3 x 6

E1

Chest-Supported DB Row

3 x 8

E2

Deficit Rear Foot Elevated Split Squat

2 x 12

F1

Banded Foam Roller Hamstring Curl

2 x 15

F2

DB Lateral Raise

2 x 15

F3

Goblet Squat

2 x 15

F4

Plate Reverse Fly

2 x 15

Optional - Arm Farm

G

If you have time, feel free to hit some bicep / tricep work. 15 reps tricep movement ( DB curl, hammer curl, cable curl, etc.) 15 reps bicep movement (DB Skullcrusher, tricep pushdown, etc.) - rest 60 seconds X 2 sets

Friday
Aerobic Conditioning 

A

Aerobic

1 x 60:00

Saturday
Mountain Athlete Sunday - Re-Set

A

Cardio

1 x 20:00

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

Coach
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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Start sooner so you can go longer.

The start to a great season begins months before the snow starts hitting the ground. Take ownership of your long term athletic development and maximize your performance without sacrificing your longevity.

Start My 7-Day Free Trial
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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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North Coast Mountain Athlete