Program · 6 weeks
Ski Ready
Six weeks of leg strength, long holds and hard intervals before the season.
- 3 sessions a week
- Regular
- With Skye, an AI coach
Music: Lunch Counter by Tres Amigos
Following a program needs an account, and sign-in is not switched on for this copy of the site yet. Every session in it can still be trained on its own.
Skiing loads your legs mostly as they lengthen under you, for a minute or more at a time, so you build strength first, then add slow eccentric squats, long holds and short hard intervals. A run down the mountain is closer to an interval than a jog, which is why the conditioning days are 20 seconds on, 10 seconds off and pyramids rather than steady cardio. Start six to eight weeks before your first day on the snow.
- For
- Skiers and snowboarders before the season
- Kit
- Dumbbell, Bench, Step, Mat
Week by week
Week 1Strength base
- Lower Body27 minHeavy enough that the last reps are slow
- Hips and Spine12 min
- Core14 min
Week 2Ski-specific legs
- Ski Legs25 minFour seconds down on every squat
- Pyramid20 minYour first conditioning day
- Lower Body27 min
Week 3Add hard intervals
- Ski Legs25 min
- 20/10 Intervals13 minTwenty seconds hard, ten easy
- Core14 min
Week 4Lighter week
- Ski Legs25 minShorter holds if your legs are still heavy
- Hips and Spine12 min
- Brisk Walk21 min
Week 5Peak week
- Ski Legs25 minLongest holds of the program
- 20/10 Intervals13 min
- Lower Body27 min
Week 6Ready for the slopes
- Ski Legs25 min
- Pyramid20 min
- Core14 minFinish fresh for your first day out