Online programs

Pick your program. Start this week.

$25 a week. Cancel any time. Built around your sport, not a generic gym template.

01 Start here · All levels

Foundational Pillar

Build the base. Feel the difference on your next trip.

Whether you've never really trained before or you've just been winging it at the gym, this is the right starting point. 5 days a week, but nothing complicated. Just consistent, quality work that builds a body that can handle what your sport asks of it. Most people notice the difference within the first season.

Days a week: 5
Split: Upper / Lower / Conditioning
Level: All levels

Each session includes

Warm-up and mobility to prep the body
Main strength work focused on quality movement
Accessory work for resilience and joint health
Optional finishers, in and out in under an hour

$25per week

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02 Already training · Want more

Straight Up Strength

4 days. Real strength. No wasted sessions.

You already train but your program isn't built for what you actually do. This one is. A 4-day upper/lower split focused on building genuine strength and power, the kind that translates to better performance on the hill, the wave, or the trail. Olympic lifting is optional. If it's not your thing, there's a loaded jump alternative that works just as well.

Days a week: 4
Split: Upper / Lower
Level: Intermediate to advanced

Program structure

Power and speed work to open each session
Main strength lifts with progressive loading
Accessory work for balance and resilience
Olympic lifting, or a loaded jump alternative

$25per week

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03 Skate · Surf · MTB

Sendy Strength

Built for people who play hard and need to back it up.

Skating, surfing and riding are hard on the body, and the gym work you've been doing probably wasn't designed with that in mind. Sendy Strength fixes that. 4 days a week of training built around the demands of action sports. Explosive power, single-leg stability, and the kind of conditioning that means you can keep going when others are done.

Days a week: 4
Sport: Skate / Surf / MTB
Level: Intermediate

Built around

Explosive power for the moments that count
Single-leg and rotational strength patterns
Joint resilience to keep you out of the physio
Conditioning that mirrors what your sport actually demands

$25per week

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04 Snow season prep · All levels

Snowboard Freeride

Arrive at the mountain ready. Leave without regret.

You've booked the trip. Now make sure your body is ready for it. This pre-season program builds the strength, stability and fitness that snow sports demand, so you're not wrecked after day one, you're not nursing a knee by day three, and you can ski or ride the way you want to. Start 8 to 12 weeks before your trip.

Focus: Pre-season prep
Sport: Snowboard / Ski / Freeride
Level: All levels

What you're building

Leg and hip strength for absorbing whatever the mountain throws
Core stability for control in variable terrain
The fitness to last all day, not just the first few runs
Ankle and knee resilience to reduce injury risk

$25per week

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Why strength and conditioning

The demands of gravity sports are real.

Long eccentric contractions. Deep joint angles. High impact forces. Balance, coordination and control under load. Whether you're competing or just chasing your next great day out, your body is handling all of it.

Training well doesn't take away from the sport. It builds the capacity to handle what the sport demands. More seasons. Less time injured. That's the goal.

The Pillar approach

Classic methods. Real results.

Our programs are built around proven strength and conditioning methods. Nothing overly complicated, nothing designed just to look impressive. Clear sessions, consistent structure, progressive work that builds week on week.

Strength through range of motion
Eccentric control and resilience
Power and coordination that transfers to your sport
Durability for long seasons, and many more to come

The goal isn't to turn you into a gym person. It's to build the physical foundation that lets you keep chasing the moments that matter.

Want more? 1-on-1 coaching

Take it further with a Pillar coach.

If you want everything personalised, your program, your check-ins, your feedback, premium coaching puts a Pillar coach directly in your corner. Everything tailored to you, your sport, your schedule and your season. Limited spots available.