Which Strength Training to Choose for Skiing

You probably assume that only cardio workouts matter in the run up to your ski holiday? Wrong! Part of your training should include cardio, but equally as important is your strength training, especially for your legs which will carry your weight down the slope!

Keep it Regular

Performing regular strength training programs and workouts before you hit the slopes is essential if you are to enjoy your holiday and remain injury free. To expect to be able to ski or snowboard up to 8 hours a day for a week non-stop without preparing first is the height of foolishness.

With injuries to the anterior cruciate and medial collateral ligaments in the knee making up almost 40% of all skiing injuries it makes sense to focus your strength training programs around the muscles around the knees.

Strengthen Your Knees

When working your knees, the ultimate exercise really is the squat. The squat builds all the muscles around the knee as well as strengthening your lower back and core.

You don't need to be squatting huge weights on a big bar in your local gym, just make sure you get the right squat action and hold enough weight to make your legs work. This means you can squat with fixed weight barbells, Olympic bars with weight, dumbbells or, increasingly at home, use kettlebells which you hold against your chest.

Given that winter sports require a combination of strength and endurance, 3 to 4 sets of 10 to 12 reps would work well.

Additional Leg Exercises

Other leg exercises that will help to improve your leg strength are lunges, leg presses, calf-raises, and leg curls and leg extensions. Given the dynamics of the sports involved, working with free weights is likely to be of much more benefit than machines. Perform a workout of three to four exercises three times a week for at least 12 weeks before your holiday.

Working Your Core

A second key area is the core. Core muscles are vital for 'tying together' the use of the four limbs, and also maintaining balance. This is clearly a vital part of both skiing and snowboarding.

Core exercises such as the plank, crunches on an exercise ball, and bicycles should be performed three times per week as part of your workout.

Don't Forget the Upper Body

Finally, it's wise not to forget the upper body. Although it's not as crucial as the legs, you will still use you upper body on the slopes. Push-ups, pull-ups or a variety of upper body exercises performed at least once per week will ensure that fatigue doesn't interfere with your fun.

In Summary

Take a look at our other fitness articles to see how you perform the exercises and ideas for programs you can do either at home or as part of your gym workout.

30 minutes a day is enough to get you fighting fit, especially if you combine cardio, strength, core and endurance.

By Will Smith