Ski season preparation

Why: High-intensity ski training puts significant stress on the cardiovascular system and joints.

How:

• Schedule an appointment with a sports physician or GP.
• Discuss previous knee or back injuries common in skiing.
• Get clearance for high-impact plyometric exercises.

Done when: Medical clearance is obtained.

Why: Skiing requires deep dorsiflexion in boots; limited mobility leads to poor form and ACL strain.

How:

• Perform the 'Knee-to-Wall' test for ankle mobility (target: 10cm distance).
• Check hip internal/external rotation using a seated 90/90 stretch.
• Identify tight areas to focus on during daily warm-ups.

Done when: Mobility restrictions are documented and a stretching routine is started.

Why: Prepares the nervous system and increases blood flow to ski-specific muscle groups.

How:

• Perform 10 reps of: Leg swings (front/side), Inchworms, and Spiderman lunges.
• Include 60 seconds of 'Monster Walks' with a resistance band to activate glutes.
• Avoid static stretching before strength sessions; keep movements fluid.

Done when: Routine is memorized and performed before every workout.

Why: Aerobic base is critical for skiing multiple runs without premature fatigue.

How:

• Run or cycle for 30 minutes at a 'conversational pace' (Heart Rate: 60-70% of Max).
• Record your average heart rate and distance covered.
• Use this as a benchmark for endurance improvements.

Done when: 30-minute session completed and data recorded.

Why: Skiing is primarily an eccentric activity; you must absorb force as you descend.

How:

• Hold a weight at chest height; stand with feet shoulder-width apart.
• Lower for a 4-second count, hold for 1 second, then drive up quickly.
• Perform 3 sets of 10-12 reps with 90s rest.

Done when: 3 sets completed with controlled 4-second descents.

Why: Corrects leg imbalances and builds the single-leg stability needed for carving.

How:

• Place one foot behind you on a bench; lower your hips until the front thigh is parallel to the floor.
• Keep your front knee aligned with your toes; avoid caving inward.
• Perform 3 sets of 8 reps per leg with 60s rest.

Done when: 3 sets per leg completed without losing balance.

Why: Strengthens hamstrings and glutes to protect the ACL during sudden stops.

How:

• Hinge at the hips while lifting one leg behind you, keeping your back flat.
• Lower until you feel a stretch in the hamstring, then return to standing.
• Perform 3 sets of 10 reps per leg; focus on slow, controlled movement.

Done when: 3 sets per leg completed with a flat back throughout.

Why: A stable core prevents lower back pain during long days on the slopes.

How:

• Lie on your back, arms up, knees at 90 degrees; press your lower back into the floor.
• Slowly lower the opposite arm and leg toward the floor without arching your back.
• Perform 3 sets of 12 alternating reps with 60s rest.

Done when: 3 sets completed with the lower back glued to the floor.

Why: Oblique strength is vital for managing rotational forces during turns.

How:

• Hold a side plank on your forearm; reach your top arm under your body, then back up.
• Keep hips high and avoid sagging toward the floor.
• Perform 3 sets of 10 rotations per side.

Done when: 3 sets per side completed with high hips.

Why: Strengthens the adductors (inner thighs), which are often neglected but crucial for edge control.

How:

• Place your top foot on a bench in a side plank position; lift your bottom leg to meet it.
• Hold for 20-30 seconds per side.
• Perform 3 sets; if too difficult, use a shorter lever (knee on bench).

Done when: 3 sets of 30-second holds per side achieved.

Why: Builds isometric endurance for long, sustained downhill runs.

How:

• Lean against a wall and lower until thighs are at 90 degrees.
• Keep your back flat and weight in your heels; do not rest hands on knees.
• Start with 60s and add 15s each week until you reach 2 minutes.

Done when: A continuous 2-minute hold is achieved.

Why: Mimics the side-to-side weight transfer and power generation of skiing.

How:

• Leap sideways from one foot to the other, landing softly with a bent knee.
• Swing your arms to assist the movement and maintain balance.
• Perform 3 sets of 45 seconds at high intensity; 60s rest.

Done when: 3 sets of 45 seconds completed with explosive lateral power.

Why: Develops the 'triple extension' (hips, knees, ankles) needed for jumps and moguls.

How:

• Jump onto a sturdy box, landing softly in a partial squat.
• Step down (do not jump down) to protect your Achilles tendons.
• Perform 4 sets of 6 reps; focus on maximum height and soft landings.

Done when: 4 sets completed with quiet, controlled landings.

Why: A legendary ski-specific conditioning circuit for rapid leg fatigue resistance.

How:

• Complete: 10 Air Squats, 10 Alternating Lunges, 10 Jump Lunges, 5 Jump Squats.
• Perform 5 rounds with 30s rest between rounds.
• Focus on speed while maintaining full range of motion.

Done when: 5 rounds completed in under 10 minutes.

Why: Simulates the high-intensity bursts of a ski run followed by recovery on the lift.

How:

• Warm up for 5 mins; then do 10 rounds of: 30s max effort sprint / 90s easy recovery.
• Keep the resistance high during sprints to mimic heavy snow.
• Cool down for 5 mins.

Done when: 10 sprint intervals completed at maximum effort.

Why: Improves proprioception and the ability to recover from a loss of balance on ice.

How:

• Stand on one leg on a foam pad or folded towel; keep a slight bend in the knee.
• Close your eyes to increase the challenge.
• Hold for 60 seconds per leg; perform 3 sets.

Done when: 60-second hold per leg achieved with eyes closed.

Why: Muscles adapt quickly; you must increase the stimulus to keep improving.

How:

• Review your training log from Week 4.
• Increase weights by 5% or add 2 reps to all strength exercises.
• Ensure form remains perfect despite the increased load.

Done when: All strength exercises updated with higher intensity for the final 2 weeks.

Why: Reduces muscle soreness (DOMS) and maintains tissue quality during high-volume weeks.

How:

• Spend 2 minutes on each: Quads, IT Band, Glutes, and Calves.
• Move slowly and hold on 'trigger points' for 30 seconds until they release.
• Perform this after every high-intensity session.

Done when: Full body rolling session completed.

Why: Maintains the flexibility required for deep turns and prevents stiffness.

How:

• Focus on: Pigeon Pose (hips), Downward Dog (calves/hamstrings), and Twisted Chair (spine).
• Hold each pose for 5-10 deep breaths.
• Use this as an active recovery day activity.

Done when: 30-minute yoga session completed.

Why: Low-intensity movement flushes metabolic waste without adding fatigue.

How:

• Walk for 45 minutes on flat terrain at a very easy pace.
• Keep heart rate below 50% of Max.
• Use this day to mentally prepare for the upcoming season.

Done when: 45-minute walk completed on a rest day.

Why: Physical fitness is wasted if your boots cause pain or your bindings are unsafe.

How:

• Put on your ski boots and stand in them for 20 minutes; check for pressure points.
• Ensure your bindings are set to the correct DIN based on your current weight/ability.
• Check ski edges for sharpness and bases for wax.

Done when: Gear is confirmed ready for the first day on snow.