With ski season just around the corner, we decided to get some expert advice on putting together a ski conditioning program that would get us in top ski shape in 7-8 weeks and keep us in shape throughout ski season.
While ski conditioning classes are common in mountain towns, we asked Rachelle to put together a ski conditioning program that could be done anywhere - at home with minimal equipment or at a gym that didn’t offer ski training.
Rachelle walked us through each segment of the ski conditioning program, explaining the goals, the exercises, and what, if any, equipment was required. She then demonstrated how to do the workout, which we captured on video.
The ski conditioning program information provided is for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. As with any fitness program, see your doctor before trying any workout to discuss one that is appropriate for you.
Getting started with ski conditioning
Rachelle suggested we…
- Start 7-8 weeks ahead of ski season for time to sufficiently train and progress
- Start off with easier drills that are modifications of the ones done 7-8 weeks into the program
- At 7-8 weeks, do the ski conditioning program with more intensity as a part of the progression process
- Prevents injury
- Improves performance
- Prepares the body for the physical demands skiing
Ski conditioning focus areas
Whether boarding or skiing, balance is a necessity and a strong core is fundamental for achieving balance.
A focus on power & jumping using different plyometric drills helps train for moguls and the more technical aspects of skiing.
- Cardio. At altitude, the body is under strain and with exertion, breathing can be more difficult. The goal is to train the heart for those conditions.
- Muscular endurance. Skiing can be an all day activity and the goal is to fight fatigue. Many injuries are a result of being tired.
Many people ski all day and wake up sore the next day. Stretching for a 15 or 20 minutes at the end of a workout or ski day will help alleviate sore muscles.
1 hour and working up to 1 1/2 hours
Program segment options
Option 1: Set up a circuit and rotate through the circuit multiple times
Option 2: Timed segments
1st 15 minutes: core & balance
2nd 15 minutes: agility & power
3rd 15 minutes: cardio & muscular endurance
4th 15 minutes: stretching
- Don’t get bored with it, so change the order or exercises to make every workout different each day.
- Start with 2 sessions per week and work up to 3 per week.
- On off days, do some hiking, cycling, longer cardio, or yoga.
Ski conditioning during ski season
Rachelle recommends using the same program during ski season, but continuing to add elements increasing the difficulty.
For example, starting with a BOSU® side to side squat, progressing to adding a ball, then adding a reach with a ball – something that makes it harder each time.
Customized ski conditioning
We both have bad knees, so Rachelle recommended that when we do squats or lunges, to never let our knees go beyond our toes. On power drills, we are to avoid jumping if it hurts our knees.
|Ski conditioning: Warm up & agility on the step|
|Ski conditioning: Using the BOSU® ball|
|Ski conditioning: Core strengthening & balance|
|Ski conditioning: No equipment needed|
|Ski conditioning: TRX® Ski training|
|Rachelle Edinger, Personal trainer|
|The Aspen Club & Spa|
Article by Kim Hull
|Photography and/or videography may not be used without explicit permission.|
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