How a Ski Training Program Should Look: Building a Foundation for Competition

Skiing is one of the most physically demanding sports, requiring a unique combination of strength, power, agility, balance, and endurance. For recreational skiers looking to take the leap into competitive skiing, a well-structured training program is not just beneficial—it’s essential. However, with so much information available, many athletes struggle to find the right approach that aligns with their goals, experience level, and the demands of the sport.

The key to a successful program lies in its ability to address the foundational needs of the athlete while progressively preparing them for the specific challenges of skiing. Whether it’s improving lower body strength to handle the rigors of downhill turns, enhancing anaerobic capacity to perform short, intense runs, or developing lateral power for precise directional changes, the right program should be both scientifically grounded and tailored to the individual.

This blog outlines what a four-week ski training program for a recreational skier transitioning to competition should look like. Designed with a focus on general preparation in July to lay the groundwork for pre-season training in November, this program highlights the importance of building strength, developing power, improving mobility, and targeting ski-specific conditioning. By following a structured and purposeful approach, athletes can not only improve their performance but also reduce the risk of injury as they prepare for the competitive slopes.

Let’s explore how a proper program should look and why it’s essential to start with a solid foundation.

Program Goals

1. Build Foundational Strength: Improve lower body and core strength to handle the demands of skiing.

2. Enhance Power and Explosiveness: Develop the ability to generate force quickly for dynamic turns and jumps.

3. Improve Mobility and Stability: Address joint mobility (hips, ankles, and thoracic spine) and core stability for skiing mechanics.

4. Introduce Ski-Specific Conditioning: Start conditioning with an emphasis on short, intense efforts to mimic skiing demands.

5. Prevent Injury: Focus on strengthening common injury-prone areas like the knees and hips.

Weekly Structure

4 Days of Strength and Power Training

2 Days of Conditioning

Daily Mobility Work (10-15 minutes)

1 Rest Day

Program Outline

Day 1: Strength and Power (Lower Body Focus)

Warm-Up:

• Dynamic stretches: Leg swings, hip circles, walking lunges (5 min)

• Ski-specific activation: Mini-band lateral walks (3x15/side)

Main Strength Work:

1. Back Squats: 4x6 @ 70-75% 1RM (focus on controlled descent and explosive ascent)

2. Romanian Deadlifts: 3x8 (targeting hamstrings and glutes)

3. Bulgarian Split Squats: 3x10/leg (optional add dumbbells for load)

Power Work:

4. Box Jumps: 3x8 (focus on max height and soft landing)

5. Lateral Bounds (Speed Skater Jumps): 3x12/side

Accessory Work:

6. Standing Calf Raises: 3x15 (develop ankle stability for skiing)

7. Plank with Shoulder Taps: 3x30 seconds

Cooldown:

• Static stretches: Hamstrings, quads, and hip flexors (5 min)

Day 2: Conditioning and Core Stability

Warm-Up:

• Dynamic mobility: World’s Greatest Stretch, cat-cow, T-spine rotations (5 min)

Main Workout (Anaerobic focus, ski-specific):

1. Shuttle Sprints: 6x30 meters @ 90% effort, 90 seconds rest between sets

2. Lateral Cone Hops: 4x20 seconds, 40 seconds rest

3. Hill Sprints: 5x15 seconds, 2-minute walk recovery

Core Stability:

4. Medicine Ball Rotational Throws: 3x10/side

5. Hanging Leg Raises: 3x12

6. Pallof Press: 3x15/side

Cooldown:

• Foam rolling and static stretching: Focus on calves, quads, and back

Day 3: Strength and Power (Upper Body and Core Focus)

Warm-Up:

• Shoulder activation: Band pull-aparts, scapular push-ups (3x15)

Main Strength Work:

1. Pull-Ups or Assisted Pull-Ups: 4x6-8

2. Barbell Bench Press: 4x6 @ 70-75% 1RM

3. Dumbbell Rows: 3x10/arm

Power Work:

4. Medicine Ball Slams: 3x10 (explosive effort)

5. Plyometric Push-Ups: 3x8

Accessory Work:

6. Face Pulls: 3x15

7. Plank with Lateral Leg Lifts: 3x12/side

Cooldown:

• Shoulder and chest stretches

Day 4: Rest/Active Recovery

• Light activity like swimming, cycling, or yoga

• Mobility work (hip openers, thoracic spine twists)

Day 5: Strength and Power (Full Body)

Warm-Up:

• Dynamic stretches: Walking lunges, inchworms, arm circles

Main Strength Work:

1. Deadlifts: 4x5 @ 70-75% 1RM

2. Front Squats: 4x6

3. Overhead Press: 3x8

Power Work:

4. Lateral Bounds (Speed Skater Jumps): 3x15/side

5. Broad Jumps: 3x8

Accessory Work:

6. Dumbbell Side Plank Rows: 3x12/arm

7. Standing Single-Leg Balance with Medicine Ball Rotations: 3x10/leg

Cooldown:

• Full-body foam rolling

Day 6: Ski-Specific Conditioning

Warm-Up:

• Mobility drills: Deep squats, T-spine rotations, hip circles

Main Workout (Mimicking skiing efforts):

1. Bike or Row Intervals: 6x45 seconds @ max effort, 2 minutes rest

2. Lateral Box Step-Downs: 3x12/leg

3. Farmer’s Carry: 3x40 meters, heavy dumbbells

Core Stability:

4. Dead Bugs: 3x15

5. Side Plank with Hip Dips: 3x12/side

Cooldown:

• Stretching and breathing exercises

Day 7: Rest/Active Recovery

• Low-intensity activities like walking or yoga

• Focused mobility work (hips, ankles, and back)

Progressions Over 4 Weeks

1. Strength: Gradually increase load by 2.5-5% per week or add 1-2 reps.

2. Power: Focus on improving explosiveness and technique; maintain low reps with max effort.

3. Conditioning: Reduce rest intervals or increase effort duration to build anaerobic capacity.

This program lays a strong foundation for pre-season training, emphasizing the physical demands of skiing while building the strength and conditioning required for competition.

Conclusion: Laying the Groundwork for Skiing Success

A well-designed ski training program is the foundation for transforming recreational skiers into competitive athletes. By focusing on building strength, power, mobility, and ski-specific conditioning, this four-week program provides the essential tools to prepare for the demands of the sport. Starting with general preparation in July allows athletes to gradually develop the physical qualities they’ll need to excel during pre-season training in November and beyond.

The key takeaway is that an effective program should be purposeful, progressive, and tailored to the skier’s needs. It’s not just about working hard—it’s about working smart. By incorporating exercises that mimic skiing’s unique demands, prioritizing injury prevention, and focusing on measurable progress, skiers can set themselves up for success both on and off the slopes.

Whether you’re aiming for your first competition or simply want to take your skiing to the next level, this approach ensures you’re physically and mentally prepared for the challenges ahead. The slopes demand precision, power, and resilience—qualities that begin with the right preparation. Start building your foundation today and take the first step toward becoming a competitive skier.

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