STS Training
Overview
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)
Lay the groundwork for a strong, resilient body. In this phase, you’ll build strength and master proper landing mechanics, preparing your body for more sport-specific movements. Every phase includes a deload week to manage fatigue, prevent burnout, and keep you injury-free.
Phase 2: Specified Training (4 weeks)
After 4 weeks of building your foundation, it’s time to ramp up the intensity with training tailored to your skiing or snowboarding style. Choose from Freestyle, All-Mountain, Ski Patrol, or Backcountry programs and train for power, precision, and durability on the snow.

How It Works
1. Choose Your Discipline
2. Choose Your Format
3. Put In The Work & See Results
Step 1: Choose Your Discipline

Freestyle
If your season lives between the rails and the big jump line, this is your lane. The Freestyle Focus is built to stack the power, pop, and precision you need to go bigger, spin cleaner, and own every landing. We’re talking real strength for real send—so you can stomp without pain, recover fast, and keep pushing into that “just one more lap” zone. Park laps, side hits, street rails—bring it.
All Mountain
From the first chair to the last lap, this focus keeps you strong, fast, and ready for anything the mountain throws your way. The All-Mountain Focus builds the endurance to rip lap after lap, and the full-body power to slash powder, hammer through chop, and carve clean lines on corduroy. Quick feet, explosive turns, zero fade—this is training for riders who want every run to feel like their best run, no matter the snow or terrain.
Freeride/ Backcountry
Big lines demand more than just skill—they demand a body that’s ready for the climb, the descent, and everything in between. The Backcountry Focus builds the endurance to skin for hours, the hip-driven strength to power through each step, and the stability to charge technical lines with confidence. This is training for skiers + riders who chase untouched zones and need the durability to keep going, even when the terrain gets steep, deep, and unpredictable.
Ski Patrol
First up the lift, last off the mountain, and always in the thick of the action. This focus builds the muscle, lungs, and grit to keep charging all day—breaking trail, running rescue gear, and dropping into whatever line gets you where you’re needed. You’ll develop the strength to haul, the quickness to respond, and the durability to do it day after day without breaking down. More stamina, fewer tweaks, and a body that’s ready for every call—start to finish, all season long.
Not Sure Which Is Best?
Take The Quiz!
DIY (Option 1)
Grab the STS DIY program if you are looking for a self-paced, self-motivated environment to prep for the winter season!
Start: Anytime after October 6th
Cost: $199*
* Join the waitlist for even better early bird prices.
Training Overview
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12 Week Access
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Self Paced, DIY Program
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Specialized Training Disciplines (choose between all-mountain, freestyle, patrol, or backcountry)
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Community Forum
Equipment Needed:
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Barbell/Trap Bar/Pull Up Bar (optional)
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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 (Option 2)
Join the STS CREW
75% of athletes who join the TEAM (group format) finish the program and go on to have a strong, injury-free season. Get a structured, high-performance training program with direct coaching, expert feedback, and a community that keeps you locked in.
Start: October 6th, 2025 — space is limited to 15 people per discipline!
Cost: $249/month (2 months)*
* Join the waitlist for even better early bird prices.
Training Overview:
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10 Weeks of Full Program Access
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Direct 1:1 Coaching & Tailored Feedback
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Specialized Training for Freestyle, All-Mountain, Patrol, or Freeride/Backcountry
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Winter Conditioning Guide & Structured Schedule
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Personalized Accountability with Weekly Check-Ins
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Strategy + Guidance from a Mountain Performance Coach
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Badass Community Forum
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Mountain Nutrition Workshop
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Overcoming Fear On-Snow Workshop
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2 Monthly Group Coaching Calls
Equipment Needed:
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Barbell/Trap Bar/Pull Up 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
Benefits Of Pre-Season Training
This program is for skiers and snowboarders who live for winter.
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.
Why We Love App Based Training
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.
What Athletes Are Saying:


I started working with liz last year before ski season and was able to tap into strength and resilience I hadn't been in touch with for years.

I never DREAMED I would be this strong again after my leg injury.

Seriously, the ski prep stuff pays off in dividends EVERY YEAR. Thank you for putting out such quality programs.

I just finished the first day on the mountain. Usually arthritis in my ankle truly destroys me at the end of the day. Today I was amazed to be able to walk around without pain and without my usual post-ski limp! It feels SO GOOD!

"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.