Strength To Shred:
Pre-Season Training For Skiers & Snowboarders
In 8 weeks, you're 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're still ripping in April.
STS Training
Overview
The Program:
Build the strength to shred and the resilience to stay injury free.
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 & See Results
Programming That Transfers
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.
The Fall Clinic Line Up
Dr. Tim Durkin
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
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
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.
Coach Alex
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.
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 To Send It
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 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 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"
STS gets you strong, the crew keeps you stoked.
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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