Getting ready for the ski season can be exciting and also stressful. Many people will generally do cardio to bring their fitness level up. While this is true, strength training is the most effective form of training, especially for sports like skiing and snowboarding. This three-month plan will get you ready for the slopes.
You will need a gym membership for this to work, there are at home exercises for every one of these movements, but a gym will get you the best results. Make sure there are dumbbells, barbells, a cable machine, and benches. Kettle-bells would be a plus, but it works without them.
This program is meant to be done four times per week leading up to the ski season and then two times a week when you start skiing regularly. Commit to this and you will be successful in bringing up your fitness and strength.
Myofacial release or foam rolling is basically a self-massage. It will increase blood flow and mobility will improve. You will use a foam roller to “massage” your legs and upper back. Place your body on the roller and roll back and forward. Be sure not to roll past your knees and not above your hips. If you have never done this, it may be quite painful. This is due to small knots in your muscle tissue.
Find a tender spot and roll on it for about 5-10 seconds and then move on to the next spot. When on your back, do not roll into the lumbar spine, so keep the roller up toward the upper back. Do the same here and roll up and down. If your gym does not have a roller, you must skip this step, but it is highly recommend that you buy one. They are under $30 and your muscles will thank you later.
Warm-up and Mobility
There are now studies that show that stretching before a workout has no effect and may even be dangerous. We must increase our mobility so we will be able to perform our strength movement correctly and safely. For some these movements will be difficult, while other will be able to perform these effortlessly. Perform eight reps reach side with two-second holds when you feel the stretch.
This is self-explanatory, our core is the foundation in every exercise, movement, and everyday life. If the core is not strong, you will not be strong. Building the core is a must because for many of you, this will be your weak point. Sit-up and crunches may seem like a great core workout, but after thousands of crunches, you back is going to get hurt.
Power is a key to ski performance. Being able to produce force quickly while skiing is important. Ever jump over something? That is a power movement. Jumping will primarily be used for our jumping movements.
The strength portion of the program will be mostly used with weights. The weights will go up the more you progress. Remember to start small and make sure you have correct form while performing each of the movements. I always recommend working out with someone for mental support and also to watch each other’s form. Perform each set of three before repeating the exercise.
Example; perform goblet squats then SA bench Press, then finish with the t spine rotation. Rest 60s and repeat the set. Start with one time through and then progress one more as the weeks go on. Use weights that you are only able to perform 12-15, you are here to get strong. You will get out what you put into it. So work hard for it.
Finish each Session with some form of conditioning. I recommended sprints and a leg matrix. So it should be intervals only, no long duration cardio.Off Day Interval Training.
You should not perform two strength-training sessions two days in a row. You can perform intervals between days. Do a quick warm-up of 5 min on a bike or treadmill then start by 30s Sprints(9 out of 10 effort) then recovery30s(4 out of 10 effort). Preform 5 times. Then 30s sprint, 60s recovery, repeat 5 times. Finally 30s sprint, 90s recovery, 5 times. Then a quick 5 min cool down and your done.
Warm-Up , Mobility
Hip Flexor Mobility
Squat to Stand
Core Sets Reps
1a. Plank 2-3 Time
1b Anti Rotational Press 2-3 15ea
2 Jump Squats 5 10
3a Straight Bar Deadlift 1-4 12
3b SA Bench Press 1-4 12ea
3c T-Spine Rotation 1-4 6ea
4a Side Lunge 1-4 12ea
4b Staggered Stance Row 1-4 12
4c Hip-Flexor Mobility 1-4 6ea
5 Conditioning 30s sprint, 30s recovery
Same warmup as day A
Core Sets Reps
1a Side Planks 2-3 Time
1b Mountain Climbers 2-3 15ea
2 Skater Jumps 5 8ea
3a Goblet Squats 1-4 12
3b Point DB Row 1-4 12ea
3c Hip Flexor Mobility 1-4 6ea
4a Split Squat 1-4 12ea
4b Push Ups 1-4 15
4c Wall Slides 1-4 6ea
5 Conditioning 30s Sprint 30s Recovery
If any of the movements are painful, please do not do them. Pain means something is wrong and you must go see a professional. Also, remember that this is a basic program and nothing beats a skilled strength coach teaching you. If you can afford one, get one. They do know what they are doing.
There you go! Follow this for winter and you will be doing great on the slopes.