It’s hard to believe, but our local ski resorts will be opening for the winter season in just a few short months!
No doubt you’ve been enjoying all your favorite summer activities, but have you given any thought to how you’ll get in shape for ski season?
Keep reading below for our easy-to-follow 8-week plan to have your legs (and the rest of you) in perfect condition on opening day.
Why Pre-Season Training Is Important
As you already know, skiing is a physically demanding sport. It engages the entire body, particularly the legs, core, and lower back. Without proper preparation, skiers are at risk of injuries such as knee strains, ankle sprains, and lower back pain.
Pre-season training not only strengthens the muscles but also improves cardiovascular endurance and enhances balance. All these factors are crucial for navigating challenging terrains and maintaining control on the slopes.
Your 8-Week Ski Season Workout Plan
This workout plan is designed to progressively build your strength, endurance, and flexibility. Each week includes a mix of strength training, cardiovascular exercise, and balance drills to ensure you’re fully prepared for ski season.
Weeks 1-2: Building a Foundation
Strength Training (3 days/week):
- Squats: 3 sets of 12 reps
- Lunges: 3 sets of 12 reps per leg
- Plank: 3 sets of 30 seconds
- Russian Twists: 3 sets of 15 reps per side
- Deadlifts: 3 sets of 10 reps
Cardio (2 days/week):
- 30-45 minutes of moderate-intensity cardio (running, cycling, or swimming)
Balance Drills (2 days/week):
- Single-Leg Stands: 3 sets of 30 seconds per leg
- Balance Board or BOSU Ball Training: 3 sets of 1 minute
Weeks 3-4: Increasing Intensity
Strength Training (3 days/week):
- Goblet Squats: 3 sets of 12 reps
- Step-Ups: 3 sets of 12 reps per leg
- Side Plank: 3 sets of 30 seconds per side
- Leg Curls: 3 sets of 12 reps
- Romanian Deadlifts: 3 sets of 10 reps
Cardio (3 days/week):
- 45 minutes of interval training (alternating between high and low intensity)
Balance Drills (2 days/week):
- Single-Leg Deadlifts: 3 sets of 10 reps per leg
- Lateral Hops: 3 sets of 20 reps per side
Weeks 5-6: Focusing on Ski-Specific Movements
Strength Training (3 days/week):
- Jump Squats: 3 sets of 10 reps
- Bulgarian Split Squats: 3 sets of 12 reps per leg
- Mountain Climbers: 3 sets of 20 reps per side
- Back Extensions: 3 sets of 15 reps
- Calf Raises: 3 sets of 15 reps
Cardio (3 days/week):
- 60 minutes of steady-state cardio with incline (treadmill or hiking)
Balance Drills (2 days/week):
- Skater Hops: 3 sets of 15 reps per side
- Balance Board/BOSU Ball with Squats: 3 sets of 12 reps
Weeks 7-8: Final Preparations
Strength Training (3 days/week):
- Plyometric Box Jumps: 3 sets of 10 reps
- Pistol Squats: 3 sets of 8 reps per leg
- Russian Twists with Weight: 3 sets of 20 reps per side
- Good Mornings: 3 sets of 12 reps
- Weighted Calf Raises: 3 sets of 15 reps
Cardio (3 days/week):
- 60-75 minutes of high-intensity interval training (HIIT)
Balance Drills (2 days/week):
- Dynamic Balance Circuit: Combining single-leg exercises with balance board drills, 3 sets of 10 minutes
Other Tips to Get in Shape for Ski Season
- Flexibility: Incorporate yoga or stretching into your routine to maintain flexibility.
- Nutrition: Fuel your workouts with a balanced diet rich in protein, complex carbohydrates, and healthy fats.
- Rest and Recovery: Ensure adequate sleep and take rest days seriously to allow your muscles to recover.
- Massage: Ease post-workout soreness and ward off injury by scheduling regular massages before and during ski season.
Massage Therapy in Avon, CO
Getting in shape for ski season is about more than just hitting the gym. It’s about building the strength, endurance, and balance you need to navigate the slopes confidently.
By following this 8-week workout plan, you’ll be ready to enjoy your time on the mountains while minimizing the risk of injury. Start training today, and you’ll be in peak condition when the first snowfall arrives!
Since we mentioned it, when was the last time you received a massage? Tick one item off your to-do list and schedule a session at Simply Massage today!