This intense, limited equipment, 7-week, 5 day/week training program is designed to prepare athletes for lift-assisted snowboarding. It models our Dryland Ski training program, with adaptions made for the specific physiological demands of snowboarding. This program is designed to be completed the 7 weeks directly before your backcountry ski season begins. Week 7 the plan is a taper/unload week.
You’ll train 5 days/week for 7 weeks – a total of 35x training sessions.
This is Version 1 of the plan, designed in January 2021.
- Build the eccentric strength, isometric strength, and strength endurance in your hips, glutes, quads/hamstrings, and calves to prepare you for the eccentric loading which occurs during downhill snowboarding.
- Build the lactate tolerance and recovery in your legs so you can snowboard harder longer, and recover quicker during stops or between runs.
- Build your core/midsection strength and overall strength to add stability during snowboarding and increase overall durability
- Build upper body strength and strength endurance for overall and shoulder durability – especially for hard falls
- Build your snowboarding stamina so you’ll be able to go hard all day, and recover to do it again the next day
- Build general endurance
The chart below outlines the fitness demand being trained, exercise used to train it, and end of cycle goal:
- Mon: Leg Lactate Tolerance, Upper Body Strength, Calf Endurance
- Tue: Landing Drill, Lower Body Strength, Chassis Integrity
- Wed: Endurance
- Thur: Leg Lactate Tolerance, Upper Body Strength, Calf Endurance
- Fri: Landing Drill, Lower Body Strength, Chassis Integrity
This is a limited equipment training plan. The following equipment is required:
- Pair of dumbbells, 15# (pound) for women, and 25# for men
- Sandbag – 40# for women, 60# for men
- 25# Backpack
- Stopwatch with interval timer and/or wall clock with seconds (Smartphone will work)
- Foam Roller
- 12-18″ Box or bench for Step Ups and Touch/Jump/Touch to Box intervals
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What does “15/25#” mean? What about “40/60#”? What does “3/6x Chin Ups” mean
15 pound dumbbells for women, 25 pound dumbbells for men.
40 pound sandbag for women, 60 pound sandbag for men.
3x Chin Ups for Women, 6x Chin Ups for Men
What does “6x Scotty Bobs @ 15/25#” mean?
6x = the number of reps. Six reps.
“Scotty Bobs” is the exercise
“@ 15/25#” is the loading. 15 pound dumbbells for women, 25 pound dumbbells for men.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.