Ski Prep

Eight weeks to reach the slopes with legs that can take it. Skiing means thousands of braking flexions, support that shifts with every turn and thighs that burn long before the last run. Three sessions per week, two four-week phases: first the strength and eccentric work that protect your knees, then the lateral bounds, long isometrics and interval cardio that carry you through a full day.

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.