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Welcome to our four-week winter sports training program! If you want to shape up to enjoy
downhill skiing, snowboarding, snowshoeing, cross country skiing, or other winter sports,
get-in-shape-for-winter program will get you there.
We’re assuming that you’ve been moderately active in recent months but would like better
fitness for the slopes. This is a general program for all winter sports, but you can
customize it.
If your sport is aerobic (snowshoeing or cross country skiing) spend a bit
more time on steady runs and bike rides. If you’ll be doing lift-serviced sports like
downhill skiing or snowboarding, add a few more intervals and more weight training.
WEEK ONE
Day 1: Weights and Stretch
Warm up with light jogging and calisthenics.
Do one set of each of the following exercises: pushups, pull-ups, crunches, back extensions,
bodyweight squats. Perform each upper body exercise until you can only do one more rep in
good form. However, limit the number of reps in the back extension and squats to avoid
soreness.
Stretch: A good time to stretch is in the evening in front of the TV. Choose stretches that
target the quads, hamstrings, low back and shoulders. For proper stretching technique,
consult a certified athletic trainer or physical therapist or a good book like Bob
Anderson’s Stretching.
Day 2: Bike and Stretch
Ride 45 minutes at rating of perceived exertion (RPE) six. We suggest that you ride
your bike at least once or twice a week. Cycling is a great aerobic exercise and because
it’s non-impact, it’s easy on your joints. That’s important because on other days you’ll
be putting more strain on your ankles and knees by running up and down hills and playing
games, like basketball, that require cutting and jumping.
Throughout this program we’ll use RPE to monitor how hard you’re working. On a scale of 1
to 10, one is no activity at all (you’re slouched on the couch) while 10 is flat-out, as
hard as you can go. Five is moderate activity like a fast walk. Six is experienced as
brisk effort. At seven, you begin to breathe steadily and rhythmically. At eight your
breathing intensifies and when you’re gasping and unable to carry on a conversation,
you’ve reached nine. With a little practice, you’ll be able to stay in a given RPE zone
as you work out. Stretch: same as yesterday.
Day 3: Running
Run 20 minutes on flat terrain at RPE six with three “pickups” of one to two
minutes each: Warm up with five minutes of brisk walking. Run steadily for 5 minutes, then
accelerate to a brisk but comfortable pace (about RPE 7) for a minute or two, then slow to
your original pace. Repeat three times. If your route is lined with telephone poles, you
can use them to gauge your workout. Stride out for two or three poles, then go easily for
another three or four poles.
Day 4: Weights and Stretch
Repeat the weight workout, and the stretches, from day one this week.
Day 5: PLAY!
Choose a game that you enjoy that requires running, jumping and cutting. Basketball or
soccer are perfect. Other choices: handball or racquetball, lacrosse, rugby, touch football,
tennis. The idea is to increase your endurance and also your legs’ ability to absorb the
moguls and bumps of a ski slope.
Day 6: Run and Stretch
Run 20 minutes on hilly terrain at RPE six with three “pickups” of one to two
minutes each, stretch. Repeat the workout you did on day three this week but choose a
course with three rolling hills that take one to two minutes to climb. Raise the intensity
level on the climb to RPE 7 and jog easily down the hill to recover. Stretch.
Day 7: Ride or Hike
60-minute ride or hike at RPE 6 to 8. For your long aerobic workout, choose either
cycling on a road bike, cycling off-road or a brisk hike on hilly trails.
WEEK TWO
Day 1: Weights and Stretch
Warm up with light jogging and calisthenics.
Do two sets of each of the following exercises: dips, upright rows with a light barbell,
crunches, back extensions and lunges. Notice that we’re changing exercises for a given
body part each week to get well-rounded development. To be sure you’re using correct
form, consult a trainer certified by the National Strength and Conditioning Association.
Stretch. Choose stretches different from the ones you used last week but that target
the same body parts. For proper stretching technique, and ideas on different stretches,
consult a certified athletic trainer or physical therapist or a good book like Bob
Anderson’s Stretching.
Day 2: Bike and Stretch
Ride for 45 minutes at RPE six to seven. Keep the pace steady but push a bit harder on
hills. Don’t go so hard that you’re gasping, however. The idea is to get in a
moderate aerobic workout. Stretch.
Day 3: Run
Run 25 minutes on flat terrain at RPE six with four pickups. While you do the pickups,
concentrate on good running form. Stand tall, look well ahead, swing the arms smoothly
and take moderate strides rather than short, choppy ones or long bounding steps.
Day 4: Weights and Stretch
Repeat the weight workout and the stretches from day one this week.
Day 5: PLAY!
Try a different game this week. If you played tennis last week, look for a pick-up
basketball game.
Day 6: Run and Stretch
Run 25 minutes on hilly terrain at RPE six to seven with four pickups. Stride out as you
go uphill but don’t go too hard. You should be breathing steadily but not gasping
when you reach the top of the hill. Stretch.
Day 7: Ride or hike
75-minute ride or hike at RPE six to eight. Seek out hilly terrain for this workout. A good
choice: a mountain-bike ride on a steady climb up a fire road or on rolling dirt road.
WEEK THREE
Day 1: Weights and Stretch
Warm up with light jogging and calisthenics.
Do three sets of each of the following exercises: dips, rows with light dumbbells, crunches,
back extensions and step-ups. Again, we’re using different exercises each week to
condition the muscles in different ways. To be sure you’re using correct form, consult
a trainer certified by the National Strength and Conditioning Association.
Stretch. Choose stretches different from the ones you used last week but that target the
same body parts. For proper stretching technique, and ideas on different stretches, consult
a certified athletic trainer or physical therapist or a good book like Bob Anderson’s
Stretching.
Day 2: Bike and Stretch
Ride 60 minutes at RPE six to eight. This week, pick a moderate hill midway through
your ride that takes two to three minutes to climb. Ride it at RPE eight. You should be
winded at the top of the climb. Roll along easily for several minutes to recover, then
settle into your steady aerobic pace at RPE six to seven. Stretch.
Day 3: Run and Stretch
Run 30 minutes on flat terrain at RPE seven. Include 5 pickups. You’re in week three
of your program and you’re probably feeling good. Don’t make the mistake of pushing too
hard on the pickups. Keep your pace steady and concentrate on good form. Your RPE during
the pickups should never exceed eight. Stretch.
Day 4: Weights and Stretch
Repeat the weight workout and the stretches from day one this week.
Day 5: PLAY!
Try another game this week if possible. Variety is good, both for your mind and also for
your muscles.
Day 6: Run
Run 30 minutes on hilly terrain at RPE six to seven with five pickups. On two of the hills,
run downhill at a faster pace than you’ve been accustomed to. Downhill running works
the quads and will help you avoid soreness when you hit the slopes.
Day 7: Bike, Hike or Trail Run
Do a 90-minute ride, hike or trail run at RPE six to eight. If you’re hiking today, wear
running shoes and try running uphill for about five minutes at a time. Walk five minutes
briskly between each running interval. Repeat about five times as the terrain dictates.
You’ll find that trail running is fun and teaches you eye-foot coordination that’s vital
to winter sports like downhill skiing in moguls. And the increased aerobic fitness will
carry over to snowshoeing or cross-country skiing.
WEEK FOUR
Day 1: Weights and Stretch
Warm up with light jogging and calisthenics.
Do three sets of each of the following exercises: pushups, bent rows with a light
barbell, crunches, back extensions and bodyweight squats. To be sure you’re using correct
form, consult a trainer certified by the National Strength and Conditioning Association.
You should be increasing the number of reps you do in each exercise.
Stretch. Choose stretches different from the ones you used last week but that target
the same body parts. For proper stretching technique, and ideas on different stretches,
consult a certified athletic trainer or physical therapist or a good book like Bob
Anderson’s Stretching.
Day 2: Bike and Stretch
Ride 60 minutes at RPE six to eight. Last week you jammed one hill hard during your ride.
This week do it twice with 15 minutes of moderate riding between each effort. Stretch.
Day 3: Run and Stretch
Run 30 minutes on flat terrain at RPE seven. Include six pickups. We’re suggesting
that you do 6 pickups during your run. That’s quite a few so don’t allow yourself to get
so tired that you perform the last one or two pickups with sloppy form. Stop if you have
trouble maintaining an erect posture and springy stride. Stretch.
Day 4: Weights and Stretch
Repeat the weight workout and the stretches from day one this week.
Day 5: PLAY!
If you haven’t tried a fast game of volleyball, now’s the chance. It requires jumping and
eye-hand coordination. It’s fun, too.
Day 6: Run
Run 30 minutes on hilly terrain at RPE six to seven with five pickups. Run downhill
at a fast pace on three of the hills this week. If you notice soreness, walk. Don’t get
injured just when the snow is starting to fall!
Day 7: Bike, Hike or Trail Run
90-minute ride, hike or trail run at RPE six to eight
Congratulations! You’ve completed a four-week fitness program that will allow you to have
more fun in the winter sport of your choice. You’ll be less likely to get injured and
you’ll have increased stamina to enjoy a full day on the slopes or trails. Have fun!
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