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.
