Ski Workout Programme

Posted in Livigno Apres Ski / Livigno Ski School / Ski Tips by Brett Tudor on 24/10/2018

I am sure you are looking forward to getting out on the slopes soon but I have to remind you that skiing is a demanding sport at any level and you will need to be physically fit to enjoy it. This is why for my first blog I am going to provide you with a full body ski workout that will hopefully increase your enjoyment and stay injury free!

So let’s go through the workout routine I recommend.

Day 1: Leg Muscles

If there is one part of the body that comes under the most strain when skiing, it’s the legs. Whether you are a beginner or an accomplished skier the demands placed on your leg muscles aren’t going to change that much. This is because either way you are going to be pushing yourself to improve.

So if you devote this first day to these leg exercises you will be making the first big stride.

Squats

3 sets of 15 repetitions. Slowly lower your body to a squatting position then return to an upright position Aim for a 30 second break between sets to maintain intensity.

Lunges

3 sets 15 repetitions.  Step forward in a lunge motion and bend the forward leg at 90 degrees for each leg. Have a 30 second break between sets.

Heel raises

3 sets 15 repetitions. This is an excellent exercise for the calf muscles. Start with feet flat on the floor and then slowly raise yourself up on your toes then back down. Have a 30 second break between sets.

Day 2: Cardio Fitness

You will find that just a couple of days skiing will improve your cardiovascular fitness no end. What you don’t want is to end up too exhausted to continue enjoying your skiing. So on this second day try to do 30 minutes of aerobic activity. Running is excellent as is cycling or swimming. Anything that is going to make you breath more heavily.

Day 3: Rest

It is important to give your body time to recover. Getting adequate sleep and rest is just as important as the exercise because it helps your body to recover and adapt.

Day 4: Core Exercises

Plank

This is a classic core strengthening exercise. Start by lying flat on your stomach, then raise up onto your elbows with your legs stretched out and your back straight. This  may feel easy at first but you will begin to feel your muscles tighten as the seconds tick by. 30 seconds is a good beginner time to aim for and beyond that either one minute or 2 minutes depending how strong your core is.

Side plank

As the title suggests side planks follow much the same principle only you will be putting weight on one elbow and lining your body up sideways with legs and back straight. Again repeat each side for 30 seconds.

Glute Bridge

This is another great core exercise. Lie flat on your back and gently raise your hips off the floor until the hips and back form a straight line. Then hold for a 3 to five seconds, return to the starting position and repeat the process. Aim for 3 sets of 10 repetitions with a 30 second break in between.

Superman

This exercise will work the whole of your core including the area around your spine and abs. The former can be put under a lot of stress when skiing so performing the superman core exercise will help strengthen the muscles in this area. All you need to do is lie face down and lift your hands and legs off the ground. Performing this exercise correctly will have you looking like your are sky diving. Hold the flying motion for 3 to five seconds and perform 3 sets of 15 repetitions.

Abs core

Finish off your core work out by working on the abs. This can be done lying on your back and raising your knees so that your thighs are vertical. Take the hip slightly off the floor, then hold the position for a few seconds and bring the legs back down.

Day 5: Rest

Day 6: Cardio

Spend another 30 minutes performing the cardio exercise of your choice

Day 7: Rest