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Archived routeSnowboard prepbase

Base — Snowboard First Transition

Overview

Intentions for this program

  • Base: Firefighter strength & conditioning
  • Build: athletic (functional, mobile, & explosive) size
  • Bulletproof & support: snowboarding

Structures used

  • Upper/lower
  • High CNS (explosive/power/strength) at the start, ending with conditioning/fatigue training

Considerations

  • Adapted for full time (M)/W/Fri/Sat/Sun work + M/W/Th class schedule
  • Fireground simulation circuits as a conditioning baseline
  • Continue building deadlift & bench
  • Legs: focus on function & bulletproofing over max effort strength (that's what deadlift is for)
  • Cardio baseline
  • P/rehab & core is baked into everything & circuits | | (work) + class | | work + class | class | work | work | work | | Overview: | conditioning | upper | sprints | athleticism | upper s&p | lower s&p | lower |
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Session 1

| Session 2 | full fireground circuit | upper | complex training legs | sprints + athleticism | bench + upper power | deadlift + lower power | agility & power legs |

  • posterior chain acc mobility & p/rehab upper acc mobility & p/rehab

Mconditioning

  1. Session 1 two-a-day
  2. (Snowboard)
  3. SNOWBOARD SKILLS/QUICK UPHILL
    snowboard if you don't have work
  4. Session 2 two-a-day
  5. Stairclimber
  6. 100 FLOORS
  7. Full Fireground Circuit
  8. 15 ROUNDS OF CIRCUITS
  9. Weighted P/rehab
  10. NORDIC CURLS
    3 × 10–15
  11. SL STANDING CALF RAISES
    2 × 20–25
  12. SL SOLEUS RAISES
    2 × 20–25
  13. SL SEATED TIB RAISES
    2 × 10–15
  14. ANKLE WORK block
    weighted sl pogos, patterned hops, etc

Tuupper

  1. Session 1 two-a-day
  2. Snowboard
  3. SNOWBOARD SKILLS
  4. Session 2 two-a-day
  5. P/rehab
  6. ROTATOR CUFF WORK block
    2 sets
  7. WRIST WORK block
    2 sets
  8. Lifts
  9. OVERHEAD PRESS
    (1D+)4+1D × 3–5 · rest 3:00
  10. WIDE GRIP PULLUPS
    3 × AMRAP · rest 3:00
  11. Accessories
  12. SPEED BENCH
    3 × 6–9 · rest :60
    slow, controlled descent, then explode up
  13. UPPER BACK WORK block
    3 × 8–12 · rest :60
    ex: face pulls, db y-raises, rear delt flys
  14. CHOICE STABILITY MOVEMENT↗ block
    3 sets
    half kneeling sa lm press, db shoulder press, half kneeling kb windmill, kb pushups, sm bench throws, lm split clean & jerk, db flys, ...
  15. REVERSE CURLS
    3 × 8–12/15 · rest :90
  16. (CHOICE)↗
    grip? have fun with this
  17. Core - Rotation
  18. AB ROLLER
    3 × AMRAP
  19. SS ROTATIONAL MB THROWS
    3 × 4–6

Wcomplex legs

weekly rotation
  1. Stairclimber
  2. 5 MINS @ 75LBS @60SPM
  3. Complex Training
  4. TB DEADLIFT
    3 × 8–15 · rest 2:00
  5. Drop In: TUCK JUMPS

Thathleticism

  1. Session 1 two-a-day
  2. Snowboard
  3. SNOWBOARD SKILLS
  4. Session 2 two-a-day
  5. Warmup
  6. OPEN KNEE DRIVES
    2 × 10–15
    groin
  7. SL KB LEG RAISE
    2 × 10–15
    hip flexors
  8. COPENHAGEN PLANKS
    2 × 10–15
    adductor
  9. FOOT RESISTSED TKEs
    2 × 10–15
    knees
  10. SL GLUTE BRIDGE SWITCHES
    2 × 10–15
    glutes
  11. HAMSTRING DECEL WORK
    2 × 10–15
    hamstrings
  12. SL SEATED TIB RAISES
    2 × 10–15
    tibialis anterior
  13. CNS Primers
  14. DYNAMIC WARMUPS
  15. SPRINTER ISO HOLD
    3 × 3–5s
  16. WEIGHTED POGOS
  17. BANDED WALL SPRINTS
    2 × 10–15
    full activation
  18. SLED FIRST STEP
    2 × 5 each
  19. Sprints
  20. SLED RESISTED SPRINTS
    2 sets
  21. 40YD REGULAR SPRINTS
    2 sets
  22. FLY 20s
    2 sets
  23. Cutting
  24. 5-10-5 DRILL
    2 sets
  25. W DRILL
    2 × 15YD
    emphasize elastic cuts, not grindy footwork
  26. Plyos - Extensive
  27. SL POGOS
    2 × 10–15
  28. SKATER BOUNDS
    2 × 10–15
  29. Plyos - Intensive
  30. Double Leg
  31. BROAD JUMPS
    2 × 5
    low contacts, not grindy — land quick. *every few weeks swap for SL bounds for distance
  32. DEPTH DROP + QUICK HOP
    2 × 6
    instead of depth + jump, land and rebound instantly — train fast amortization
  33. Single Leg
  34. GWIZ JUMPS
    2 × 5
  35. COD TUCK JUMPS
    2 × 5
    stay tall, pop over hurdles, don’t sink
  36. BOX JUMP TO SL LANDING
    1 × 5 each
  37. Rotation
  38. 180DEG ROTATIONAL LANDINGS
    3 × 5 each
    up box, down box
  39. FLAT 360
    1 × 3 each
  40. Core - Flexion
  41. GHD SITUPS
    3 × 10–15
  42. Mobility & P/rehab
  43. CHOICE↗

Fupper s&p

  1. P/rehab
  2. SCAPULA WORK block
    2 × 10–15
  3. KB HALF KNEELING WINDMILL
    2 × 10–15
  4. WRIST WORK block
    2 × 15–20
  5. Heavy Lifts
  6. BENCH PRESS
    4+2D × 3–5 · rest 3:00
  7. Power
  8. PENDLAY ROW
    3 × 3–5 · rest 2:00
  9. PUSH PRESS
    3 × 3–5 · rest 2:00
  10. Accessories
  11. SA CABLE ROWS
    4 × 8/10–12/15 · rest :90
    1 serratus anterior + 3 full ROM
  12. WEIGHTED DIPS
    3 × 5–8 · rest :90
    feel your upper pecs!!
  13. (CHOICE STABILITY MOVEMENT*)↗
    3 × 8–12 · rest :90
    half kneeling sa lm press, db shoulder press, half kneeling kb windmill, kb pushups, sm bench throws, lm split clean & jerk, db flys, ...

Salower s&p

  1. Warmup
  2. SS CALF RAISE
    2 × 10–15
  3. SL WALL SIT ON TOES
    2 × AMRAP
  4. FOOT RESISTED TKE
    2 × 10–15
  5. SLIDER LATERAL SQUAT
    2 × 10–15
  6. AS NEEDED
  7. Heavy Lifts
  8. TRAP BAR DEADLIFT
    4 × 3–5 · rest 3:00
    CHALK
  9. BB RDL
    4 × 8/10–12/15 · rest :90
    3 dl (8 to 12), 1 sl (10 to 15) ALL BARBELL
  10. Power
  11. BOX SQUAT* FAST
    5 × 5 · rest 3:00
    rate of force development. lift feet when sitting!
  12. Upper Accesories
  13. WIDE GRIP PULLUPS
    3 × AMRAP
  14. CABLE LATERAL RAISES
    3+1D × 8–12/15 · rest :90
    wrist cuff, NOT grip
  15. CHOICE STABILITY MOVEMENT↗ block
    3 × 8–12
    tri forward ext, pulldown, reverse cable fly, dead hang
  16. EZ BAR CURLS
    3 × 8–12/15 · rest :90
  17. Core - Rotation
  18. PALLOF PRESS ISO + MARCH
    2 × 10–15s
  19. HALF KNEELING MB THROWS
    3 × 4–6
  20. Skills
  21. DECEL WORK block
    3 × 3
  22. Run
  23. 15MINS

Suagi&p legs

weekly rotation
  1. Warmup
  2. ANKLE WORK + WEIGHTED POGOS
  3. DYNAMIC WARMUPS
  4. Agility
  5. CHOICE↗
    focus: quick feet. box toe taps, ladders, sl fast directional hops on a plate, etc
  6. Power