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You wake up out of bed one December morning, turn on the television, only to find out your favorite ski resort is being belted with 2 feet of fresh power. Up until today, the resort didn’t have enough snow for you to even consider making a road trip. However, now it is time to get into the ski mood. The next step is a visit to the ski store to get new skies, boots, and clothes.

But wait! Have you prepared your body physically for the demands

of skiing? Many ski enthusiast get fired up at first snow fall to get all the proper equipment, but fail to prepare their bodies from a physical exercise standpoint.

The most common mistake skiers of all ages make is they fail to

prepare their bodies for skiing. It is similar to the weekend warrior, forty year old, athlete who thinks they can play like a twenty year old.

Preparing your ski equipment is one thing, but getting ready physically to ski is the most important thing. Here are some tips to help you get ready to attack the slopes, and decrease your chances of injury.

First off, the best way to exercise or train for skiing is to ski. However, if you don’t live close to a resort, you must properly design an exercise program that will prepare your muscles for such a vigorous event.

Listed below is a skiers fitness plan checklist.

1. Plan Ahead – Even though you should already be on a year long exercise plan, it is imperative that your fitness program starts 3 months prior to the ski season.

2. Incorporate All Components – Make sure your program involves strength training, cardiovascular training, and flexibility. All components are important for skiing.

If you need more information on how to design a fitness program visit and subscribe to the zero cost email course.

3. Focus On Your Legs – Your quadriceps, or thighs take quit a pounding on the ski slopes. Make sure you do such exercises as leg press, leg squats, isometric wall sets, hamstrings curls, abduction/adduction exercises, and calves. I like to utilize the superset method of going from one exercise to another without rest to simulate the duration of a ski run. The goal is to get your quads to feel the burn. Exercise biking is another great ski training method. Put the intensity level up as high as you can go for the duration of a ski run, and pedal away.

Please Note: Each exercise program is specialized due to specific, individualized medical history. Always consult your doctor, and exercise professional prior to starting a program.

4. Work Your Core Muscles- It is important to exercise and fatigue the lower back, abdominals, hip flexors, psoas, and gluteus muscles.By doing so will help improve your stamina and overall balance.

5. Upper Body – Don’t forget your upper body. Work all the major muscle groups to prevent upper body fatigue while skiing.

6. Start Slowly and Build – Begin your skiing fitness program slowly, and try to increase the intensity and/or duration with each consecutive session.

Also Note: The first day of the skiing don’t do your maximum duration – build up to it. Be smart about it!

7. Stay Consistent – The key to an effective ski fitness program is to stay consistent, week in and week out, at least three months prior to the season.

In my consulting practice, I work with skiers up to 80 years old. They follow these same principles I have listed above and always come back ranting and raving about how strong they felt.

Plan ahead, prepare by following a ski specific fitness program prior to hitting this years ski slopes. it will decease your chances of injury, and increase your chances of having a good old time.


Skiers who prefer to train for skiing at home should visit to pick up a complimentary consumer

protection guide.


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