STS Training
Starting October 12th
The Program:
In 8 weeks, you'll be back on the terrain you crushed last season, pain free at the end of the day, and fully trusting your body on any line you want to take. And you'll still be ripping hard in April.
8 weeks. 2 phases of training. Every session has a purpose.
Phase 1: Building A Foundation (4 weeks)
Most skiers + riders skip this phase, and it's why they get hurt. Tempo work, eccentrics, deceleration, and dynamic + reactive stability build a body that absorbs force and holds position under load. Ends with a deload week where fatigue drops, your body locks in the adaptations, and the strength you built actually shows up.
Phase 2: Specified Training (4 weeks)
This is where the strength you built turns into power on snow. Training shifts to the demands of your discipline, whether that's Freestyle, All-Mountain, Ski Patrol, or Backcountry, so what you do in the gym transfers directly to how you ride. Ends with a deload week so you show up to the season fresh, not fried out.
How It Works
1. Sign up
2. Choose Your Discipline Inside
3. Put In The Work & Go Send It
Programming That Transfers
Freestyle
If your season lives between rails and big jump lines, this is for you. Freestyle Focus builds the power, pop, and landing strength you need to finally throw the trick you've been sitting on, ride away clean from landings that used to wreck your knees, and wake up the next morning ready to session again.
All Mountain
From first chair to last lap, this is for you. 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, without your knees or back fading by afternoon. This is training for riders who want every run to feel like their best run, no matter the snow or terrain.
Backcountry
Big lines demand a body that's ready for the climb, the descent, and everything in between. Backcountry Focus builds the endurance to skin for hours and the strength + stability to charge technical lines with legs left for the descent. This is training for skiers + riders who chase untouched zones and need to stay strong + pain free when the terrain gets steep, deep, and unpredictable.
Ski Patrol + Mountain Rescue
First out the door, last one home, and always in the thick of the action. Ski Patrol + Mountain Rescue Focus builds the strength, lungs, and grit to break trail, haul gear and patients, and move through whatever terrain gets you where you're needed. This is training for patrollers + rescuers who need a body that's ready for every call and stays pain free day after day, all season long.
Experts In Your Corner
Dr. Tim Durkin
Sports Physician
Dr. Tim Durkin breaks down the choices, training, equipment, line selection, and on-mountain decisions, that drive your ACL/MCL injury risk. Walk away knowing exactly what to change and what to do in the first few days if the worst happens.
Makayla Meixner
Sports Nutrition
If you're not fueling right, STS can't do its job, your body won't recover, adapt, or get stronger no matter how hard you train. Makayla shows you how to eat so the work actually sticks.
Dr. Toby Larson
Mental Performance
Whether it's lingering fear from a past injury or just freezing up on certain lines, Dr. Toby Larson breaks down why it happens and how to work through it, so hesitation stops costing you speed, technique, and confidence.
Alex Wilson
Performance Coach
Coach Alex breaks down why your knees hurt the way they do, how skiing and riding load them differently than any other "sport", then hands you the exercises to actually fix it. Walk away with a knee health toolkit you can drop straight into your training.
Your season on the other side of STS
Here's what changes when you lock in for 8 weeks before the snow flies.
Land in the chop without your knees failing
We train your joints to take the hits, whether that's a flat landing, ice, pow chop, or the edge catch that comes out of nowhere, so you ride away from the bad ones instead of spending the rest of your season in rehab.
Stop second-guessing at the top of the line
When you trust your body to hold up, you commit instead of hesitating, and committing is what pushes you to progress.
Get strong to rip all day
We build the strength + endurance your legs need to handle long days, deep snow, and back to back laps, so you're charging your last run just as hard as your first instead of calling it early because your legs are shot.
Why We Love App Based Training
We use app based training so that
you can train from anywhere in the world, anytime of day.
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
Drop questions in the group chat &
What Our Athletes Say:
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"
STS gets you ready for the season, the crew keeps you stoked all winter.
Join The Crew.
MEET YOUR COACH
Built by a Coach Trusted by Mountain Athletes
Liz Myers is a Certified Strength & Conditioning Coach who's spent the last 10 years helping hundreds of skiers and snowboarders build strength, prevent injury, and perform at a higher level, work that's included athletes headed to the Olympic level.
She lives and trains in the mountains year-round, and has studied the same return-to-sport protocols used by the US Ski and Snowboard team, bringing that level of science to everyday athletes.
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Training written by a coach who rips. Mountain Edge was built to bridge the gap between gym training and what the mountain actually demands, so what you do in the gym actually shows up on snow.
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.
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