North Coast Mountain Athlete
North Coast Strength
Skiing, Tactical, Strength & ConditioningThis 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.
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
A
Aerobic
1 x 40:00
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
A
Aerobic
1 x 40:00
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
A
Aerobic
1 x 60:00
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
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.
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.
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North Coast Mountain Athlete
North Coast Mountain Athlete
North Coast Mountain Athlete
