• Menu
      • Ski
      • Snowboard
      • Ski Patrol
      • Ski Safari and Heli Trips
      • Internships
      • Gap Years
      • Parent Zone
      • Jobs
      • BEFORE YOU BOOK
      • Frequently Asked Questions
      • Customer Reviews
      • Qualifications
      • Visas
      • Courses Dates and Prices
      • PRE-DEPARTURE
      • Insurance
      • Electronic Travel Authorisation
      • Snow Ready Fitness Programme
    • ABOUT
      • About
      • Meet The Team
      • Blog
      • Gallery
      • Contact us
    • RESORTS
      • Overview
      • Queenstown, New Zealand
      • Sun Peaks Canada
      • Panorama Mountain Resort Canada
      • Hidden Valley Resort
  • Ski
  • Snowboard
  • Information
    • BEFORE YOU BOOK
      • Frequently Asked Questions
      • Customer Reviews
      • Qualifications
      • Visas
      • Courses Dates and Prices
    • PRE-DEPARTURE
      • Insurance
      • Electronic Travel Authorisation
      • Snow Ready Fitness Programme
  • Ski Patrol
  • Ski Safari and Heli Trips
  • Internships
  • Gap Years
  • Parent Zone
  • Jobs
  • About
    • About
    • Meet The Team
    • Gallery
    • Contact us
  • Blog
  • Resorts
    • Overview
    • Queenstown, New Zealand
    • Sun Peaks Canada
    • Panorama Mountain Resort Canada
    • Hidden Valley Resort
  • Contact us

MANAGE MY BOOKING

BROCHURE
Winter Sports Company Winter Sports Company Winter Sports Company

MANAGE MY BOOKING

BROCHURE

  • Menu
    • –
      • Ski
      • Snowboard
      • Ski Patrol
      • Ski Safari and Heli Trips
      • Internships
      • Gap Years
      • Parent Zone
      • Jobs
    • –
      • BEFORE YOU BOOK
      • Frequently Asked Questions
      • Customer Reviews
      • Qualifications
      • Visas
      • Courses Dates and Prices
      • PRE-DEPARTURE
      • Insurance
      • Electronic Travel Authorisation
      • Snow Ready Fitness Programme
    • ABOUT
      • About
      • Meet The Team
      • Blog
      • Gallery
      • Contact us
    • RESORTS
      • Overview
      • Queenstown, New Zealand
      • Sun Peaks Canada
      • Panorama Mountain Resort Canada
      • Hidden Valley Resort
  • Ski
  • Snowboard
  • Information
    • BEFORE YOU BOOK
      • Frequently Asked Questions
      • Customer Reviews
      • Qualifications
      • Visas
      • Courses Dates and Prices
    • PRE-DEPARTURE
      • Insurance
      • Electronic Travel Authorisation
      • Snow Ready Fitness Programme
  • Ski Patrol
  • Ski Safari and Heli Trips
  • Internships
  • Gap Years
  • Parent Zone
  • Jobs
  • About
    • About
    • Meet The Team
    • Gallery
    • Contact us
  • Blog
  • Resorts
    • Overview
    • Queenstown, New Zealand
    • Sun Peaks Canada
    • Panorama Mountain Resort Canada
    • Hidden Valley Resort
  • Contact us

Snow Ready Fitness

Week 2
Snow Ready Fitness Programme

Week 1: Ready, Set, Snow!

Welcome to the start of your pre-course fitness plan. We have devised this programme especially for trainee ski and snowboard instructors – follow it day by day and you will feel fitter and perform better during the crucial first few weeks of your ski or snowboard course.

Perform the warm up, then the day’s exercises followed by the cool down. Refer to the videos at the bottom of the page for correct exercise technique before you start training.

Make sure you keep hydrated by having water to hand and use a timer or a stop watch for timed exercises.

Perform the fitness test at the start of this week, this will give you a base to improve from. Download and print the fitness test – we ask you to perform the fitness test at the beginning of weeks 1, 3, 5 and at the end of week 8.

Download fitness test
  • Warm Up
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday
  • Cool Down
Warm Up

Warm Up

Prepare your body and mind for physical activity. Loosen and stretch your muscles and increase you heart rate. You’ll raise blood and oxygen flow prior to your main work out. Perform each exercise for 30 seconds with 15 seconds rest in between.

Monday

Time: 45 mins – 1 hour
Focus: Legs & Aerobic Cardio

Benefits: Increased leg strength and aerobic fitness will see you skiing or boarding for longer each day.

Legs

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

Aerobic Cardio

Go out for a long gentle walk or jog for 30 – 60 minutes. The length of time will be dependant on your current fitness level.

Tuesday

Time: 40 – 50 mins
Focus: Arms & High Intensity Interval Training (HIIT)

Benefits: Arm strength is essential for balance and pole planting, HIIT helps prepare your body for anaerobic sports like skiing and boarding – when you require short sharp bursts of energy followed by rest periods.

 Arms

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

HIIT – Sprint Interval Training

In an open space, start out at a gentle jog for two minutes, following with a 1 minute sprint. Repeat 6 times followed by a warm down jog for 2 minutes.

Wednesday

Time: 45 mins – 1 hour
Focus: Abs & Aerobic Cardio

Benefits: A strong core help maintain balance and improved cardio endurance decreases risk of injury.

 Abs

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

Aerobic Cardio

Go for a long gentle swim for 30 – 45 minutes. If you don’t have access to a pool, head out for a walk or jog for the same amount of time.

Thursday

Time: 35 – 45 minutes
Focus: Balance, Agility & High Intensity Interval Training

Benefits: Improved balance helps skiers and snowboarders to adapt quickly to changes in terrain and plyometric HIIT exercises help train your muscles to adapt to rapid changes in speed and intensity.

 Balance & Agility

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

HIIT – Jump Lunges

Perform 5 sets of 10 reps.

Friday
Saturday

Time: 45 mins – 1 hour
Focus: Fully Body & Aerobic Cardio

Benefits: Skiing and snowboarding are cardio activities using muscles in every area of the body, so increased strength will mean improved performance on the slopes.

 Full Body

Set your timer for 8 minutes and complete each exercise continuously for the number of reps shown. Rest for two minutes and repeat.

Aerobic Cardio

Go out for a long cycle on a bicycle or on an exercise bike at the gym for about 45 minutes. If you do not own a bike or attend a gym, go for a long steady jog outside.

Sunday
Cool Down

Post Workout Stetches

Kick start muscle recovery and prevent injury by performing these stretches after every work out session.

Warm Up:

Body Weight Squats
Body Weight Walking Lunge
Mountain Climbers
Walkout

Leg Exercises:

Body Weight Squats
Walking Lunges
Glute Kicks
Alternating Curtsy Lunge

Arm Exercises:

Half Push Up
Walking Plank
Push Up Against Wall
Tricep Dip

Abs Exercises:

Bicycle Crunches
Reach & Kick
Dead Bug
Plank

Balance & Agility Exercises:

Arabesque Pose
X Hops
Snow Ready Nutrition
SUBSCRIBE TO OUR MAILING LIST

financial protection

 
ORDER OUR FREE BROCHURE
ASK US A QUESTION
MANAGE MY BOOKING
 

For advice or further info on any of our courses,
resorts, careers or anything else:

call us on +44 (0) 1548 831152
email us at info@wintersportscompany.com
or find us on social media

  • Disclaimer & Privacy Policy
  • Terms & Conditions

Start typing and press Enter to search

This website uses cookies. By continuing to browser the website you are agreeing to our use of cookies.
Accept Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
>