Fit for the Slopes: A Ski Training Guide

Key Points

• All skiers must prepare their bodies with specific ski training for winter sports.

• Building strength in your quads, glutes, hamstrings, and hips boosts muscle power and is critical for efficient skiing.

• A strong core is essential for maintaining balance and stability while skiing, reducing the risk of injuries such as ACL tears.

• Ski training focused on building endurance in your legs and core helps you stay out on the slopes longer.

• Complement your strength training to improve lung and heart function and prepare for skiing at high altitudes with cardiovascular activities such as running, biking, or interval training.

Your annual ski trip may be a family holiday but it requires physical fitness and strength to participate safely. It's essential to have a reliable baseline fitness level to ensure your body is ready for skiing challenges. Injuries often occur due to fatigue, which you can minimize by preparing your body for the trip. Depending on your baseline strength and fitness, prepare for 6-12 weeks of ski training before your trip.

Specific ski training transforms your body into a winter sports powerhouse ready to tackle the mountain with strength and grace. A comprehensive training program is essential to prepare for the unique demands of skiing. A rigorous and complete program should focus on building strength in your quads, glutes, hamstrings, and hips and developing a solid core for balance and stability.

Preparation

By preparing your body for the demands of skiing, you can confidently enjoy the sport, knowing that you're less likely to get injured.

Most experts recommend starting your training at least eight weeks before your winter escapades to allow enough time for improvement and to reduce the risk of injury. Do many ski training exercises in the comfort of your home so you don't have to spend endless hours at the gym.

Boost Muscle Power

Skiing is a strenuous sport that requires a lot of leg power. To make the most out of every day on the slopes, focus on building strength in your quads, glutes, hamstrings, and hips to ski more efficiently and with increased stamina.

Focus On Balance

A strong core is essential for maintaining balance and stability while skiing. This reduces the risk of injuries such as ACL tears, commonly occurring when you are out of position or fatigued. Incorporate exercises that work your core, hips, and lower back to improve your balance on the slopes.

Build Endurance

Skiing is a physically demanding activity, especially if you plan on skiing multiple runs in one day or multiple days in a row. Building endurance in your legs and core allows you to stay out longer and enjoy your ski days more.

Bump Up Your Cardio

To get the most out of your skiing, complement your strength training with cardiovascular activity such as running, biking, or interval training. This improves your lung and heart function, essential for skiing at high altitudes. It also burns calories and decreases weight before the ski season starts.

Pre-Existing Injuries

If you have a nagging injury, addressing it before your trip is critical. If you've recently had treatment or surgery, be realistic about your recovery process. Skiers with ACL reconstruction should allow at least nine months to recover; some may not feel completely recovered until a year after the injury.

Equipment

The correct equipment prevents injuries, and borrowed equipment increases your risk of injury. For this reason, purchasing your equipment, having it set up correctly, and ensuring the equipment is in proper working condition are all best practices.

It's also vital to use equipment that matches your ability level. For example, if your ski boots are 15 years old, consider buying new ones.

Behavior

Skiing is fun, but fear or anxiety increases your risk of injury. Be aware that consuming alcohol significantly decreases your performance, and even small amounts put you at risk of injury. Make sure to pace yourself and avoid overdoing it. Stay hydrated and wear adequate clothing to prevent hypothermic injuries.

When getting on a ski lift, pay attention to who you're sitting with; getting knocked over by the person next to you may result in significant injuries.

How To Get in Shape for Skiing 

Skiing is a physically demanding sport requiring sustained physical activity for up to six hours daily. Even with a long lunch break, skiing takes a toll on the body. Create a ski fitness program focusing on endurance, strength, and flexibility to improve your experience and reduce the risk of injury.

Cardiovascular fitness is crucial for skiing, and you should complete aerobic activities for 20-60 minutes at least three times a week. Aerobic activities — cycling or running are excellent options — raise your heart rate and are ideal for improving your fitness. To estimate your maximum heart rate, subtract your age from 220. Conversing while exercising is one way to check for the proper training intensity. If you can't keep up the conversation, you're pushing yourself too hard!

Cycling is a popular aerobic training method among World Cup skiers and an excellent way to replicate the fitness needed for skiing. Cross-trainers and Skier's Edge machines break up endurance sessions. Ice skating, rollerblading, and roller skiing are additional methods to train endurance for skiing as they require similar levels of balance, coordination, and lateral movement.

Running is a reliable weight-loss option but hard on the knees. While swimming is not a great way to replicate the skiing motion, it is an excellent choice for enhanced endurance training and is a low-impact activity.

After six weeks of cardiovascular training, consider adding anaerobic exercises such as circuit training to your program. These exercises require short bursts of energy and are a suitable way to take your fitness to the next level before hitting the slopes. Remember to find an enjoyable way to train because it increases your chances of forming a consistent habit.

Weight Training for Skiing 

Skiing is a strenuous sport that requires a certain level of cardiovascular fitness and strength. Before hitting the slopes this season, it's essential to add some strategic strength training to your gym routine to make the most out of your ski vacation.

Building the muscles that get you down the hill and increasing your control allows you to ski more powerfully, increase your stamina, hold your form, and enjoy long runs and full ski days. It also reduces your risk of injuries and prevents wear and tear on your ligaments and tendons.

Lower Body

To target the lower body, focus on building the muscles that help you squat, maintain balance, and perform rhythmic movements. Exercises like the leg press, squats, leg curls, extensions, and calf raisers build strength and endurance in your legs.

Upper Body

For the upper body, focus on exercises that target your arms, torso, and back. Upper body strength is essential for maintaining control, balance, and power while skiing. Exercises like the lat pulldown, bench press, torso rotations, and back extensions improve your balance, increase strength, and prevent injuries.

It's important to start training well before the ski season starts and to stick to a regular workout routine. Two visits to the gym or a jog around the block one week before the mountain opens isn't enough preparation. Your body needs to be in top shape and ready for the demands of the sport.

Home Ski Exercises

Preparing your body for a ski holiday is crucial if you want to make the most out of every day on the slopes and still have the energy for après-ski at the end of the day. Skiing requires a certain level of cardiovascular fitness and strength.

To ensure that you are in the best shape possible, it's a good idea to start doing light exercise before you head off. Even something as simple as switching out elevator rides for the stairs makes a big difference to your overall stamina once you arrive at the resort.

There are also a few basic exercises to strengthen your body. The main focus should be on your quads, glutes, and calves, but a strong core is also crucial. While your ski partners may struggle with aching legs, you'll be ready to go.

Best At-Home Exercises

Some of the best exercises to prepare for skiing include squats, squat jumps, wall squats, lunges, and planks. Squats are superior at building strength in your legs, and squat jumps develop explosiveness in your quads and glutes. Wall squats are perfect for building endurance, which prevents the burning feeling in your legs on long, challenging runs.

Lunges are adept at building strength as well as enhancing balance. Finally, performing planks is ideal for building a solid core.

Remember, little and often is an excellent motto to incorporate, working up to your ski vacation rather than hammering yourself with training for a couple of weeks before you leave. Enjoy your ski holiday to the fullest with a regular exercise plan.

Summer Ski Training

Preparing your body for the season enhances your experience on the mountain and keeps your body safe. Ligament injuries take months to heal, so training well before the season starts builds endurance and reduces the risk of injury during excessive training.

Choose exercises that relate to your style of skiing. Activities for downhill skiing are different from those associated with ski touring. Ski touring requires additional endurance, especially for uphill sections.

Ski training is a more structured activity with planned exercises and a defined goal. Choosing appropriate training exercises that work the muscles specifically associated with the type of skiing you are undertaking is important. For example, you need a general fitness level for downhill skiing, emphasizing the legs.

You don't have to be in the gym five days a week, but having a regular plan and starting early is essential. Having a yearly exercise plan for general fitness is a wise idea. When preparing for the ski season, ramping up your existing exercise plan is easier than starting from scratch.

Eight-Week Ski Fitness Program 

Start preparing at least eight weeks before your trip, but 12 weeks of training is ideal. Speak with a doctor before starting an exercise program.

Join The Mountain Project for a professional ski training experience. If you're a gym member, ask one of the instructors to write a unique program to get into skiing shape. Group exercise classes such as Spin and Bodypump improve cardiovascular fitness and strengthen skiing muscles.

There are several exercise options for those who prefer to work out at home. Aim to engage in activity for about an hour five times a week for eight weeks before your holiday to see the most benefits. Remember, any movement is better than none!

Week One

Monday:

• Warm Up: March/jog on the spot for three minutes.

• Cardiovascular: Perform 20 minutes of brisk walking/running/cycling (puffing, not gasping).

• Legs: Perform three sets of 15 squats, three sets of ten static lunges, and three sets of 15 calf raises.

• Core: Get in three sets of 15 hip bridges, three sets of 15 sit-ups, plank position for as long as possible, and side plank for 30 seconds on each side.

• Cool Down: Incorporate stretches, focusing on the hamstrings.

Tuesday:

• Warm Up: March/jog on the spot for three minutes.

• Cardiovascular: Perform 20 burpees, 20 squat thrusts, 20 jumping jacks, five minutes skipping or running on the spot, repeat, and finish with another five minutes running or skipping.

• Legs: Incorporate wall squat (aim to hold for one minute), three sets of 15 sumo squats, and two sets of 15 donkey kicks on each leg.

• Core: Do two sets of 30 bicycle crunches, two sets of 30 mountain climbers, and two sets of 15 V-sits.

• Cool Down: Stretch focusing on the leg muscles.

Wednesday: Rest

Thursday:

• Warm Up: March/jog on the spot for three minutes.

• Cardiovascular: Perform 20 minutes of brisk walking/running/cycling (puffing but not gasping).

• Legs: Complete three sets of 10 single-leg squats on each leg, two sets of 20 reverse lunges, and two sets of 20 squat jumps.

• Core: Do three sets of ten leg raises, twisting crunch — two sets of ten to the right and ten to the left, plank position for as long as possible, side plank for 30 seconds on each side.

• Cool Down: Stretch focusing on the leg muscles.

Friday: Rest

Saturday: 

• Warm Up: March/jog on the spot for three minutes.

• Cardiovascular: Perform 20 minutes of brisk walking/running/cycling (puffing, not gasping).

• Legs: Do three sets of 15 squats, three sets of ten static lunges, and three sets of 15 calf raises.

• Core: Perform three sets of 15 hip bridges, three sets of 15 sit-ups, plank position for as long as possible, and side plank for 30 seconds on each side.

• Cool Down: Stretch focusing on the leg muscles.

Sunday: 

• Warm Up: March/jog on the spot for three minutes.

• Cardiovascular: Perform 20 burpees, 20 squat thrusts, 20 jumping jacks, five minutes skipping or running on the spot, repeat, and finish with another five minutes running or skipping.

• Legs: Do a wall squat (aim to hold for one minute), three sets of 15 sumo squats, and two sets of 15 donkey kicks on each leg.

• Core: Perform two sets of 30 bicycle crunches, two sets of 30 mountain climbers, and two sets of 15 V-sits.

• Cool Down: Stretch focusing on the leg muscles.

Weeks Two Through Eight

• Repeat the same exercises from the first week, but increase the reps or weights if possible.

• Add a new movement or two each week to continue challenging your body.

• Remember to rest and recover in between workout sessions.

• Adjust the workout according to your fitness level and progress.

Bonus Leg Exercises

Check out the tips below to switch up your fitness routine. Unfortunately, your body gets used to the same exercises, leading to a plateau. To avoid plateauing, challenge yourself by incorporating new practices into your workouts. Below are four additional activities to reignite your fitness journey and take your training to the next level.

Tick Tock Leg Clock

Knee injuries are common around moguls, jumps, and other obstacles. Sports science expert Paula Etayo-Urtasun conducted a study in 2022 that found that 29.6 percent of ski injuries were knee-related. Her study said, "results from 104 skiers showed that most injuries occurred in the lower extremities." If you plan to do more advanced skiing, this exercise builds muscles to prevent unnecessary tears.

Target Muscle Groups: Glutes, hamstrings, and hips.

Benefits: Improving hip coordination prevents knee injuries and enhances control of your skis, especially on uneven terrain and single-ski balancing scenarios.

Exercise Setup: Imagine a giant clock face and that you're standing in the middle. Use one leg to mimic the clock hand moving around the clock.

Instructions:

1. Stand on one leg, balancing all your weight with a slightly bent knee.

2. Keep your back straight and extend the other leg toward the 12 o’clock position, then back to the center.

3. Repeat, extending the leg to three, six, and nine o'clock positions before returning to the center.

4. Repeat the entire process on the other leg.

5. Aim for at least five sets for each leg.

Variation: Deepen the bend in your standing knee while keeping your chest upright for a greater challenge.

Sideways Jumping Bean

This fun jumping activity increases stamina and prepares you for those unexpected bursts of power required for dodging trees or people as you carve down the mountain.

Target Muscle Groups: Glutes, hamstrings, and quads.

Benefits: This plyometric exercise improves strength and prepares you for the bursts of power and control needed in skiing, especially on challenging slopes like Vail Mountain.

Exercise Setup: Perform a speed skater's lunge without the skates, making wide sideways movements.

Instructions:

1. Stand with your feet hip-width apart, knees slightly bent, and balance on one leg.

2. Jump to the side, landing on the other leg with your knee slightly bent to ensure a safe landing.

3. Repeat alternating legs for 30 jumps in total.

4. Swing your arms back and forth with each jump.

Variation: Alter the distance between jumps on each leg to challenge the muscles around the knee.

Squatting Zombie Lunging Backward

The squatting zombie lung is an excellent opportunity to gear up those muscles used when turning and stopping on the slopes.

Target Muscle Groups: Hamstrings, quads, glutes.

Benefits: This exercise strengthens your legs and improves your ski stance, leading to better skiing performance.

Exercise Setup: Imagine a zombie about to sit in a chair before lunging backward.

Instructions:

1. Stand with your feet shoulder-width apart.

2. Squat down as if you're sitting in a chair.

3. Stand up and step one leg back into a reverse lunge with both knees at a 90-degree angle.

4. Bring your feet together and repeat the squat. Repeat on the other leg.

5. Repeat for a total of 20 lunges.

Variation: Perform two consecutive lunges on each leg before switching to the other leg for an added burn.

Zombie Twist Lunges

Zombie Twist Lunges provide the benefits of regular lunges and add the abdominal and core muscles to enhance overall mobility and strength. 

Target muscles: Core, hamstrings, quads, glutes, and abs.

Benefits: Enhances core rotation while strengthening legs and abdominal muscles.

Appearance: Walk forward while lunging and twisting the body. Imagine you're stirring a pot of soup.

Instructions:

1. Stand with your feet slightly less than shoulder-width apart.

2. Lunge forward with your left foot, keeping both knees bent at 90-degree angles.

3. As you lunge, rotate your torso to the left, raising your arms and clasping them in front of your chest.

4. Propel into the next lunge with your right foot.

5. Repeat 20 times.

Extra credit: Turn this exercise into a fun game by lunging and twisting while chasing after children or pets and making zombie noises!

It's Time To Hit the Slopes

Preparing your body for winter sports is crucial for a successful and injury-free ski season. Focus on strengthening your legs, hips, and core and improving cardiovascular fitness. Doing so allows you to ski longer, enjoy your ski days more, and reduce the risk of injury.

If you ski with snowboarding friends or family, check out snowboard-specific specific training tips to keep them safe and in shape. With dedication and proper training, you'll be well on your way to having an amazing time on the slopes!