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man skiing downhill in orange jacket
man skiing downhill in orange jacket
man skiing downhill in orange jacket

by Adam Brown
Ski Pro and Registered Physiotherapist
updated Nov 13, 2020

The 2020 ski season is approaching fast. Are you ready? Is this going to be the year that you make a breakthrough in your technique? Every year I teach several advanced skiers that are held back by their strength and fitness. Don’t let this be you! If you want to take your skiing performance to the next level, you have to be prepared. The three day program below is designed to help you increase your strength and endurance in key muscle groups and movements that are critical to high performance skiing. Make sure you have at least one rest day between workouts. 

Do not delay – for best results you will need to be doing this pre-season ski strength program for at least 6 weeks before putting it to the test on the hill.

 

Day 1 

When skiing our weight is almost always on one edge while the surface beneath us, and the forces across our body change throughout the turn. Day one is all about developing great hip control and balance on one leg to prepare for this challenge. 

Pre-Season Strength for Skiing Workout 1

The first part of this workout is a circuit to be performed 4 times. Followed by a little hip mobility.

  • Single leg dumbbell deadlift (15 reps/side)
  • Single leg core challenge (15 reps/side)
  • Dumbbell Step-ups (15 reps/side)

Mobility Exercise: Pigeon stretch

 

Day 2 

Day two is all about conditioning our core and legs to make sure you can keep ripping turns when the fatigue sets in. Go fast and try to maintain a steady pace. Tip: that rest minute will go fast – stay standing and breathe.

This workout is structured as an EMOM (Every minute on the minute) for 20 min. Followed again by some dynamic mobility. Perform as many reps as possible for one minute then move immediately to the next exercise. The fourth minute will be rest and the 20 minute workout will result in completing the entire list 5 times. You will need a timer – a smartphone works well. 

Pre-Season Strength for Skiing Workout 2

  • Step back lunges.
  • V-ups.
  • Burpees
  • Rest

Mobility Exercise:  Two point lunge stretch x20/side

 

Day 3

In today’s workout the first two exercises are all about raw leg strength. Choose a weight that makes it difficult for you to complete a full set of 8. The last one is a little core work in a one-to-one work to rest ratio. You will need that timer again to ensure you get the right amount of rest between sets.

Pre-Season Strength for Skiing Workout 3

  • Dumbbell pause squats – 4 sets of 8 reps performed on the 2 min mark.
  • Elevated dumbbell split squats – 4 sets of 8 reps performed on the 2 min mark.
  • Dynamic high plank with a small weight – 30 sec on, 30 sec rest for 4 sets.

Mobility – Good mornings. 20 reps.

About the author

Adam Brown

Co-founder, Physiotherapist Learn More about Adam Brown

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