Ski Stronger and Longer: Tips and Exercises to Prepare for the Ski Season
Ski season is officially here and the first day is always a leg burner! Have you ever noticed the build of an Olympic Skier? Two words: THUNDER THIGHS! Strong Skiers have upper legs that resemble the look and strength of a mighty Sequoia tree.
Are you feeling a little unprepared to hit the slopes this ski season? Well, this program is for you! Let’s get you prepared.
A successful ski program will emphasize isometric strength in the torso and lower extremities. And we can’t forget eccentric strength in the legs! Skiing requires a ton of isometric strength… after all, you are holding a squat for minutes at a time. Eccentric strength provides stability of the knee in landing and transitions.
Now, let’s talk about POWER! Power makes a huge difference between a good skier and a great skier. If you are looking to make an explosive turn, you need power.
Lastly, landing mechanics should be incorporated into plyometric drills to reduce the risk of injury.
Programming Goals for Skiers:
- Build eccentric and isometric strength for shock absorption and joint protection.
- Improve connective tissue strength in the lower body to protect knees and hips.
- Ski longer and stronger by increasing lactate tolerance and improving recovery time for your legs.
- Increase core stability to reduce chances of injury and improve overall stability.
- Develop POWER with plyometrics for explosive turns and ski control.
| Monday | Tuesday | Thursday | Friday | Saturday
(SL Work) |
Wednesday + Sunday |
Total Body Strength
|
Cardio
|
Plyometrics and Core
|
Cardio
|
Total Body Strength
|
ACTIVE REST
|
Keep in mind that this is a sample workout plan. Volume, load, and rest periods should be adjusted over time to best prepare you for the ski season.
If you have pain with these exercises, it is wise to modify and simplify them to be a pain-free exercise.
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