The Program:
Build strength to shred and resilience to injury before the winter season.
8 weeks. Two phases of training. No wasted time.
Phase 1: Building A Foundation (4 weeks)
Build a foundation of strength, increase your aerobic capacity, develop proper landing mechanics, and prepare your body for more sport specific movements. Every phase has a deload week to manage fatigue, prevent burnout, and reduce risk of injury.
Phase 2: Specified Training (4 weeks)
After the first 4 weeks, you'll be ready to step up the intensity with specific training that fits your skiing/snowboarding style. Choose a freestyle, All mountain, or Freeride/backcountry specific training program.
How It Works
1. Choose Your Format
2. Choose Your Discipline
3. Get The Training App
4. Put In The Work & See Results
Step 1. Choose Your Format
DIY or TEAM Training
DIY
Grab the STS Standard program if you are looking for a self-paced, self-motivated environment to prep for the winter season!
Start: Anytime!
Cost:
Training Overview
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Life-Time Access
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Self Paced, DIY Program
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Generalized Downhill Program: No Specialized Training
Equipment Needed:
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Dumbbells or Kettlebells (heavy & light)
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Mini Bands
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Lacrosse Ball
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Box / Step
TEAM TRAINING
Join the STS Specialized if you want an interactive, supportive, and structured training approach with direct coaching feedback to prep for the winter season!
Start: October 2026, space is limited to 25 sign-ups!
Cost:
Training Overview:
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10 Weeks of Access
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Direct Coaching
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Specialized Training in Freestyle, All-Mountains, and Freeride/Backcountry Disciplines
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Winter Conditioning Guide
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Structured Schedule
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Personalized Accountability with Weekly Check-Ins
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Expert Guidance & Tailored Feedback
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Badass Community Forum
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Tailored Mountain Nutrition Workshop
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Monthly Group Coaching Calls (2)
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Limited Edition 24/25 STS Beanie
Equipment Needed:
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Barbell/Trap Bar *Recommended, Not Required
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Dumbbells or Kettlebells (heavy & light)
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Lacrosse Ball
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Bench & Box
Step 2. Choose Your Focus
For Team Training ONLY.
DIY has a general "downhill" Focus.
Freestyle
If you've chosen the Freestyle Focus, you'll develop rotational power and build strength that will allow your body to handle bigger drops and awkward landings that often come with freestyle riding. This focus will enable you to pop higher, spin with power, stomp landings without pain, and allow you to push limits on terrain park features.
All Mountain
If you've chosen the All-Mountain Focus, you'll build muscular endurance and full body power to sustain the high loads encountered when slashing through powder, moguls, or groomed terrain.This focus is for those who want to feel snappy, carve with power, ski/ride fast, and be able to rip in any snow conditions.
Freeride/ Backcountry
If you've chosen the Freeride/Backcountry Focus, your training will focus on building durability for both uphill and downhill pursuits. You'll develop more cardiovascular endurance and hip focused strength to handle the physical demands of climbing and ripping downhill on challenging terrain. This focus will ensure you feel well-equipped and confident in your capabilities when heading into backcountry terrain.
Step 3. Get The App
We use app based training so that
you can train from anywhere, anytime.
Train Anytime, Anywhere
Access your workouts from any device, so you’re never tied to a gym or specific location.
Track Your Progress
Monitor your performance, set goals, and stay motivated as you see your improvements over time.
Expert Guidance At Your Fingertips
Demo videos and coaching points to ensure proper technique and confidence in your movements.
Real-Time Feedback From Liz
Upload videos of your exercises and receive direct feedback from your coach within 48 hours.
Reduce Your Risk Of Injury
Research shows that multi-component preventative training programs (like this one) can reduce ACL injuries by up to 75% if performed 2-3x/week prior to getting on the snow.
The STS program encompasses elements like strength, plyometrics, proprioception, landing mechanics, mobility, and sport specific capacity work to help you prevent injuries & have an epic season from start to finish.
Improve Your Confidence
A strong body supports better control & stability on the snow, which will make you feel more capable when navigating varied terrain. Physical readiness translates to increased confidence & assurance that your body is set up to push limits without fear of injury holding you back.
Get Strong So You Can Rip Hard
Going into the winter season feeling timid & weak is no way to live. My goal with this program is to help you get as resilient as possible so you can continue to progress, shred pain free, and feel STRONG no matter your age.
Putting in the work isn't easy, but you'll be stoked you did once you get on the snow & start realizing what you are truly capable of.
Commitment. Consistency. Action.
"Even my PT commented on a drastic improvement in hip mobility and strength!"
"The strength/confidence I gained working with Liz has helped both on and off the slopes. "
"I thought I knew how to train until I started the STS program with Liz"
Meet Your Coach
What's Up, I'm Liz!
I’m Liz—a strength coach who lives for the mountains and loves to rip on both skis and a snowboard.
I created the Strength to Shred program after watching friends, family, and athletes tear ACLs, patellar tendons, and more during the winter season. I know firsthand how much pain and injury can take a toll on both body and mind.
That’s why I’m here to help you bulletproof your body so you can spend more time on the snow and less time sidelined.
After working with hundreds of skiers and snowboarders, I get the unique physical, mental, and cultural demands of the sport. My goal is to help you build resilience, so you can progress, shred pain-free, and feel STRONG no matter your age.
The work won’t be easy, but trust me—it’ll be worth it when you hit the snow, feeling capable and pain-free.
Get ready for the 25/26 season the RIGHT way, alongside a group of bad-ass shredders, with a program GUARANTEED to prep your body for the challenges (and fun times) ahead.
Frequently Asked
Questions
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A Lacrosse Ball
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Dumbbells or Kettlebells
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Box &/or Bench
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Optional Pull Up Bar Access
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All of your training sessions will be accessible at your fingertips via the Everfitt app. Through the app, athletes will receive feedback, log data, view progress, & plan for future training sessions.
The mobility sessions willl be about 15 minutes. The strength sessions could take 45 min-1 hour.
You can request a refund if you are not satisfied with the program within 14 days and receive a full refund - no questions asked. If you decide it’s not for you, you will be taken out of the programming app to access the workouts and other content. No refunds will be granted after 14 days.
This program is for those who are relatively pain-free. If you are working to overcome chronic pain or recover from a previous injury, check out 1:1 coaching!
I've helped over a hundred winter athletes successfully prepare for the season over the past 10 years and I've consolidated all of that experience into this program. If you have any questions before starting the program or during the program, I'll be here to help!
ABSOLUTELY.
There are no fitness requirements to dive into this program. In fact, the I designed the first 4 weeks of the program to establish correct movement patterns and build foundational strength. This will give you everything you need to be prepared for the higher demands throughout the last 4 weeks leading up to the season.