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Week 03

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Week 02

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Welcome to week 2 of our Winter Training Program. Congrats on making it through our testing week!

We will be using these metrics to help us determine starting points for our future lifts, as well as re-testing both our lifts and conditioning pieces during week 8. 

This week we will be looking at higher rep schemes for our lifts to build strong muscles for long periods of time out on the slopes and a strong foundation for our future PRs during re-test week. We're also emphasizing controlled landings in our dynamic movements

We are also reverting back to our normal programming days. Mondays, Wednesdays, and Fridays will be our Mountain Sport programming while Tuesdays and Thursdays will be our Mountain Strength programming. .

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Day 01

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Strength

Front Squat

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

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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

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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

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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 max 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

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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 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

WEEK 03

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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 the Evergreen.

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

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

- Guided strength, cardio, and recovery workouts

- Expert tips on load management, mobility, & injury prevention
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How to Prevent Injuries While Training for Skiing & Snowboarding

Two climbers ascending a snow-covered mountain slope with rocky cliffs in the background, wearing helmets, gloves, and outdoor gear.

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

The key to preventing injuries while training for skiing and snowboarding is combining strength work, mobility drills, and progressive loading. Here’s how:

- 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 mobility drills to improve balance on uneven terrain and reduce the risk of sprains


- Progress your pack weight and mileage gradually instead of jumping into long, heavy hikes too quickly


- Include at least one day per week of active recovery (mobility, foam rolling, light walking) to reduce overuse injuries

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 combines strength, cardio, and balance. Leg exercises like squats and lunges build power, while endurance cardio prepares you for long days on the slopes. Add core and mobility drills to stay injury-free.

  • Most skiers need 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 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 squats, lunges, core stability drills, and short interval cardio sessions. Training 4–5 days per week with a mix of strength and endurance work can noticeably boost fitness in just 30 days.

  • An 8-week ski training plan should balance strength, cardio, and mobility. Dedicate two days to leg and core strength, two days to endurance cardio or intervals, and one day to balance and plyometric training. This structure builds the stamina and stability needed for the mountain.

  •  Start your ski preseason training 8–12 weeks before your first day on the slopes. This gives your body time to adapt, build leg power, and develop balance, so you perform better and stay injury-free once the season kicks in.

  • The best ski exercises are squats, lunges, plyometrics, and core drills. These movements build explosive power, stability, and agility — all essential for carving turns, absorbing impact, and handling variable terrain.

  • Prevent knee 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 general workouts don’t cover. Ski-specific strength training ensures your muscles and joints are ready for the unique demands of the mountain.

  • Practice single-leg drills, rotational core exercises, and BOSU ball work. These moves simulate the shifting weight and edge control of snowboarding, helping you ride with more control and stability.