6 week ski-fitness plan

How to Get Ski Fit in 6 Weeks: Maximize Your Ski Trip with Sweet Snowsports

Heading to the mountains this ski season? Whether you’re a seasoned skier or hitting the slopes for the first time, being ski fit is essential to make the most of your time. Skiing demands a combination of strength, balance, endurance, and flexibility. At Sweet Snowsports, we want you to enjoy your ski holiday to the fullest, so we’ve put together a 6-week plan to help you get ski-ready. The best part? These exercises can be done at home or at the gym.

By preparing your body with this easy-to-follow routine, you’ll be more confident on the slopes, reduce the risk of injury, and have energy left for après-ski activities!

Before starting any exercise program, please consult with a healthcare professional to ensure these exercises are appropriate for your personal health and fitness level. Engaging in physical activity carries some risk of injury, and Sweet Snowsports is not responsible for any injuries or issues that may arise from following this routine. Always listen to your body, and stop any exercise that causes pain or discomfort.

The 6-Week Ski Fit Plan: Strength, Balance, and Endurance

Week 1-2: Build a Strong Foundation

Start with these basic exercises to strengthen the muscles you’ll rely on for skiing, focusing on the legs, core, and glutes.

1. Squats
   • How to do it: Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your knees behind your toes. Return to standing.
   • Reps: 3 sets of 8-10 reps.
   • Why it helps: Strengthens quads, hamstrings, and glutes—key muscles for skiing.
2. Lunges
   • How to do it: Step forward with one leg and lower until both knees are at 90-degree angles. Push back to the starting position and switch legs.
   • Reps: 3 sets of 8-10 reps per leg.
   • Why it helps: Improves balance and strengthens the quads, glutes, and calves.
3. Plank
   • How to do it: Hold a push-up position with your forearms on the ground and your body in a straight line from head to heels.
   • Time: Hold for 30 seconds, gradually increasing to 45 seconds.
   • Why it helps: Strengthens your core, which is crucial for maintaining balance and control while skiing.

Week 3-4: Focus on Endurance and Coordination

Now that your strength is building, it’s time to incorporate exercises that increase endurance and balance.

4. Wall Sits
   • How to do it: Press your back against a wall and slide down into a seated position, knees at 90 degrees. Hold this position.
   • Time: Start with 30 seconds, working up to 45 seconds.
   • Why it helps: Mimics the “ready position” for skiing, building endurance in your legs.
5. Step-Ups
   • How to do it: Step onto a sturdy bench or step, driving through your heel. Step down and switch legs.
   • Reps: 3 sets of 8-10 reps per leg.
   • Why it helps: Builds strength and coordination for the dynamic movements required on the slopes.
6. Mountain Climbers
   • How to do it: Start in a plank position. Bring one knee toward your chest, then quickly switch legs, mimicking a running motion.
   • Time: 30 seconds of work, followed by a 30 second rest, for 4 rounds.
   • Why it helps: Boosts endurance and improves your coordination and agility.

Week 5-6: Add Balance and Flexibility

In the final two weeks, focus on improving balance and flexibility, essential for controlling your movements and staying injury-free.

7. Single-Leg Deadlifts
   • How to do it: Stand on one leg, hinge forward at the hips, and lower your torso as you lift the opposite leg behind you. Return to standing.
   • Reps: 3 sets of 6-8 reps per leg.
   • Why it helps: Enhances balance and strengthens your hamstrings, glutes, and lower back.
8. Side Plank
   • How to do it: Lie on your side, propped up on your forearm, with your body in a straight line. Hold this position, then switch sides.
   • Time: Hold for 30 seconds per side.
   • Why it helps: Builds oblique strength, which is essential for making quick turns while skiing.
9. Hip Bridges
   • How to do it: Lie on your back with knees bent, feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top.
   • Reps: 3 sets of 8-10 reps.
   • Why it helps: Strengthens your glutes and lower back, giving you stability on uneven terrain.
10. Dynamic Stretches

• How to do it: Incorporate dynamic stretching into your routine (e.g., leg swings, torso twists).
• Why it helps: Increases flexibility and range of motion, making your skiing movements smoother and more controlled.

Sweet Snowsports: How We Help You Make the Most of Your Ski Trip

At Sweet Snowsports, we believe that getting ski fit before your trip is just the beginning. Once you’re on the slopes, our expert instructors help you maximize all that hard work by refining your technique, building your confidence, and ensuring you have the best experience possible. Here’s how we can help:

• Tailored Ski Lessons: Whether you’re new to skiing or want to take your skills to the next level, our personalized lessons are designed to meet your fitness and skill level. We’ll help you make the most of your time on the mountain.
• Private and Group Lessons: We offer private, one-on-one sessions to help you hone specific skills or group lessons for a fun and social learning experience..
• Safety and Comfort: Our instructors prioritize your safety, ensuring you’re prepared for the challenges of skiing, while also making the experience enjoyable and fun.

Start Your Ski Fitness Journey Today

With these simple exercises, you’ll be ready to hit the slopes with confidence and enjoy every moment of your ski holiday. Don’t forget to book your lessons with Sweet Snowsports, where we’ll ensure that your ski trip is not just about improving your skills, but about creating memories that last a lifetime. Let us take care of the details so you can focus on what matters—having fun on the slopes!

By following this 6-week ski fitness plan, you’ll be well-prepared to make the most of your Sweet Snowsports experience. See you on the slopes!