Ski Prep
Ski and snowboard · 3 sessions per week · 8 weeks
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Eight weeks to arrive on the slopes with legs that can take it: this ski and snowboard conditioning program prepares you for thousands of braking flexions and footing that shifts with every turn. Three sessions a week split across two four-week phases, best started well before departure so your legs are ready from the very first run.
Who is it for?
Beginner and intermediate skiers and snowboarders will find a way to arrive fit on the slopes rather than discover their limits on day one. It needs dumbbells or a barbell, a band and a box. Three sessions a week over eight weeks are enough to prepare for a season, whether you are heading out for a week or longer, with family or friends, on-piste or off, in the Alps or anywhere else.
The method
Two four-week phases. The first builds the strength that brakes: squats, lunges and hip hinge with long eccentric descents, core work, calves and ankles loaded. It is the base that protects the knees and carries the following four weeks. The second turns that strength into a skier's footing: lateral bounds, weighted isometrics, strength endurance in burning sets and cardio intervals. Loads rise, positions move closer to what the slope actually demands, so legs hold up for a full day without giving out before the last run.
How much time should I allow before departure?
Sessions run three times a week, in a format that stays reasonable enough to fit into your schedule before you leave.
Do I need ski-specific equipment?
Dumbbells or a barbell, a band and a box are enough. It is standard gym equipment, nothing specific to skiing.
What if I am new to strength conditioning?
The program starts from base strength before moving to ski-specific work: no prior conditioning experience is needed to start the first phase, and every exercise sheet explains tempo and setup in detail.
What the program includes
- 8 weeks · 3 sessions / week · Beginner to intermediate
- Equipment : dumbbells or barbell · band · box
- 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
- Tracking columns to fill straight into the printed PDF, week after week
- Detailed how-to, warm-up routine, adjustments page and glossary
The programming
- Phase 1 · Foundations (weeks 1 to 4) : Build the strength that brakes: squat, lunges and hip hinge with long descents, core, calves and ankles. This is the base that protects the knees and will carry the four specific weeks.
- Phase 2 · Ski specific (weeks 5 to 8) : Turn strength into a skier's support: lateral bounds, weighted isometrics, strength endurance in burning sets, intervals. Loads go up, positions get closer to the slope.
Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.
Format : Downloadable PDF, yours for life, designed to be printed.
