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Strength & Conditioning for Skiers



strength training for skiers

Workout Routine for Skiers

The most effective way to keep developing your skiing performance without being on the mountain, is in the gym. Here we share with you a specially crafted physical training routine for performance skiing. Created using a periodisation approach to change your body into a skiing machine. The routine details 4 main periods followed by maintenance and development. Each period focuses on building different strengths that build upon the advantages of the last. The training program below details the periodisation and intensity first. Followed by detailing the split routines for each period.

Here’s a downloadable copy of the strength and conditioning routine.


Workout Routine For Skiers. Print it out and put it in your gym bag.

Workout Routine For Skiers

The Routines

*3 routines per week except during S2 period

*Adjust weight to work to min/max reps in each period


Stability & Strength Endurance Workout Routines (E1 & E2 Periods)

Periodisation Detail

E1 = 2/3 SETS 15 – 20 REPS (2 WEEKS)

E2 = 3/4 SETS 12 – 15 REPS (3 WEEKS)

Workout Routine #1

  1. Bulgarian Split Squat
  2. Single Legged Deadlift
  3. Barbell Lunges
  4. Lying Bridge
  5. (Perform exercises 5-10 as a circuit x3)

  6. Plank (start on 20secs perfect form)
  7. Side Plank (with elevated leg option start on 10secs perfect form)
  8. Push up’s (1st & 2nd wk 3×20 3rd 4×25 4th & 5th 4×30)
  9. Chin up’s (1st & 2nd wk 3×8 3rd 4×10 4th & 5th 4×10 -12)
  10. JM press
  11. Inverted Rows (1st & 2nd wk 3×8 3rd 4×10 4th & 5th 4×10 -12)

Workout Routine #2

1. Barbell Complex 6×6 (3 Rounds)

  1. Hanging Clean & Press
  2. Overhead Squat
  3. Lunge
  4. Good Morning
  5. Push Press
  6. Romanian Deadlift

Perform 6 reps of each exercise moving seamlessly onto the next exercise. 2 minutes rest, once all 36 reps are performed.

With the Lunge; step backwards and lunge for 3 reps then step back to centre and place the other leg behind and perform the next 3 reps.

Start with a light weight, I suggest 40-45 kg to start with (remember there are 36 reps in each round). This complex should leave you breathless by the time you put the bar down!

2. Single Leg Stabilisation Matrix

  1. Single leg squat
  2. Single stiff leg deadlift (still balancing on the same leg)
  3. Alternate single lunge (the leg that has remained off the ground during the last two movements, now steps through and performs 1 lunge. Push off from that front leg and with out letting it touch the ground, sink into the next single leg squat.

1 rep = all 3 movements with no touch down at the end perform 10-12 reps for each leg (2-3 sets)

A real killer trains the endurance of all the tiny stabilisation muscles of the lower leg and in the hip and glute complex. Take advantage of your new fitness and book some Chamonix ski lessons with us.


Workout Routine #3

  1. Staggered stance Squat (with calf raise)
  2. Step up’s
  3. Hyperextensions
  4. Skiers (Wall) Squat
  5. (Perform exercises 5-10 as a circuit x3)

  6. Plank (start on 20secs perfect form)
  7. Side Plank (with elevated leg option start on 10secs perfect form)
  8. Push up’s (1st & 2nd wk 3×20 3rd 4×25 4th & 5th 4×30)
  9. Chin up’s (1st & 2nd wk 3×8 3rd 4×10 4th & 5th 4×10 -12)
  10. JM press
  11. Inverted Rows (1st & 2nd wk 3×8 3rd 4×10 4th & 5th 4×10 -12)

Hypertrophy Workout Routines (H1 & H2 Periods)

Periodisation Detail

H1 = 4/6 SETS 8 – 12 REPS (3 WEEKS)

H2 = 6/8 SETS 6 – 8 REPS (3 WEEKS)


Workout Routine #1 – Thighs, Calves, Lower Back

  1. Squats
  2. Leg Press
  3. Lunges
  4. Stiff-Legged Deadlift
  5. Weighted Hyperextensions
  6. Standing Calf Raises 5 x 15reps
  7. Crunches 5 x 25 (once you can do all sets with relative ease add some weight)

Workout Routine #2 – Chest / Back & Shoulders

  1. Push Press
  2. Pull up’s (with variations)
  3. Dips
  4. Push up’s (with variations, think core so use Swiss balls, medicine balls etc.)
  5. Crunches 5 x 25 (once you can do all sets with relative ease add some weight)

Workout Routine #3 – Thighs, Lower Back

  1. Front Squats
  2. Deadlift
  3. Good Mornings
  4. Alternate Barbell Lunges with rotation
  5. Bent Over Twists (with broom stick) – 5 x 25

Strength Workout Routines (S1 Period)

Periodisation Detail

S1 = Big Lifts (4-8 sets 4-6 reps) / Assistance Day (4-6 sets 6-10 reps) (2 WEEKS)


Workout Routine #1 – Big Lifts (4-8 sets 4-6 reps)

  1. Clean & Press
  2. Snatch

Workout Routine #2 – Assistance Day (4-6 sets 6-10 reps)

  1. Hanging Power Clean
  2. Push Press
  3. Overhead Squat

Workout Routine #3 – Speed work endurance (Kettle Bell)

(3×10 rep supersets)

  1. Single arm snatch (5 each arm)
  2. Two handed KB swing 10 reps
  1. 3-3-4 Squat 10 reps in total
  2. High Pull (5 each arm)

The 3-3-4 Squat; hold the KB close to the sternum with both hands. Perform the first 3 squats with an even tempo 2-0-2-0. Perform the next 3 reps as fast as you can, try not to bounce. Then the last 4 reps you perform a squat jump – fast and explosive!! Ready to shred some Chamonix off piste.


Strength Workout Routines (S2 Period)

Periodisation Detail

S2 = Big Lifts (4-8 sets 1-4 reps) / Assistance Day (4-6 sets 4-8 reps) (2 WEEKS)


Workout Routine #1 – Big Lifts (4-8 sets 1-4 reps)

  1. Clean & Press
  2. Snatch

Workout Routine #2 – Assistance Day (4-6 sets 4-8 reps)

  1. Hanging Power Clean
  2. Push Press
  3. Overhead Squat

There is no Workout 3 in S2 – REST


Power Workout Routines (P1 Period)

Periodisation Detail

P1 = Power (2WEEKS)


Workout Routine #1 – Plyometrics

  1. Stadium Hops
  2. Plyometric Push Up
  3. 60 sec Box Drill
  4. Plyometric Tricep Dip

Workout Routine #2 – Plyometrics

  1. Zig Zag Drill
  2. Chest Pass (medicine ball)
  3. Diagonal Cone Hops
  4. Falling Push Up

Workout Routine #3 – Plyometrics

  1. Jump Rope – Use one leg combinations and plenty of double unders
  2. 5-5-5 Squat
  3. Lateral Step Blasters

AFTER P1 IS COMPLETE 1 WHOLE WEEK OF REST, FOLLOWED BY…

Maintenance

M1 = 3wks of H1, Then 3wks of S1


Development

D1 = 3wks of S2, Then 3wks of P1


If you made it this far, get in touch with us and come skiing with us at our Chamonix ski school.


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