Strength Training For Backcountry Skiing

Hey Skiing Chicks!

I hope you enjoyed last month’s training tip: Uphill Training for Backcountry Skiing workout because now it’s time to add in strength for the downhill skiing part.

After a month of building uphill stamina in your legs and lungs, we need to build a reserve of strength and power for the downhill.

All the exercises in this Downhill Training for Backcountry Skiing workout link to videos of the movements. The full workout takes just over an hour with a few minutes extra for cool down. As always, if you’re unsure about a movement, hire a professional coach. A coach can help you train properly and stay injury free.

Ideally, plan strength workouts after rest days and one or two times a week, depending on your time and your fitness.

Commit to this workout 1-2 days a week for 4-6 weeks and enjoy the benefits come December! (Or whenever ski season begins for you.)

Strength Training For Backcountry Skiing Workout:

Warm up:

10:00 mins row, run, ski erg etc.

2 x 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat 

2 x 5 Squat jump

Then:

Find your weight and box of appropriate height.

5x

5 Goblet Squat + 8 Box Jump @ 12 – 24” (If no box available you can substitute jump with a KB swing.)

Then:

5x

60 sec wall sit with a weight in your lap (medicine ball or slam ball work well)

30 secs split jumps

Rest 60 secs

Then:

3x

10x Push up

10x Leg lower

Cool down with light aerobic work and mobility:

15 Minutes of Mobility | Mobility Exercises For Performance and Injury Prevention

If you need information for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

970-773-3317

 

Carolyn Parker

Founder, Instructor, Athlete, Mountain Guide

Founder Ripple Effect Training

AMGA Certified Rock Guide

Coach for Uphill Athlete
Gym Jones, Fully Certified Instructor