Snow Ready Fitness
Week 8
Welcome to week 8 of your fitness plan. Congratulations – it’s the final week which means you are just days away from starting your season of skiing or snowboarding. At the end of this week you’ll perform the fitness test, and you should see some great progression since the start of this training programme.
Once you’re in resort, use this programme to keep up your fitness. The ‘full body’ training days are a great way to keep all-round fitness maintained whilst in resort.
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 end of this week to see how far you have come since week 1.
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.
Time: 1 hour 15 minutes
Focus: Legs & Aerobic Cardio
Benefit: Powerful leg muscles are crucial for pro skiers and boarders – not only do they hold you in position, keep your stabilised and protect your knees. Think of strong legs as shock absorbers for the entire body – they’re the first line of protection against injury.
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 for a long gentle walk or jog for 60 – 90 minutes.
Time: 35 – 45 mins
Focus: Arms & High Intensity Interval Training (HIIT)
Benefit: Whilst not used as much as other muscle groups, working on your arms is important for all-round fitness and will help your balance, pole planting and getting up from falls.
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 – Burpee with Tuck Jump
Time: 1 hour 15 minutes
Focus: Abs & Aerobic Cardio
Benefits: Balance, positioning, hold and support are the reasons having strong abdominal muscles is essential for skiers and boarders. Combined with aerobic fitness, having a strong core means you can ski and board longer, harder and more often than those without core strength.
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
Cycle for at least 1 hour either outside or at the gym. If you don’t have access to a gym or bike, go for a long jog or swim for the same amount of time.
Time: 35 – 45 minutes
Focus: Balance, Agility & High Intensity Interval Training
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 – Sprint Interval Training
Start and finish with 2 minutes of slow jogging to warm up and 3 minutes of slow jogging to cool down. Perform 12 sprints of 1 minute ‘work’ followed by 30 seconds of jogging ‘rest’.
Time: 1 hour 15 minutes
Focus: Full Body & Aerobic Cardio
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
Take a trip to your local pool for a long swim for 60 minutes. If you don’t have access to a pool, go for a walk or jog for the same amount of time.
Post Workout Stetches
Kick start muscle recovery and prevent injury by performing these stretches after every work out session.
