The Ski Blog

Ski Fitness Programme: Week 11-12

Here's a comprehensive fitness program for weeks 9-12 of your preseason ski fitness plan. These weeks are crucial for peaking your fitness and preparing you for the demands of your ski holiday:

Week 11-12: Peak Conditioning

Day 1: Cardiovascular Conditioning and Ski-Specific Skills

Warm-up (10 minutes):

• Start with light jogging or jumping jacks to increase your heart rate.

Cardiovascular Conditioning (60-75 minutes):

• Continue ski-specific activities, focusing on challenging terrain and conditions. Work on maintaining control and technique in varied snow conditions and steep descents.

Ski-Specific Skills (30-45 minutes):

• Practice skiing drills to refine your technique.
   
• Work on short turns, carving, and quick transitions.
   
• Incorporate balance exercises on a wobble board or balance ball.

Day 2: Active Rest or Low-Intensity Activity

• Engage in low-intensity activities such as swimming, yoga, or a gentle walk to promote recovery.

Day 3: Cardiovascular Conditioning and Strength Training

Warm-up (10 minutes):

• Begin with a light aerobic warm-up to raise your heart rate.

Cardiovascular Conditioning (60-75 minutes):

• Continue ski-specific activities, including challenging terrain and skiing drills. Focus on improving speed control, precision, and agility.

Strength Training (Dumbbell Exercises - 3 sets of 12-15 reps each):

• Prioritize compound lower body exercises like squats, deadlifts, and step-ups.
   
• Include upper body exercises such as push-ups, bench presses, and rows.
   
• Incorporate core workouts and stability ball exercises.

Day 4: Active Rest or Low-Intensity Activity

• As in previous weeks, engage in light activity or yoga for active recovery.

Day 5: Cardiovascular Conditioning and Ski-Specific Drills

Warm-up (10 minutes):

• Start with light aerobic activity to raise your heart rate.

Cardiovascular Conditioning (60-75 minutes):

• Continue ski-specific activities, exploring a variety of slopes and skiing styles.
  Work on maintaining control during long, sustained descents.

Ski-Specific Drills (30-45 minutes):

• Fine-tune your skiing skills with a focus on quick turns, dynamic carving, and transitions.
  Continue balance exercises for stability.

Day 6: Strength Training and Flexibility

Warm-up (10 minutes):

• Begin with a light aerobic warm-up as usual.

Strength Training (Dumbbell Exercises - 3 sets of 12-15 reps each):

• Perform explosive exercises like squat jumps, box jumps, and lateral bounds to improve power and agility.
   
• Continue with compound lower body exercises.
   
• Include upper body and core workouts for overall strength.

Flexibility and Mobility (20-30 minutes):

• Focus on comprehensive stretching to improve range of motion and reduce the risk of injury.
   
• Include dynamic stretching and yoga poses.

Day 7: Rest

• Allow your body to fully recover. Rest is crucial for maintaining peak performance.

Week 11-12: Tapering and Fine-Tuning

Day 1-2: Ski-Specific Skills and Technique

• If possible, spend these days on the slopes practicing your skiing skills at a dry  or indoor facility. Work with an instructor to fine-tune your technique and gain confidence on the snow.

Day 3: Active Rest or Low-Intensity Activity

• Engage in light activities to keep your muscles engaged without straining them.

Day 4: Ski-Specific Drills and Technique

• Continue practicing skiing drills and refining your technique.

Day 5: Active Rest or Low-Intensity Activity

• As your ski holiday approaches, keep your body active but avoid intense workouts to allow for recovery.

Day 6: Rest

• Prioritize rest and relaxation to ensure you're fully recovered and ready for your ski holiday.

Day 7: Ski Holiday Prep

• Gather your ski equipment, check weather conditions, and make any necessary travel arrangements.

During weeks 11-12, it's essential to focus on maintaining your peak physical condition while fine-tuning your skiing skills. Prioritize rest, nutrition, and hydration to ensure you're at your best for your ski holiday. Visualize success on the slopes, stay positive, and trust in your training to make the most of your skiing experience.

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. 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.

Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

 

 

Ski Fitness Programme: Week 9-10

Here's a detailed fitness program for weeks 9-10 of your preseason ski fitness plan. During this phase, the focus will be on maintaining your peak fitness level and refining your skiing-specific skills to ensure you're fully prepared for your ski holiday:

Week 9-10: Maintain and Refine

Day 1: Cardiovascular Conditioning and Ski-Specific Skills

Warm-up (5-10 minutes):

• Begin with light aerobic activity to increase your heart rate.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities, but now emphasise mimicking skiing movements and scenarios. Incorporate simulated skiing drills like lateral movements and quick turns. Maintain a consistent and challenging pace throughout the workout.

Ski-Specific Skills (30-45 minutes):

• If possible, consider taking a ski lesson or working with an instructor. Focus on technique, edge control, and balance drills on a ski simulator or dry-land setup. Practice transitions between skiing stances, turns, and speed control.

Day 2: Active Rest or Low-Intensity Activity

• Engage in low-intensity activities like swimming, yoga, or a gentle walk for active recovery.

Day 3: Cardiovascular Conditioning and Ski-Specific Skills

Warm-up (5-10 minutes):

• Perform a light aerobic warm-up similar to Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities with a focus on controlled, dynamic movements.
• Include intervals of high-intensity bursts to simulate quick changes in skiing speed.
• Challenge yourself with complex skiing drills.

Ski-Specific Skills (30-45 minutes):

• Continue working on technique, edge control, and balance.
• Experiment with various skiing scenarios, such as skiing through gates or mogul runs if available.

Day 4: Active Rest or Low-Intensity Activity

• As in previous weeks, engage in light activity or yoga for active recovery.

Day 5: Cardiovascular Conditioning and Ski-Specific Skills

Warm-up (5-10 minutes):

• Perform a light warm-up similar to Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities, now integrating more challenging terrain.
• Focus on maintaining control and precision during descents.
• Incorporate drills that require rapid decision-making.

Ski-Specific Skills (30-45 minutes):

• Continue refining your skiing technique, especially in areas where you feel less confident.
• If possible, practice on slopes with varied terrain to simulate real skiing conditions.

Day 6: Strength Training and Flexibility

Warm-up (5-10 minutes):

• Begin with a light aerobic warm-up as usual.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Focus on functional strength exercises, such as squat jumps, lateral leg raises, and core workouts.
• Push-ups (standard or on knees).
• Side plank (each side, 60-90 seconds).

Flexibility and Mobility (15-20 minutes):

• Emphasize stretching exercises for the entire body, with a particular focus on legs, hips, and lower back.
• Include dynamic stretches and balance drills.

Day 7: Rest

• Allow your body to rest fully. Rest is essential for recovery and maintaining peak performance.

During these weeks, it's crucial to maintain proper form during strength exercises and gradually increase the intensity of your cardiovascular sessions. Continue to prioritize your skiing-specific skills and technique, especially if you have the opportunity to practice on snow. Ensure you maintain proper nutrition, hydration, and sleep to support your training and prepare for your upcoming ski holiday.

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. 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.

Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

 

 

Pre-Season Ski Fitness: Weeks 7 & 8

Here's a detailed fitness program for weeks 7-8 of your preseason ski fitness plan. During this phase, we'll focus on maintaining and refining your cardiovascular endurance, strength, and flexibility to ensure you're in peak condition for your ski holiday:

Week 7-8: Maintain and Refine

Day 1: Cardiovascular Conditioning and Strength Training

Warm-up (5-10 minutes):

• Begin with light aerobic activity to increase your heart rate.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities, incorporating steep inclines or challenging terrain if possible.
  Maintain a steady pace throughout the workout.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Continue with advanced strength exercises, such as single-leg squats or pistol squats.
• Push-ups (standard or on knees).
• Planks (60-90 seconds).

Cool-down (5-10 minutes):

• Perform static stretching for major muscle groups, focusing on the lower body.

Day 2: Active Rest or Low-Intensity Activity

• Engage in low-intensity activities like swimming, yoga, or a gentle walk for active recovery.

Day 3: Cardiovascular Conditioning and Strength Training

Warm-up (5-10 minutes):

• Perform a light aerobic warm-up similar to Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue with ski-specific activities, maintaining a steady pace.
   
• Add brief intervals of high-intensity effort to challenge your cardiovascular system.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Reverse lunges or dumbbell lunges.
   
• Push-ups (standard or on knees).
   
• Side plank (each side, 60-90 seconds).

Cool-down (5-10 minutes):

• Focus on stretching and releasing tension in the muscles used during strength training.

Day 4: Active Rest or Low-Intensity Activity

• As in previous weeks, engage in light activity or yoga for active recovery.

Day 5: Cardiovascular Conditioning and Flexibility

Warm-up (5-10 minutes):

• Perform a light warm-up similar to Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities, incorporating uphill sections or challenging routes.
   
• Maintain a consistent pace on uphill segments.

Flexibility and Mobility (15-20 minutes):

• Focus on dynamic stretches and mobility exercises to enhance your range of motion.
   
• Include balance drills, such as single-leg squats on an unstable surface.

Day 6: Strength Training

Warm-up (5-10 minutes):

• Begin with a light aerobic warm-up as usual.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Incorporate exercises that mimic skiing movements, such as lateral leg raises or squat jumps.
   
• Push-ups (standard or on knees).
   
• Side plank (each side, 60-90 seconds).

Cool-down (5-10 minutes):

• Concentrate on stretching the muscles worked during strength training.

Day 7: Rest

• Allow your body to rest fully. Rest is essential for recovery and maintaining peak performance.

During these weeks, it's crucial to stay consistent with your workouts and gradually increase the intensity of your cardiovascular sessions. Continue to prioritize proper form during strength exercises, and listen to your body to avoid overtraining. Ensure you maintain proper nutrition, hydration, and sleep to support your training and prepare for your upcoming ski holiday.

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. 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.

Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

 

 

Pre-Season Ski Fitness: Weeks 5 & 6

Here's a more detailed fitness program for weeks 5-6 of your pre-season ski fitness plan. During this phase, we'll focus on ski-specific training to further enhance your endurance, strength, and stability:

Week 5-6: Ski-Specific Training

Day 1: Cardiovascular Conditioning and Strength Training

Warm-up (5-10 minutes):

• Start with light aerobic activity to raise your heart rate.

Cardiovascular Conditioning (45-60 minutes):

• Incorporate activities like stair climbing, hiking, or using a step machine to simulate the leg endurance required for skiing.
  Maintain a steady pace, incorporating inclines if possible.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Bodyweight squats or goblet squats with dumbbells.
• Push-ups (standard or on knees).
• Planks (45-60 seconds).

Cool-down (5-10 minutes):

• Gentle static stretching for major muscle groups, with a focus on the lower body.

Day 2: Active Rest or Low-Intensity Activity

• Engage in low-intensity activities such as swimming, yoga, or walking to promote recovery.

Day 3: Cardiovascular Conditioning and Strength Training

Warm-up (5-10 minutes):

• Begin with the same light aerobic warm-up as Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue with ski-specific activities, incorporating interval training.
• Alternate between high-intensity bursts (2-3 minutes) and recovery periods (1-2 minutes).

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Reverse lunges or dumbbell lunges.
• Push-ups (standard or on knees).
• Side plank (each side, 45-60 seconds).

Cool-down (5-10 minutes):

• Focus on stretching and releasing tension in the muscles used during strength training.

Day 4: Active Rest or Low-Intensity Activity

• As in previous weeks, engage in light activity or yoga for active recovery.

Day 5: Cardiovascular Conditioning and Flexibility

Warm-up (5-10 minutes):

• Perform a light warm-up similar to Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities, increasing the challenge by incorporating uphill sections if possible.
• Maintain a consistent pace during the uphill segments.

Flexibility and Mobility (15-20 minutes):

• Focus on dynamic stretches and mobility exercises to enhance your range of motion.
• Include balance drills such as single-leg squats on an unstable surface.

Day 6: Strength Training

Warm-up (5-10 minutes):

• Begin with a light aerobic warm-up as usual.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Incorporate more advanced strength exercises, such as single-leg squats or pistol squats.
• Push-ups (standard or on knees).
• Side plank (each side, 45-60 seconds).

Cool-down (5-10 minutes):

• Concentrate on stretching the muscles worked during strength training.

Day 7: Rest

• Allow your body to fully recover. Rest is crucial for optimal performance and injury prevention.

During these weeks, it's important to maintain proper form during strength exercises and gradually increase the intensity of your cardiovascular workouts. Listen to your body, stay hydrated, and ensure you're getting adequate nutrition and sleep to support your training. Ski-specific activities will help you simulate the demands of skiing and prepare you for the slopes effectively.

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. 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.

Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

 

When should you invest in your own ski gear?

Well-fitted ski boots and appropriate skis are crucial for improving your ski performance, but if you had to prioritize one over the other, a good fitting ski boot would generally be more important. Here's why:

Ski Boots: Properly fitting ski boots are the most important piece of equipment in skiing. They are the direct link between your body and the skis. A well-fitted boot ensures that you have control over your skis, can transfer your movements effectively, and maintain balance. If your boots don't fit correctly, you may struggle to control your skis and your skiing performance will suffer. Badly fitting boots can also lead to discomfort, pain, and even injuries.

Skis: While skis are essential, they come second in priority after boots. The choice of skis depends on your skiing style and goals. However, with good boots, you can adapt to various ski conditions and terrain using different skis. Skis can enhance your skiing experience and performance, but they don't have as direct an impact as boots.

In summary, if you're looking to improve your ski performance, start with properly fitted ski boots. Once you have a good boot, you can then consider upgrading or selecting skis that match your skiing style and preferences. A combination of well-fitted boots and suitable skis is ideal for achieving the best skiing performance. Consulting with a knowledgeable ski shop or boot fitter can help you find the right equipment for your needs.

A good ski boot fit is essential for an enjoyable and safe skiing experience. A properly fitted ski boot should feel snug and secure while providing comfort and control. Here are some characteristics of a good ski boot fit and the reasons behind them:

• Snug but not overly tight: The boot should feel snug around your foot without causing pressure points or discomfort. It should hold your heel firmly in place to minimize heel lift, which can affect control and lead to blisters or discomfort.
• Toes touching the front: When you first put on the boot, your toes should lightly touch the front of the boot liner. When you flex your knees forward, your toes should pull back slightly from the front, creating a small gap. This ensures that your toes won't be jammed against the boot when skiing downhill.
• Proper width and volume: The boot should match the width and volume of your foot. Ski boots come in various widths (last widths), and the fitter should assess if you have a narrow, medium, or wide foot to recommend an appropriate boot model. Volume is also essential to prevent unnecessary pressure points or empty spaces within the boot.
• No excessive pressure points: A good boot fitter will check for pressure points or discomfort and may use custom insoles or boot modifications to alleviate them.
• Secure calf and ankle fit: The boot should provide a snug fit around your calf and ankle to ensure proper control and power transfer while skiing.

A skilled ski boot fitter will ask you a series of questions to determine the best fit for your specific needs and skiing style. Some common questions might include:

• What is your skiing ability level? (Beginner, intermediate, advanced, expert)
• What type of skiing do you primarily do? (Alpine, backcountry, freestyle, racing)
• Do you have any specific foot issues or previous injuries that need to be considered?
• What is your foot width and shape? (Narrow, medium, wide, high arch, low arch)
• Do you prefer a more performance-oriented or comfort-oriented fit?
• What's your typical terrain and skiing conditions? (Groomed slopes, powder, moguls, park)
• What is your budget for ski boots?
• Have you ever had a ski boot fitting before, and if so, were there any issues with your previous boots?

The boot fitter will also measure your foot's length and width and may use a footbed scanner or other tools to assess your specific foot shape. They will then recommend a selection of boots that match your preferences and needs. Trying on multiple boots and assessing the fit while skiing in them is a crucial part of the fitting process to ensure you find the perfect match for your skiing adventures.