Week 02

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. .

Day 01

Strength

Barbell deadlift - 5 sets - 8 reps

Depth drop - 5 sets - 5 reps

Auxiliary Work

Kettlebell front rack reverse lunge -

4 sets - 8 reps

Forearm side plank - 4 sets - 30 secs

Single leg back elevated glute bridge -

4 sets - 10 reps

Russian twist - 4 sets - 10 reps

Day 02

Strength

Barbell hang power clean - 5 sets - 5 reps

Conditioning (Rounds for Time)

50 rounds: Complete as fast as possible, rest as needed

Dumbbell devil's press - 1 rep

Dumbbell farmer carry lateral box step over - 2 reps

Dumbbell thruster - 3 reps

Day 03

Strength

Barbell bent over row - 5 sets - 8 reps

Conditioning Auxiliary Work

Kettlebell staggered stance suitcase deadlift - 3 sets - 8 reps

Kettlebell Romanian deadlift -

5 sets - 10 reps

Supine dumbbell pull over - 3 sets - 10 reps

Jumping pull up - 3 sets - 15/20 reps

Hollow hold - 3 sets - 30 secs

Day 04

Strength

Dumbbell standing strict press -

4 sets - 8 reps

Conditioning Rounds for Time

Complete 4 rounds of the indicated movements as quickly as possible.

run - 0.5 miles (800m)

A person wearing a cap and running gear, blurred motion in a forest trail.

Dumbbell push press - 10 reps

Dumbbell renegade row - 5 reps

Barbell bent over row - 4 sets - 8 reps

Band row + twist - 4 sets - 8 reps each side

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.

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

- Guided strength & conditioning workouts

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How to reduce risk of injury for skiing & snowboarding

Two people hiking in the snow on a mountain, with the sun bright in the sky and high-altitude terrain in the background.

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.