Preparing for a ski holiday requires a combination of cardiovascular fitness, strength, flexibility, and balance. A pre-season fitness program should ideally start 8-12 weeks before your trip to build the necessary stamina and strength for the slopes. Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.
Weeks 1-2: Establish a Foundation
- Cardiovascular Conditioning: Aim for 20-30 minutes of low to moderate-intensity cardio exercise (e.g., brisk walking, cycling, or swimming) 3-4 days a week.
- Strength Training: Perform bodyweight exercises like squats, lunges, planks, and push-ups 2-3 days a week. Start with 2 sets of 10-12 repetitions for each exercise.
- Flexibility and Mobility: Incorporate basic stretching exercises targeting major muscle groups. See these two links for useful warm up stretches stretch 1 - and here stretch 2 . These videos have been provided by Chris at Lineham Fitness. Contact him for excellent guidance and a personalised fitness routine!
Weeks 3-4: Build Endurance and Strength
- Cardiovascular Conditioning: Increase the duration of your cardio sessions to 30-45 minutes. Add interval training to improve stamina, alternating between high-intensity bursts and recovery periods.
- Strength Training: Continue bodyweight exercises and consider adding light dumbbells for added resistance. Increase to 3 sets of 12-15 repetitions for each exercise.
- Flexibility and Mobility: Introduce yoga or Pilates to improve flexibility and balance. Stretch after each workout to increase range of motion.
Weeks 5-6: Focus on Ski-Specific Training
- Cardiovascular Conditioning: Incorporate exercises like stair climbing or hiking to mimic the leg endurance needed for skiing. Maintain interval training.
- Strength Training: Begin to integrate sport-specific exercises like squats with a stability ball or step-ups. Add resistance bands for lateral leg strength. 3 sets of 15-20 repetitions.
- Flexibility and Mobility: Prioritize dynamic stretching to mimic skiing movements. Continue yoga or Pilates sessions.
Weeks 7-8: Peak Conditioning
- Cardiovascular Conditioning: Increase the duration of cardio sessions to 45-60 minutes. Focus on maintaining a high level of fitness.
- Strength Training: Progress to more advanced strength exercises, including single-leg squats and deadlifts. 3 sets of 15-20 repetitions with increased resistance.
- Flexibility and Mobility: Prioritize dynamic stretching. Include balance exercises like single-leg squats on an unstable surface (e.g., a Bosu ball).
Weeks 9-12: Maintain and Refine
- Cardiovascular Conditioning: Continue high-intensity cardio sessions. Implement sport-specific drills, such as agility ladder or cone drills.
- Strength Training: Maintain a well-rounded strength program, emphasizing lower body strength and core stability. Add plyometric exercises like box jumps for power.
- Flexibility and Mobility: Continue dynamic stretching and balance work. Incorporate foam rolling to release muscle tension.
Additional Tips:
- Maintain a healthy diet to support your training efforts.
- Stay hydrated, especially if you're training at higher altitudes.
- Consider taking ski lessons or working with a ski instructor to fine-tune your technique.
- Allow for rest and recovery days to prevent overtraining and reduce the risk of injury.
Remember that this is a general guideline, and your pre-season fitness program should be tailored to your individual fitness level, goals, and any specific areas of weakness or concern. Gradually progress through the program, and don't push yourself too hard to avoid injuries. If you're unsure about any aspect of your fitness program, consult with a fitness professional or trainer for personalised guidance. Check out Lineham Fitness - for a personalised programme, online or face to face training and great tips and advice on fitness and nutrition.
To inspire you to get going take a look at some of the behind the scenes work put in by Mikaela Shiffrin, the greatest alpine skier of all time!
