We know that you are already counting down the days to get to the slopes. However, we must be aware that skiing is a very active sport, and that means it requires physical fitness. That’s why we recommend you starting NOW your pre-season training if you want to get the most out of your ski holiday, avoiding unnecessary injuries and pains.
As in any sport, the physical condition is extremely important for skiing, because even if you have a perfect technique it won’t do you any good if your body is not prepared to execute it. Definitely, the legs are the part of the body that works the hardest, but we must not forget the importance of arms, abdomen and back, which makes skiing one of the most complete sports. Here you have a weekly workout schedule to help you get ready to hit the slopes this winter!
DAY 1 LEGS:
As we have already mentioned, the legs play an essential role in skiing, especially the quadriceps that support the skier’s flexed body. That is why it is very important to strengthen them, as well as to protect the knees that can suffer immensely in this sport if our quadriceps are not strong enough. In addition, we should pay attention to the hamstrings that neutralize the quadriceps weight and the calf muscles as they suffer the continuous pressure of the boot due to the position of the skier.
Exercises: Three rounds with breaks of 30 seconds between them.
Squats: One of the fundamental exercises that will help you strengthen the quadriceps and protect the kneecaps when performing any sport. 15 repetitions
Lunges: Can be performed either forward or backward by flexing the knees and lowering the body. Always try to go for bigger steps as it will emphasize the load on our hamstrings and glutes at the same time that relieves pressure from the knees. 12 repetitions with each leg.
Hip Lifts: Lying on your back with your legs flexed lift the hip and hold the position for a few seconds to work the back muscles of the legs and glutes. 15 repetitions.
Heel Raises: Raise the heels and stand on your tiptoes with the body stretched for a few seconds to work the calves. 15 repetitions
DAY 2: CARDIO
It is true that anaerobic exercises have great responsibility in skiing, however, it is always recommended to combine them with cardio workouts. That’s why we suggest to do a minimum of 30 minutes of aerobic exercise two days per week to improve resistance and increase lung capacity.
Recommended activities: Riding a bike, running, swimming, skating …
DAY 3: CORE
Although it may not look like at first sight, the abdomen and back also have a relevant role in this sport. Thus, a strong abdomen will help with hip fleximg and a strong back will prevent lumbar injuries.
Exercises: Three rounds with breaks of 30 seconds between them.
Superman: Involves the engaging of the whole core area (deep musculature of the spine, transverse, abs and obliques). To perform, lay face down and lift hands and legs off the ground as if you were flying. Hence, the name Superman’s. Hold for 5 seconds and return to start position. 15 repetitions.
Abs: Lying on the floor, on the back and with both arms on the sides of the body, take off the feet from the floor and raise the knees until the thighs are vertical. Contract the abdomen and elevate the legs while slightly taking off the hip from the floor. Thanks to this exercise we will strengthen the lower abdomen and the obliques.15 repetitions.
Lumbar: Do not forget the exercises to protect the lower back since it supports a lot of weight while skiing. Lying on the floor face down, perform a lumbar contraction and raise the chest. 15 repetitions.
Mountain Climbers: In a push up position, forming a straight line from the head to the heels, engadge the abdomen and alternately bring the knees up to the chest one by one, the feet should never be at the same time on the ground. A very effective exercise to work the abdomen. 12 repetitions with each leg.
DAY 4: CARDIO
As on day two, performing aerobic activities for a minimum of 30 minutes.
DAY 5 MIXED ANAEROBIC
On your last of the weekly training it is recommended that you work out from the lower body to the upper extremities and core, so we recommend you combining arm, abdomen and leg exercises in the same series.
Exercises: Three rounds with breaks of 30 seconds between them.
Squat Jumps: More intense than the normal squats this exercise intensifies the workload on the quadriceps. 15 repetitions.
Plank: You can sculpt your core with this complete isometric exercise. Lie face down with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. then tuck your toes to lift your body and hold the position for 30 seconds.
Push Ups: This exercise strengthens a long list of upper body muscles, including your pectorals, deltoids, triceps, biceps, abdominals and the erector spine muscles. Stronger arms will help you to do not stay behind when pole pushing on the slopes. 15 repetitions.
Abdominal: Lying on the floor with legs flexed, raise the trunk to reach the knees and work the abdomen. 15 repetitions.
Almost as important as training is to rest your muscles and sleep well to recover after exercise. That’s why it is crucial that you also enjoy two resting days through the weekly training. If you manage to perform these exercises 5 days a week for a minimum of one month you will be more than ready to enjoy the snow as much as possible! Do not forget to stretch after each workout and get the energy back with a balanced diet.