Intermediate & Advanced Big Mountain Freeride
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Develops the strength, core stability, and conditioning required to return to mid-season form and tackle demanding freeride terrain with confidence.
Training Plan Overview
Meet Your Coach
Plan Description
The 12-Week Intermediate/Advanced Big Mountain Freeride Plan from Mountain Training Center is built for skiers and snowboarders who want to step into the season strong and ready for demanding terrain. Designed for athletes with prior training experience, this program helps you rebuild strength, power, and conditioning so you can confidently tackle steep lines, technical descents, and sustained days in the mountains.
Sample Week
- Rest Day
- Warm Up: Stationary Bike, Air Squat, Fire Hydrant, Body Weight Lunge, Walking Lunge, Quad Pull + Reach, Hamstring Scoop, Worlds Greatest Stretch
- Anaerobic Circuit: Ski Erg, Bike Erg, or Rower - 30 seconds RPE 7, 90 seconds RPE 3
- Muscular Strength/Endurance: Back Squat and Deadlift
- Power Endurance Circuit: Split Squat, Medicine Ball Slam, and Broad Jump
- Core: DB Plank Pull Through, Paloff Press with Rotation, Copenhagen Plank, Hamstring Bridge
- Active recovery, light movement
- Warm Up: Stationary Bike, Air Squat, Fire Hydrant, Body Weight Lunge, Walking Lunge, Quad Pull + Reach, Hamstring Scoop, Worlds Greatest Stretch
- Anaerobic Circuit: Ski Erg, Bike Erg, or Rower - 30 seconds RPE 7, 90 seconds RPE 3
- Muscular Strength/Endurance: Back Squat and Deadlift
- Power Endurance Circuit: Split Squat, Medicine Ball Slam, and Broad Jump
- Core: DB Plank Pull Through, Paloff Press with Rotation, Copenhagen Plank, Hamstring Bridge
- Rest Day
- Warm Up: Stationary Bike, Air Squat, Fire Hydrant, Body Weight Lunge, Walking Lunge, Quad Pull + Reach, Hamstring Scoop, Worlds Greatest Stretch
- Anaerobic Circuit: Ski Erg, Bike Erg, or Rower - 30 seconds RPE 7, 90 seconds RPE 3
- Muscular Strength/Endurance: Back Squat and Deadlift
- Core: DB Plank Pull Through, Paloff Press with Rotation, Copenhagen Plank, Hamstring Bridge
- Aerobic Base: This workout is meant to be held at a conversation pace throughout its entirety. A good measure of effort is if you're able to hold a conversation on the phone without sounding too winded to the person you're chatting with. If indoors, perform on a treadmill, stair stepper or bike erg/stationary bike. If outdoors, perform via hiking, hiking with a light weight, running or biking.
Get Started with
Intermediate & Advanced Big Mountain Freeride
Frequently Asked Questions
All of our training plans are hosted through the platform TrainingPeaks. Upon purchasing one of our plans, you’ll create an account with TrainingPeaks and access the plan via desktop or mobile app.
With our training plans, you get access for life. This means that you can use the training plan for as many cycles as you wish, year after year.
This varies between plans but it is often recommended that you have access to a gym.
Of course! Plenty of our athletes live nowhere near mountains. We make a point of giving a variety of training options in each of our plans.
