This 6-week program is designed to prepare your body for the rigors of skiing. It focuses on strength, endurance, mobility, and stability—all while mimicking movements you’ll encounter on the slopes. The exercises are fun, functional, and will have you ready to carve those turns with confidence.
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Program Overview
Duration: 6 weeks
Frequency: 4-5 sessions per week (including strength, cardio, and mobility)
Equipment Needed: Dumbbells, resistance bands, a stability ball (BOSU balls are great!), and a foam roller
Each week will build on the previous one, increasing intensity and complexity.
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Weekly Schedule
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Week-by-Week Plan
Week 1-2: Foundation
Strength & Power:
1. Goblet Squats: 3 sets of 12
2. Step-Ups with Dumbbells: 3 sets of 10 per leg
3. Plank with Shoulder Taps: 3 sets of 12 taps per side
4. Glute Bridges: 3 sets of 15
Cardio & Agility:
Agility Ladder Drills: 5 minutes
Jump Rope Intervals: 30 seconds on, 30 seconds off for 10 rounds
Side-to-Side Skater Jumps: 3 sets of 15 per side
Active Recovery:
Focus on foam rolling quads, hamstrings, calves, and glutes
Perform a 15-20 minute yoga flow targeting hip flexors, hamstrings, and lower back
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Week 3-4: Progression
Strength & Power:
1. Bulgarian Split Squats: 3 sets of 10 per leg
2. Deadlifts (Dumbbell or Barbell): 3 sets of 12
3. Lunge Twists with a Medicine Ball: 3 sets of 10 per side
4. Side Plank with Hip Dips: 3 sets of 10 per side
Cardio & Agility:
Box Jumps or Step Explosions: 3 sets of 10
Side-to-Side Hops Over a Line: 3 rounds of 1 minute
Hill Sprints (or Treadmill Incline): 8 rounds of 20 seconds on, 40 seconds off
Ski-Specific Conditioning:
Wall Sits with Ball Squeeze: Hold for 3 rounds of 45 seconds
Single-Leg Romanian Deadlifts: 3 sets of 10 per side
Balance Board Training (or BOSU): 5 minutes
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Week 5-6: Peak Prep
Strength & Power:
1. Weighted Squat Jumps: 3 sets of 10
2. Side Lunges with a Reach: 3 sets of 12 per side
3. Cable or Band Rotations: 3 sets of 15 per side
4. Farmer’s Carry (Dumbbells): 3 rounds of 1 minute
Cardio & Agility:
Broad Jumps: 3 sets of 10
Mountain Climbers: 3 rounds of 45 seconds
Lateral Bounding Over Cones: 3 sets of 15 per side
Ski-Specific Drills:
Ski Stance Holds: Hold a low squat for 3 rounds of 1 minute
Dynamic Lunge Switches: 3 sets of 20
Weighted Russian Twists: 3 sets of 20 per side
Final Tune-Up:
Use this week to refine your balance, focusing on BOSU ball exercises, and engage in light mobility drills to keep your muscles limber.
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Tips for Success
1. Warm-Up and Cool Down: Always spend 5-10 minutes warming up with dynamic movements and cooling down with static stretches.
2. Hydrate: Staying hydrated is key to performance and recovery.
3. Track Your Progress: Keep a log of weights, sets, and how you feel after each workout.
4. Visualize the Slopes: During workouts, imagine carving through snow—this mental connection will enhance your focus.