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Week 03

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Welcome to week 3 of our Winter Training Program. This week we will be decreasing the repetitions in our strength portion, but adding eccentric movement.

We're looking at slowing things down to work on time under tension. We are continuing to work on landing during this week. 

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

Keep the Momentum Going!

Download our App (30-day FREE Trial) to unlock the rest of our structured skiing & snowboarding training plan — designed to build the strength, endurance, and resilience you need for the mountains.

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Day 01

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Strength (Time Under Tension)

We're looking at slowing things down to work on time under tension. We are continuing to work on landing during this week. 
Barbell bench press - 4 sets - 4 reps
double kettlebell gorilla row - 4 sets - 8 reps

Conditioning Intervals 

Circuit of four movements with 30 seconds of work and 15 seconds of rest. Repeat the circuit six times.
Ring row - 30 secs - 6 sets
Dumbbell seated strict press - 30 secs - 6 sets
echo bike - 30 secs - 6 sets
crossbody mountain climbers - 30 secs - 6 sets

Day 02

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Strength

We're looking at slowing things down to work on time under tension. We are continuing to work on landing during this week. 
Barbell front squats - 4 sets - 4 reps
single arm dumbbell tall kneeling press - 4 sets - 4 reps

Auxiliary Work 

dumbbell lateral lunge - 3 sets - 8 reps
1+1/4 push ups - 3 sets - 5 reps
surrenders - 3 sets - 12 reps
dumbbell glute bridge floor press - 3 sets - 10 reps

Day 03

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Strength

We're looking at slowing things down to work on time under tension. We are continuing to work on landing during this week. 
Barbell romanian deadlift - 4 sets - 4 reps
Barbell front foot elevated front rack split squat - 4 sets - 8 reps

Conditioning EMOM (Every Minute On the Minute) 

Partner workout. One partner works while the other partner rests. Partners will split the work evenly.
kettlebell sumo deadlift - 6 sets - 1 min
v ups - 6 sets - 1 min
burpees - 6 sets - 1 min

Day 04

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Strength

We're looking at slowing things down to work on time under tension. We are continuing to work on landing during this week. 
dumbbell power snatch - 4 sets - 4 reps

Auxiliary Work 

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.
dball squat toss - 3 sets - 5 reps
single arm russian kettlebell swing - 4 sets - 8 reps
split jump - 3 sets - 4 reps
plate push - 4 sets - 33 yards
superhero raises - 3 sets - 15-20 reps
kettlebell x chop - 3 sets - 8-10 reps

Day 05

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Strength

We're looking at slowing things down to work on time under tension. We are continuing to work on landing during this week. 
contralateral single arm/leg kettlebell romanian deadlift + row - 4 sets - 5 reps
double kettlebell sumo deadlift - 4 sets - 8 reps

Conditioning AMRAP ( As Many Rounds As Possible)

As many rounds and reps as possible (AMRAP) in 20 minutes
Lateral line hops - 25 reps
pull ups - 5 reps
russian kettlebell swing - 20 reps
butterfly sit up - 15 reps
plate ground to overhead - 10 reps
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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.