North Coast Mountain Athlete Program
North Coast Strength
Skiing, Tactical, Strength & Conditioning, Functional TrainingThe Mountain Athlete Team Program is designed to build complete, durable athletes with the strength, capacity, and resilience to handle long days in the mountains. Designed for running, skiing, mountain biking, or just chasing vert, this program develops the physical qualities that actually transfer outside.
The program cycles through accumulation, intensification, and strength endurance phases, with integrated progressive conditioning to build aerobic capacity and repeatability alongside strength.
There are 3 full-body resistance training sessions per week paired with progressive conditioning that evolves across the program—from aerobic base development to higher-intensity efforts that reflect real mountain demands.
This is a team-based program, designed to train alongside a like-minded crew with shared intent, accountability, and coaching guidance. Expect a strong emphasis on lower extremity strength, tendon stiffness, and joint-specific capacity to support both uphill output and downhill tolerance.
This program is best suited for those with some prior lifting experience and comfort with foundational movements (e.g., squat, hinge, split squat variations), though all exercises can be modified based on training history and equipment access.
A heart rate chest strap is highly recommended to guide conditioning sessions and optimize aerobic development. If you choose to include running as your primary mode of conditioning, message the coach to get guidance on some program modificiations.
Train hard. Stay durable. Show up ready for the mountains.
A
Thermogenic
3 x 1:00 @ 4, 5, 6
Prep
B
Warm Up Circuit A
6 inch worm 10 alternating lateral lunges 10 tall kneeling thoracic rotation w/ band 6 Hip airplane / side X 2 sets
C
Low Pogo Hops
3 x 15
D
Depth Jump
3 x 3
E
Front Squat
3 x 4
F1
Bent Over Row
4 x 6
F2
Hollow Hold
3 x 0:35
G1
DB RDL
3 x 8
G2
Tripod Row
3 x 8
G3
Single Leg Calf Raise - From Deficit
3 x 10
H1
Goblet Squat
3 x 12
H2
Goblet Squat ISO
3 x 0:35
A
Aerobic
1 x 45:00
A
Thermogenic
3 x 1:00 @ 4, 5, 6
Lengthen + Strengthen C
B
12x Cossack Squats (load with KB in goblet position if desired) 12x Alternating Quadruped Shoulder Taps 12x Plate Ground to Overhead 12x Banded Half Kneeling Thoracic Rotation X 2 sets
C1
Medball Skater Hop
3 x 6
C2
Med Ball Chest Pass to floor
3 x 6
D1
DB Bench Press
3 x 4
D2
Extensive Zig Zag Jumps
3 x 10
E1
High Incline DB Bench
3 x 8
E2
Curtsy Step Down
3 x 8
F1
Skull Crushers
2 x 12
F2
Copenhagen plank
2 x 0:25
F3
KB Front Rack Carry
2 x 24
A
Aerobic
1 x 45:00
A
Thermogenic
3 x 1:00 @ 4, 5, 6
Conditioning
B
Lengthen + 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
Jump Lunge
3 x 4
C2
Vertical Medball Toss
3 x 3
D
Trap Bar Deadlift
3 x 4
E1
Ring Pull Up
4 x 6
E2
barbell rear foot elevated split squat
4 x 8
F1
DB Floor Press
2 x 12
F2
Single Leg Hamstring Iso
2 x 0:30
F3
Banded Low Row to Iso
2 x 15 @ 0:15
Conditioning
G
Lactic Tolerance 1
10 Air Squats (goblet squat if this is cake) 10 Alternating Forward Lunges (goblet lunge if this is cake) 6 Jump Squats 6 Jump Lunges X 3 sets rest 60 seconds between 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.
Take ownership of your long term athletic development and maximize your performance without sacrificing your longevity.
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North Coast Mountain Athlete Program
North Coast Mountain Athlete Program
North Coast Mountain Athlete Program
