Ski season is fast approaching, and our 12-week ski training program will ensure you’re ready to hit the slopes. This exercise program for skiing is tailored for all levels, boosting your strength, agility, and endurance with the best ski training exercises to improve performance and reduce injury risk.

Why Focused Ski Training Matters

Skiing demands a blend of power, balance, and stamina. Pre-season training is essential for staying injury-free and confidently tackling tough terrain. Our 12-week program targets the core, lower body, and upper body, ensuring you’re fully prepared for the season.

Program Overview

In 12 weeks, you’ll build strength, flexibility, and stamina through targeted workouts. The plan incorporates essential ski-specific moves like squats, lunges, and deadlifts, focusing on core stability and leg power.

Key Workouts

• Core Strength: Enhance balance and stability with planks, woodchoppers, and bicycle crunches.
• Lower Body Power: Build leg strength with squats, lunges, and deadlifts.
• Upper Body Control: Improve posture and control with exercises like shoulder presses and rows.

Each workout takes just 30-45 minutes, and you’ll train three days a week. The sessions alternate between core, lower body, and upper body, ensuring balanced muscle development.

12-Week Breakdown

• Weeks 1-4: Focus on building foundational strength, with bodyweight and basic resistance exercises.
• Weeks 5-8: Increase intensity with added resistance and more challenging variations.
• Weeks 9-12: Maximize endurance and power, preparing your body for skiing’s demands with advanced exercises.

Getting Started

Commit to this 12-week ski training program now to ensure you’re in peak condition when the snow falls. Visit Aspire for Adventure or contact us for personalized ski training and make this your best ski season yet!

Weeks 1-4: Foundation Phase

Day 1: Core & Lower Body

• Dumbbell Squats – 3 sets of 12 reps
• Walking Lunges – 3 sets of 10 reps per leg
• Cable Woodchoppers – 3 sets of 12 reps per side
• Plank – 3 sets of 30-45 seconds

Day 2: Upper Body & Core

• Dumbbell Bench Press – 3 sets of 12 reps
• Dumbbell Rows – 3 sets of 12 reps per arm
• Bicycle Crunches – 3 sets of 20 reps per side

Day 3: Lower Body & Core

• Goblet Squats – 3 sets of 12 reps
• Deadlifts – 3 sets of 12 reps
• Hanging Leg Raises – 3 sets of 12 reps

Weeks 5-8: Strength Phase

Day 1: Core & Lower Body

• Smith Machine Squats – 3 sets of 12 reps
• Bulgarian Split Squats – 3 sets of 10 reps per leg
• Russian Twists – 3 sets of 20 reps per side
• Seated Calf Raises – 3 sets of 15 reps

Day 2: Upper Body & Core

• Dumbbell Incline Bench Press – 3 sets of 12 reps
• Dumbbell Shoulder Press – 3 sets of 12 reps
• Cable Crunches – 3 sets of 15 reps

Day 3: Lower Body & Core

• Leg Press (Machine) – 3 sets of 12 reps
• Dumbbell Deadlifts – 3 sets of 12 reps
• Plank with Leg Lifts – 3 sets of 45 seconds

Weeks 9-12: Power & Endurance Phase

Day 1: Core & Lower Body

• Front Squats (Smith Machine) – 3 sets of 15 reps
• Curtsy Lunges – 3 sets of 12 reps per leg
• Side Plank – 3 sets of 30 seconds per side

Day 2: Upper Body & Core

• Dumbbell Single-Arm Rows – 3 sets of 12 reps per arm
• Dumbbell Shoulder Press – 3 sets of 12 reps
• Flutter Kicks – 3 sets of 30 seconds

Day 3: Lower Body & Core

• Goblet Squats – 3 sets of 15 reps
• Romanian Deadlifts – 3 sets of 12 reps
• Hanging Leg Raises – 3 sets of 15 reps

If you’re looking for personalized training to get ready for the ski season, be sure to visit our website at www.aspireforadventure.com, or contact us directly at aspireforadventure79@gmail.com. Let’s prepare together to make this ski season your best one yet!