Advanced Workout for Ski Training

Winter is officially here December 21st!  The pacific northwest and the Alps have been hogging all the snow and honestly, I’m a little jealous here in Colorado where it’s dry and sunny…although that hasn’t hurt my extended rock climbing season. But enough of that – the snow will fly, it always does, and when it does, the stoke will be high for making turns, powder shots, and back-country fun.  So let’s talk more ski training.

Chicks is running fabulous must do programs for all beginner to advanced backcountry skiers. Avalanche safety and rescue, AIARE avalanche courses, backcountry skills and travel, plus rad ski trip to La Grave France.

Now let’s get you ready from your next ski adventure!

Last year, I touched on some basics of ski training for the “first time” training in the gym for ski season athlete, a few months ago I discussed an eight week “uphill” program to get your legs ready for your first backcountry days, plus more strength programs.

So, what more can we do? Let’s turn up the volume just a bit for those serious go getters! Remember, just like the last training tip where I touched on more advanced training for ice climbers, this ski training work must be laid on a solid foundation. Hopefully you’ve been able to follow the programs from previous training tips. Now on to the good stuff.

Try adding a few more threshold workout to increase your cardio vascular output as well as some slightly tougher leg workouts, and there’s always core and upper body thrown in ladies. All mountain sports use the entire body.

Threshold:

IWT – Interval Weight Training
Power endurance

 

Advanced Ski Training WO #1

10 MINUTE WARM UP

2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 5 goblet squat
3 x 5 squat jumps

WORKOUT

10x KB Swing
2:00 minute row/ski or Airdyne. Go hard – set a goal from pace maintain pace for all three rounds.
2:00 minute rest – you should have gone hard enough that you want this entire rest.
Three Rounds
Rest

THEN

10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute row/ski or Airdyne + go hard – set a goal from pace maintain pace for all three rounds.
2:00 minute rest
Three rounds

THEN

30 sec ring support + 30 sec OH Hold (plate, double Kbs or Barbell)+ 30 sec mtn climber + 30 sec rest
x Four rounds
Cool Down

 

Advanced Ski Training WO #2
Power Endurance

10 MINUTE WARM UP

2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats

WORKOUT

5x RMM (Renegade Man-Maker) +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest between rounds

3 rounds

THEN

10x Back Squat +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest

THEN

5x Push up + 10sec rest x 10 rounds
Cool Down

 

Advanced Ski Training WO#3
More advanced Power work:

10 MINUTE WARM UP

2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 6 goblet squats

WORKOUT

Box Jump Series
Jump on a 20/24” box, off forward, on a 20/24” box, off forward, over an 12 – 16” box or another object then on to a Bosu, and off to one side back on the Bosu off to the other side, back on. Step off Bosu forward, turn around repeat progression back to where you started. This is one round.

5  – 7 rounds

THEN

8x Accelerating back squat 45# bar + one set of chains, three secs hold and the bottom + 6x Burpee
x 5 rounds minimal rest

THEN

5 x 5 Chest Press with KB or DBs on the Bosu or Bench
Cool Down, mobility work and foam roller for legs.

Have so much fun with these workouts and all your ski adventures, stay safe out there my friends and stay tuned for more training tips!

If you need information for a specific climb or trip of any nature you can contact me via email or 970-773-3317

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