Preparing for the ski season with appropriate strength and conditioning is essential for both performance and injury prevention
8-Week Ski Preparation
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Over the course of 8 weeks, you can expect an approximate strength increase of approximately 20%. Initial gains tend to happen quickly, but progress may slow later on. It's important to note that while progress is not always linear, percentage increases in strength are generally similar regardless of your starting weight.
Beginner: less than 6 months of strength and conditioning training, Intermediate: 6-24 months, Advanced: 2+ years.
Interactive Weekly Planner
This is the core of your training plan. Select a week below to see your detailed day-by-day schedule. The plan is built on a linear periodization model, starting with endurance and progressively building to peak power before a final taper.
Exercise Library
Proper form is crucial for effectiveness and injury prevention. Refer to these descriptions for each exercise in your plan. Focus on controlled movements through the full range of motion.
Cardiovascular Intensity Guide
Understanding the different intensity levels for your cardio is crucial for training effectively. Here’s a breakdown of the three main types in this program:
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Steady-State
This is a continuous effort at a moderate pace. You should be able to hold a conversation, but with some noticeable breathing and slight discomfort. It's a sustainable pace for the duration of the workout, and its main purpose is to improve your aerobic base for better endurance.
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Intervals
This involves alternating between periods of high-intensity work and periods of active rest. During the high-intensity phase, it should be difficult to speak more than a word or two. The active rest period is a much slower pace to allow you to recover. This type of training is designed to build power and stamina.
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Light Cardio
This is for active recovery. The intensity is very low, allowing you to easily hold a full conversation without any strain. The goal is to increase blood flow to aid in muscle repair and prevent overtraining, not to build fitness.
Nutrition Guide
Your nutrition supports your training, aiding muscle repair and fat loss. The focus is on lean protein, complex carbs, and healthy fats, with an emphasis on meal timing around your workouts to maximize recovery and energy.
Meal Timing Strategy
- Pre-Workout (30 mins before): Small, fast-acting carb source like half a banana for immediate energy.
- Post-Workout (within 1 hour): Protein and carb-rich meal or shake to repair muscle and replenish glycogen.
Sample Daily Menu
- Breakfast: Scrambled eggs with spinach, whole-wheat toast with avocado.
- Snack: Greek yogurt with a small handful of almonds.
- Lunch: Grilled chicken breast salad with mixed greens.
- Snack: Cottage cheese with fruit.
- Dinner: Salmon with roasted sweet potatoes and steamed broccoli.
Useful Reads
Injury Reduction Through Strength Training
This systematic review highlights the crucial role of a structured conditioning program in reducing the risk of common alpine skiing injuries, particularly knee injuries like ACL tears. The research emphasizes the importance of building eccentric strength, core stability, and practicing balance drills to prepare your body for the unique demands and forces of skiing. The findings suggest that athletes who participate in pre-season conditioning are significantly less likely to experience a season-ending injury.
Read the full article here.Improving Ski Technique with Strength & Power
Research shows a strong correlation between muscular strength and improved ski performance. Studies have found that focused strength training increases an athlete's ability to generate force quickly and efficiently. This translates directly to better ski technique, allowing for more powerful and controlled turns, improved work economy, and greater stamina on the mountain. Developing high levels of both eccentric and concentric strength is key to maintaining form and speed, especially as you begin to fatigue.
Read the full article here.Nutrition for Cold-Weather Sports
Exercising in the cold presents unique nutritional challenges that can impact performance. This research emphasizes that athletes in cold environments require increased carbohydrate intake to fuel higher energy expenditure and maintain core body temperature. It is also critical to prioritize hydration, as the body's thirst mechanism can be blunted, leading to dehydration. The article recommends consuming warm, easily digestible foods and drinks and planning your nutrition to stay properly fueled before, during, and after your sessions.
Read the full article here.Project Muscular Coordination under Fatigue
This article examines the crucial link between muscular fatigue and coordination, a key factor in ski racing performance and injury prevention. The research found that integrating targeted coordination and balance drills at the end of strength training sessions, when muscles are already fatigued, can significantly improve an athlete's ability to maintain form and control under demanding conditions. The findings recommend that dryland training programs should progress from foundational strength to exercises that specifically challenge stability and motor control as the athlete approaches a state of fatigue.
Read the full article here.