This program is designed specifically for skiers. While non-skiers can certainly use it, it’s not ideally suited to non-skiing goals and may not deliver the best results for your needs.

A barbell and weights Dumbbells or kettlebells A bench A pull-up bar (or a lat pulldown machine) A sturdy box for jumps If you don’t have access to these, alternative exercises are provided in the app.

Yes! The Maintenance Phase is specifically designed for in-season skiing. It prioritises short, efficient sessions to maintain strength and reduce fatigue. For other phases, adjust the intensity and volume if you’re skiing frequently.

Each week will be uploaded to your app every Sunday with each workout being set for Monday, Wednesday Friday. This is of course a guideline and as long as you have enough rest between sessions you can do the workouts on the day of your choosing.

After you have completed each phase at least once the whole program is then flexible. This is to make sure that you have built the necessary foundations to progress. You can follow the full 24 weeks for a comprehensive training cycle or select specific phases based on your goals, fitness level, or skiing season. After the initial 24 weeks, each phase is then standalone, so you can dive in at any point.

Phase 2 should follow Phase 1. Phase 2 includes progressions that build from foundational to advanced plyometric movements. Start with the simpler options provided, and only progress when you feel confident and comfortable.

Sometimes technology can be a bit temperamental, if you are having any issues with the app such as glitches or crashes, try logging out and back in again, if the problem persists, delete the App and re-install it. (make sure you use your original email and password). if you are still having issues reach out directly to the teambuildr either through the App or in your account on the desktop version. Remember you will always have access through a web browser and all your data will ve securely protected

Most sessions last 45-60 minutes, depending on your pace and how much rest you take. Maintenance phase sessions can be shorter and are only two days per week so depending on how you set them up, they can be perfect for busy weeks during the ski season.

Unfortunately not. The system runs on either kgs or lbs and as the majority of users are using metric this is the global setting. A workaround would be using a second party app to convert your measurements if you are not familiar with kgs

It's not possible to unsubscribe through the App, but you can simply login on your desktop and cancel that way. Here is short explainer:

Phase 4 is challenging but adaptable. Stick to the lower end of the rep ranges, take extra rest if needed, and scale back AMRAP sets if they feel overwhelming. This phase is meant to push you but not at the expense of form or safety. If you have completed the other phases you should be in good shape to carry out this phase.

Phase 1 is your foundation. It builds strength, endurance, and work capacity, setting you up for more demanding phases. It’s the ideal starting point if you’re coming off a break or want to improve overall fitness.

Reduce gym sessions to 1-per week or focus on recovery work like mobility exercises. Prioritise skiing and use the program to maintain strength rather than build it. Feel free to skip entirely if fatigue is high.

Phase 2 focuses on reactive strength and power through explosive movements like jumps and hops. These exercises train your nervous system to generate force quickly, which is critical for skiing’s dynamic demands.

You should complete all four phases at least once before considering skipping to specific phases. Each phase is designed to build on the previous one, ensuring a well-rounded foundation and optimal results.

If you’re struggling, reduce the intensity by: Lowering the jump height. Increasing rest between sets. Using simpler variations (e.g., pogos instead of depth jumps). Focus on quality over quantity—sharp, controlled movements are key.

Increase weights when: You can complete all sets with the required reps in reserve (RIR). Your technique remains solid throughout the sets. Avoid increasing weight too quickly—gradual progress is key.

Progress is measured through: Improved strength (e.g., lifting heavier weights or increasing reps). Improved plyometric performance (e.g., jumping higher or quicker, quicker take off). Better endurance and control during skiing. The app tracks metrics like 1RMs and rep ranges to help you see your progress.

AMRAP (As Many Reps As Possible) sets are used to test strength and endurance gains. They allow you to push yourself safely within a controlled framework, providing a tangible measure of progress.

Yes, you can swap accessories based on your preferences or available equipment. However, try to stick with movements that target the same muscle groups or serve the same purpose.

Each phase includes alternative exercises for most movements. For example: If you can’t back squat, try another option If plyos are too intense, reduce reps or heights or choose a different exercise for that category

Warm up properly before each session. Prioritise sleep, hydration, and nutrition. Stick to deload weeks—they’re essential for recovery and progress.

It’s okay to scale back: Reduce the number of sets. Use lighter weights. Skip accessory exercises or finishers. Fatigue is normal, but listen to your body and adjust as needed.

No need to restart. Pick up where you left off, or if the missed week was a deload or lighter week, you can continue with the next scheduled week.

Yes! The program includes: Strengthening joints and stabilisers through accessories and tempo work. Improving coordination and reactive ability via plyometrics. Building endurance to reduce fatigue-related injuries during long ski days.

Phase 1 (Accumulation) is there to test your relative ability and to build a strength foundation before tackling more advanced phases like Plyometrics or Intensity. Stick to lighter weights and prioritise mastering form.

Absolutely! The strength, power, and endurance built in this program translate well to other snow sports like snowboarding or cross-country skiing.

The program builds strength, power, and endurance, focusing on: Force absorption and reactivity for landing jumps or absorbing terrain. Power generation for turns, accelerations, and skiing explosively. Stamina to maintain performance during long ski days. Each phase addresses key physical demands of skiing, ensuring you’re prepared for the slopes.

Take a 1-2 week break after completing all four phases. Use this time for active recovery, mobility work, or lighter sessions before starting another cycle.

Results depend on consistency and effort. If you’re not progressing: Ensure you’re eating and sleeping enough to support recovery. Reassess your weights—are they challenging enough? Make sure you’re completing all reps with proper form and tempo.

Yes! The program is designed with built-in exercise variations and progressions, so you can repeat it while continuing to improve. Try swapping exercises or focusing on a different primary lift (e.g., front squats instead of back squats).

You should reduce the intensity if: You’re tired, sore, or feeling unmotivated. Skiing or other activities have left you fatigued. You’re struggling to maintain good form or tempo during lifts. Your warm-up sets feel unusually heavy. How to Back Off: Use lighter weights (e.g., drop 5-10% of your working weight). Reduce reps to the lower end of the prescribed range (e.g., do 6 reps instead of 8-10). Skip the optional AMRAP set if it feels like too much. Focus on perfecting form and tempo rather than chasing numbers.

Push Harder If: You’re consistently ending sets with 4+ RIR. The weight feels easy across multiple sessions. You feel energised and ready to challenge yourself. Back Off If: You’re experiencing joint or muscle pain. You feel fatigued or unmotivated. Your technique is breaking down before you finish a set. Skiing or other activities have significantly taxed your energy reserves.

You can increase intensity if: You’re feeling strong, well-rested, and motivated. The current weight feels too easy (e.g., you’re consistently ending sets with 5+ RIR). Your form is sharp, and you have no signs of joint pain or excessive fatigue. How to Push: Add 2-5% to your working weights. Complete more reps within the given range (e.g., aim for 10 instead of 8 if the range is 8-10). Perform the optional AMRAP set in Phase 4 with confidence.

Mid-Set Check: As you approach the last 1-2 reps of a set, ask yourself: “Could I do a few more with perfect form?” If yes, you’re within the correct RIR range. If no, adjust the weight or reps. End-of-Set Feedback: Finish the set and reflect. Did it feel too easy? Too hard? Use this feedback to adjust for the next set, use the journal to remind yourself for next week! Warm-Up as a Guide: Your warm-up sets can help you estimate how heavy the work sets should feel. If the warm-ups feel harder than usual, you might need to scale back for the day. Always wait till set 2 before you decide how hard to push for the rest of the session, this will be the point where you should recognise whats going on for the day...

Autoregulation is a key component of this program, allowing you to adjust training intensity based on how you feel each day. Skiing, fatigue, life stress, and other factors can all influence performance, so autoregulation ensures you’re training effectively without overdoing it.

Consistency Over Intensity: It’s better to train lighter with good form than to push through fatigue and risk injury. Listen to Your Body: Some days you’ll feel strong; other days you’ll feel off. This is normal! Adjust as needed to make the most of each session. Quality Over Quantity: Prioritise controlled, precise movements over grinding through extra reps.

Autoregulation is a tool, not a pass to slack off. Use RIR to strike the right balance between effort and recovery. It’s okay to scale back on tough days—consistency over weeks matters more than any single session. Use your optional AMRAP sets to test your limits when you’re feeling strong, but don’t force them if you’re fatigued. By mastering autoregulation, you’ll train smarter, recover better, and make consistent progress throughout the program.

Reps in Reserve (RIR) is a way to measure how hard a set feels: RIR 3-4: You have 3-4 reps left in the tank. This is moderate intensity, where you’re working hard but staying controlled. RIR 1-2: You’re close to failure. The last rep feels tough but manageable. RIR 0: You hit failure—no more reps are possible with good form. The program typically uses RIR 2-4 to balance progress with recovery. You shouldn’t be grinding through sets in this program unless specifically instructed (e.g., AMRAP sets in Phase 4).

Reduced Shock: Gradually exposing your body to heavier weights ensures your muscles and joints are prepared for the load. Improved Technique: Practicing 1-2 controlled reps at a heavier weight reinforces proper form and confidence in handling heavier loads. Mental Preparation: Feeling the weight beforehand can boost confidence and focus, making your working sets feel more manageable. Smooth Progression: It minimises the transition from lighter to heavier weights, especially in primary lifts like squats, deadlifts, or bench press.

Before Heavier Lifts: For exercises like squats, deadlifts, or bench press, where handling heavier loads can feel abrupt. On Heavy Days: During phases with higher intensities (e.g., Phase 4), bridge sets can smooth the transition to heavier working weights. When You Feel “Off”: Use them to regain confidence and dial in technique if the weight feels intimidating or heavy.

Bridge sets are a simple but highly effective technique to prepare your body for heavier lifts or to maintain readiness during your session. By gradually increasing the weight and performing 1-2 controlled reps, you can "bridge" the gap between lighter warm-ups and working sets. This strategy reduces the shock of jumping into heavier loads, improves neuromuscular coordination, and keeps you mentally and physically prepared without causing fatigue. Bridge sets are low-rep, moderate-intensity sets you perform: As a Warm-Up: To ease your body into heavier loads before your working sets. Between Working Sets: To maintain readiness and keep your nervous system primed for subsequent heavier lifts.

Bridge sets are a low-cost way to improve readiness, reduce shock, and build confidence for heavier loads. Keep them brief and intentional—just enough to feel the weight without causing fatigue. Incorporate bridge sets as part of your warm-up or between heavier working sets, especially for primary lifts. By adding bridge sets to your routine, you'll enhance performance, maintain technique, and transition smoothly through your sets for a more effective and enjoyable training session.

Warm-Up Bridge Sets After your general warm-up and lighter sets, increase the weight incrementally. Perform 1-2 controlled reps at a weight slightly below your first working set. Example: If your first working set is at 60%, perform a bridge set at 50-55%. Focus on perfect form and smooth movement without rushing or fatiguing yourself. Between Working Sets If your program includes increasing weights across sets (e.g., 55%, 60%, 65%), add a bridge set before the final working set. Example: After completing your second set at 60%, perform 1-2 reps at 62.5% before moving to 65%. Keep the bridge set light and brief to avoid excessive fatigue.

Warm-Up Sets: Bar x 10 reps 40% x 8 reps 50% x 6 reps Bridge Set: 55% x 2 reps Working Sets: Set 1: 60% x 8 reps Set 2: 65% x 6-8 reps Set 3: 70% x 6 reps

Keep It Light: Use 5-10% less than your working set weight. The goal is to feel the weight, not to exhaust yourself. Limit Reps: Perform no more than 1-2 reps per bridge set to conserve energy. Focus on Technique: Use bridge sets as an opportunity to fine-tune your form and movement patterns. Rest Briefly: Take a short rest (30-60 seconds) before starting your working set to maintain readiness.