SKI & SNOWBOARD

SPECIFIC TRAINING

A person snowboarding down a snowy mountain slope amidst powder snow, with snow-covered trees in the background.
Snow-covered mountain range under a clear sky with some clouds.

Skiing and snowboarding challenge your body in ways that general fitness classes or standard strength training simply don’t prepare you for.

Mountain performance requires more than general fitness—it demands power, strength and stability that transfer directly to the slopes.

Here’s why ski and snowboard-specific training matters so much more than a standard workout routine:

Why Ski & Snowboard-Specific Training Beats General Fitness Every Time

Mountain Strength has Unique Requirements

Traditional training may help build muscle and cardiovascular endurance, but they don’t necessarily replicate the forces your legs and core face on snow. Skiing and snowboarding require your muscles to stay under tension for long periods while constantly adjusting to terrain changes.

You won’t just feel stronger—you’ll ride smoother, stay in control, and last longer on the mountain.

Your programming should focus on:

  • Eccentric leg strength to absorb bumps, landings and maintain control on descents.

  • Glute and hamstring endurance for stability and power throughout long runs.

  • Core and oblique strength to help you stay balanced and strong through every turn.

  • Explosive power to charge through dynamic changes in terrain

A smartphone displaying a fitness app with workout instructions for Day 01, including strength training and front squat, with a background of a gym.

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Week 01

Welcome to week 1 of our Winter Training Program! This week is all about testing.

We will be finding 3 rep maxes of all our main strength movements as well as testing our conditioning.

Remember; It's week 1, no need to be a hero. Prioritize quality movement over load and understand we are building for the long term.

If you have any questions please leave us a message and we will get back to you as soon as possible.

Day 01

Strength (Determine three rep, Max)

Establish a 3 rep max. Warm up with 1 set of 10 repetitions and 1 set of 6 repetitions. Then take 3-5 attempts to find your 3 rep max.

Front Squat

Warm up with one set of 10 reps and a second set of 5 reps. Then take 3-5 attempts at establishing a three rep max.

Conditioning AMRAP

As many rounds and reps as possible (AMRAP) in 15 minutes

Push up - 5 reps

Sit up - 10 reps

Airsquats - 15 reps

Day 02

Strength

Warm up with one set of 10 reps and a second set of 5 reps. Then take 3-5 attempts at establishing a three rep max.

Barbell push press

Conditioning AMRAP

Perform max amount of pull ups in 2 minutes, then rest for 5 minutes. After resting, accumulate as many calories as possible on the echo bike in 5 minutes.

Pull ups - 2 mins

Echo bike - 5 mins

Day 03

Strength

Establish a 3 rep max. Warm up with 1 set of 10 repetitions and 1 set of 6 repetitions. Then take 3-5 attempts to find your 3 rep max.

Barbell deadlift

Conditioning

00:20 sprints on the echo bike with 1:40 of rest between sprints. Score is total amount of calories accumulated at the end of 20 minutes.

Echo bike

Day 04

Strength

Establish a 3 rep max. Warm up with 1 set of 10 repetitions and 1 set of 6 repetitions. Then take 3-5 attempts to find your 3 rep max.

Barbell bench press

Conditioning EMOM (Every Minute On the Minute)

Alternate between body weight step ups and a 200m run every minute on the minute for 16 minutes. Score is total amount of body weight step ups completed over the 16 minutes.

Step up - 1 min | run - 1 min

Day 05

Strength

Warm up with one set of 10 reps and a second set of 5 reps. Then take 3-5 attempts at establishing a three rep max.

Barbell thruster

Conditioning Interval

Perform max amount of bare bar (no weight) thrusters in 2 minutes, then rest for 5 minutes. After resting, accumulate as many burpees as possible in 5 minutes.

Barbell thrusters - 2 mins

Burpees - 5 mins

SKI & SNOWBOARD TRAINING PLAN

A skier in a yellow jacket skiing down a snow-covered slope surrounded by snow-covered trees.
Woman performing a barbell squat in a gym, seen through a mirror.

Get Slope-Ready with Evergreen GO.

Download our App to unlock structured skiing & snowboarding programming — designed to build the strength, endurance, and resilience you need for the mountains.

- Step-by-step training schedule tailored for skiers & snowboarders

- Guided strength & conditioning workouts

- Community resources and access to our coaches

How to reduce risk of injury for skiing & snowboarding

Two hikers walking in a snow-covered landscape with mountain in the background, under a bright sky with some clouds.

Skiing and snowboarding place stress on knees, hips, and back. Smart preseason training helps by:

- Build leg and glute strength with squats, lunges, and step-ups to protect your knees on steep descents

- Train your core and lower back with planks, carries, and anti-rotation movements for stability under a heavy pack

- Add ankle and hip stability drills to improve balance on uneven terrain

- Progress your training gradually

The key to building resilience to injuries is combining strength work, mobility drills, and progressive loading. Here’s how:

Preparing your body in advance ensures your hiking training plan builds strength without breaking you down, so you arrive at the trail feeling confident, not injured.

FAQ’s

  • To get in shape for ski season, focus on a preseason ski training plan that focuses on strength and conditioning. Lower extremity exercises like squats and lunges build strength, while aerobic and anaerobic conditioning prepares you for long days on the slopes. Add some dynamic core and stability exercises to reduce risk of injury.

  • Most winter athletes do best with 8–12 weeks of consistent training to feel fully prepared, but even 4–6 weeks can make a difference. The more time you give yourself, the more you can build strength, improve muscular endurance, and reduce the risk of injuries when the season starts.

  • If you only have a month, focus on high-impact preseason ski exercises: Bodyweight calisthenics like squats, lunges and progressive plyometrics. in addition to core work and interval sessions. Training 4–5 days per week can noticeably boost fitness in just 30 days. Be mindful of progression and ramping up intensity as you go.

  • An 8-12 week ski training plan should balance strength, power and aerobic capacity. Focus on lower extremity strength with functional movement patterns that target quads, hamstrings and glutes. Don’t leave out upper body strength and core to tie it all together. A mix of longer aerobic and more intense anaerobic conditioning should round it out. Aim for 3-5 days of training per week.

  •  Start your ski preseason training 8–12 weeks before your first day on the mountain. This gives your body time to progressively adapt and build strength in a safe manner.

  • The best ski exercises focus on leg strength with lower push and hinge movement patterns as well as explosive strength exercises including plyometrics to increase power. Additionally, advanced core strength will help you charge harder and manage dynamic terrain.

  • Improve knee resilience injuries by strengthening glutes, hamstrings, and quads, while also improving hip and ankle mobility. A balanced ski workout plan lowers the risk of ACL tears and keeps your knees stable on the slopes.

  •  Yes. Skiing and snowboarding require explosive power, balance, and rotational strength that not all general workouts cover. Ski-specific strength training ensures your muscles and joints are ready for the unique demands of the mountain.

  • Get stronger. Strength and power lead to stability and balance. Keep it simple and focus on compound lifts as well as unilateral exercises. Throw in high intensity conditioning to practice moving while under duress with a high heart rate.