Getting Ski Fit

Skiing and snowboarding are physically demanding and having cardiovascular fitness and strength endurance can make them significantly more enjoyable.

To get fit for skiing or snowboarding, focus on building strength, endurance, flexibility, and balance. Here’s a well-rounded approach:

1. Leg Strength: Strengthen your quads, hamstrings, and glutes with exercises like squats, lunges, and deadlifts, as these muscles power your skiing movements. Both body weight and weighted will be beneficial.
2. Core Stability: Improve core strength with planks, Russian twists, and mountain climbers to enhance balance and control on the slopes.
3. Cardiovascular Endurance: Boost stamina with aerobic activities like running, cycling, or stair climbing to prepare for long days on the mountain.
4. Balance and Flexibility: Incorporate yoga, Pilates, to enhance agility and reduce injury risk.
5. Plyometrics: Include jump squats and box jumps to build explosive power for turns and moguls.
6. Consistency: Train 3-4 times per week for at least 6-8 weeks before your ski trip.

A balanced fitness routine will not only improve your skiing performance but also help prevent injuries and enhance your overall enjoyment on the slopes.

I’ve put together the below example programme of workouts you can do leading up to a ski trip – get in touch to find out more!

4-Week Ski Fitness Program

Week 1-2:

• Monday: Leg Strength (Squats, Lunges, Deadlifts). Try 8 sets of 4 reps at a tempo of 3 seconds down. This will increase time under tension which will be the case when you’re carving down a slope.
• Tuesday: Core Stability (Planks, Russian Twists, sit-ups, V-ups). Try a ‘Tabata’ of each exercise, whereby you work continuously for 20 seconds, taking a break of 10 seconds before moving onto the next movement. Do this for a total of 4-8 minutes, pushing yourself as hard as you can for the allotted 20 seconds.
• Wednesday: Cardiovascular Endurance (30-40 minutes running or cycling). Building up your general cardiovascular fitness will help your stamina on the slopes.
• Thursday: Balance & Flexibility (Yoga or Pilates session). A low impact yoga or stretching session will help to build your strength and flexibility.
• Friday: Plyometric Drills (Jump Squats, Box Jumps, Jumping Lunges). Every Minute on the Minute (‘EMOM’) perform a set number of repetitions of each movement, e.g. 15 reps, resting for the remaining time of the minute. Each of the movements above will build explosive power.
• Saturday: Active Recovery (Brisk walk or light swim)
• Sunday: Rest

Week 3-4:

• Monday: Leg Strength (Squats, Lunges, Deadlifts). Try 6 sets of 2 reps at a tempo of 3 seconds down, increasing the weight used in the previous two weeks. For example, if you did body weight previously, try adding a barbell. If you used a barbell in previous weeks, try upping the weights a little.
• Tuesday: Core Stability (Planks, Russian Twists, sit-ups, V-ups) try another Tabata of these.
• Wednesday: Cardiovascular Endurance (40-50 minutes cycling, running or stair climbing).
• Thursday: Balance & Flexibility (Yoga or dynamic stretching)
• Friday: Plyometric Drills (Jump Squats, Box Jumps, Jumping Lunges). Try another EMOM of these, increasing the target number of reps from the previous weeks.
• Saturday: Active Recovery (Hiking or light swim)
• Sunday: Rest

Key Tips:

• Maintain proper form to avoid injury.
• Gradually increase intensity.
• Stay hydrated and follow a balanced diet.
• Get adequate sleep for recovery.

Please get in touch to find out more and for bespoke workout plans to get you in ski or snowboard shape.

Yours,

The Fit Adventurer