Advanced Fitness Program for Skiing
The following advanced fitness program is designed to give both seasoned skiers of above average ability and very fit gym users, slightly more fitness and strength. This will help you cope with a more rigorous on piste session that you will want on your ski holiday!
With slightly more targeted exercises for muscle groups, you will find that our advanced fitness program will help target specific ski muscle groups that you will be using with your more technical skiing sessions.
From more core strength to upper body flexibility it will help you cope with any black run, mogul or off piste conditions and ensure you can keep going all day.
Remember to ensure you are technically capable of keeping your form when doing the exercises. This will be vital to your completing the exercises without aggravating, or inititating, an injury.
- Warm-up for 5 to 10 minutes using a cardio exercise (rowing, biking, walking, running, cross-trainer etc)
- If you feel pain or a muscle twinge - stop!
- Minimise rest between exercises - less than 1 minute
- End your workout with stretching and a warm down
- Aim to do 60 mins, 3 non-consecutive days a week, taking at least one day of rest between workouts
- Supersets: To increase your muscle endurance, perform supersets of the exercises - that is, set up two exercises (one upper body, one lower body) and alternate sets without resting. This turns your strength workout into an excellent interval workout
Advanced Program Guidelines
For our advanced fitness plan we assuming you already exercise regularly (at least 3-4 days per week) and that you can ski a full week with a reasonable level of competence. You will have had 6 or more weeks of skiing.
We recommend you start exercising with our program at least 12 weeks before you go skiing or snowboarding and you perform three sets of 10 to 12 repetitions (reps) with a rest of less than 60 seconds between each set.
Rest between each exercise should only be as long as it takes you to set up the next one. Allow 10 minutes at the end to cool down and stretch.
Throughout the workout, concentrate on breathing correctly - do not hold your breath during an exercise. Breathe in and expand your chest to prepare to do the exercise, then as you perform the exercise breathe out while simultaneously drawing your belly button inwards towards your spine.
5 to 10 minutes cardio (medium exertion on bike, rower, treadmill etc - enough to work up a sweat)
Stretch all muscles carefully which takes about 10 minutes, no bouncing on any stretches!
Exercises (in any order)
Ensure you do THREE sets of each exercise
Great for abs and obliques (side abdominals) to target twisting and rotation strength
Crunches on a ball
Even more effective thanks to the instability of the exercise ball
Lower back as well as your abs/trunk ~ core strength
** Do two of the above three each time you workout - the variety is good for you.
Probably the best all round leg exercise going - one not to ignore!!
Isolates each leg so you can't cheat but works same muscles as squats. Be careful not to put too much pressure on knee!
Either standing or seated, and are best done as an endurance exercise.
Squat Jumps - Plyometrics
This one provides great strength and stamina for your leg muscles and core.
Stand with feet together. Bend the knees and jump to the right as far as you can - think of jumping laterally rather than vertically. Land with soft knees and immediately jump laterally to the left.
Do 20 reps.
Upper back strength - start with small reps or an assisted pull up machine in the gym
Real tricep isolation if done properly - start slowly and work up!
A great alternative to the machine tricep pushdowns - simple too!
Dumbbell Bench Press / with flyes
Expose any irregularities in your technique and really work on isolating the muscles!
Ten minutes easy stretching will relax your muscles and speed your recovery time.
For maximum benefit, change the order of your exercises regularly so that your body has to work harder and gets out of its 'comfort zone'.