With the ski season approaching, now is the perfect time to prepare for the slopes. Our 6-Week Ski Training Program is designed to help you enhance your strength, agility, and endurance, ensuring you’re ready for the challenges of skiing. This comprehensive program targets core, lower body, and upper body fitness, integrating both free weights and machines to offer a balanced and effective workout.
Why Focused Ski Training Matters
Skiing demands a unique combination of strength, balance, and stamina. Proper training can significantly improve your performance and reduce the risk of injury. Our program addresses these needs by focusing on the key muscle groups used in skiing and providing a structured approach to fitness.
What to Expect from Our Ski Training Program
Our 6-Week Ski Training Program is structured to provide a well-rounded workout routine, incorporating core strengthening, lower body conditioning, and upper body exercises. Here’s a sneak peek at what you’ll be doing:
- Core Workouts: Develop a strong core to enhance balance and stability on the slopes.
- Lower Body Strength: Focus on exercises like squats, lunges, and deadlifts to build leg strength and endurance.
- Upper Body Conditioning: Strengthen your upper body with exercises such as dumbbell presses and rows to improve overall skiing posture and control.
- Machine Integration: Utilize gym machines like the leg press and lat pulldowns to target specific muscle groups effectively.
Program Structure
- Day 1: Core & Lower Body – Includes exercises like dumbbell squats, cable woodchoppers, and machine leg presses.
- Day 2: Upper Body & Core – Features dumbbell bench presses, machine chest presses, and cable crunches.
- Day 3: Lower Body & Core – Focuses on dumbbell deadlifts, hanging leg raises, and machine hamstring curls.
Each workout is designed to be completed in 30-45 minutes, making it easy to fit into your busy schedule while still delivering maximum results.
Getting Started
To prepare for the upcoming ski season and ensure you’re ready to tackle the slopes with confidence, start by committing to this program and making it a part of your routine. Consistency is key, so be sure to follow the workouts as outlined and gradually increase the weights and intensity as you progress.
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!
Week 1 Day 1: Core & Lower Body Machine Leg Press – 3 sets of 12 reps Dumbbell Squats – 3 sets of 12 reps Dumbbell 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 Seated Calf Raises (Machine) – 3 sets of 15 reps Day 2: Upper Body & Core Machine Chest Press – 3 sets of 12 reps Dumbbell Rows – 3 sets of 12 reps per side Dumbbell Shoulder Press – 3 sets of 12 reps Cable or Machine Crunches – 3 sets of 15 reps Bicycle Crunches – 3 sets of 15 reps per side Tricep Pushdowns (Cable Machine) – 3 sets of 12 reps Day 3: Lower Body & Core Machine Leg Extension – 3 sets of 12 reps Dumbbell Deadlifts – 3 sets of 12 reps Goblet Squats – 3 sets of 12 reps Hanging Leg Raises or Lying Leg Raises – 3 sets of 12 reps Mountain Climbers – 3 sets of 30 seconds Standing Calf Raises (Machine) – 3 sets of 15 reps |
Week 2 Day 1: Core & Lower Body Smith Machine Squats – 3 sets of 12 reps Dumbbell Curtsy Lunges – 3 sets of 10 reps per leg Leg Press (Machine) – 3 sets of 12 reps Cable Side Bends – 3 sets of 15 reps per side Front Plank – 3 sets of 45-60 seconds Seated Calf Raises (Machine) – 3 sets of 15 reps Day 2: Upper Body & Core Dumbbell Bench Press – 3 sets of 12 reps Machine Lat Pulldowns – 3 sets of 12 reps Dumbbell Lateral Raises – 3 sets of 15 reps Cable Crunches – 3 sets of 15 reps Dumbbell Russian Twists – 3 sets of 15 reps per side Dumbbell Tricep Extensions – 3 sets of 12 reps Day 3: Lower Body & Core Machine Hamstring Curls – 3 sets of 12 reps Dumbbell Step-Ups – 3 sets of 12 reps per leg Goblet Squats – 3 sets of 15 reps Hanging Knee Raises – 3 sets of 15 reps Burpees – 3 sets of 30 seconds Standing Calf Raises (Machine) – 3 sets of 15 reps |
Week 3 Day 1: Core & Lower Body Smith Machine Front Squats – 3 sets of 12 reps Dumbbell Deadlifts – 3 sets of 15 reps Leg Press (Machine) – 3 sets of 12 reps Dumbbell Side Bends – 3 sets of 20 reps per side Plank with Leg Lift – 3 sets of 30 seconds per leg Seated Calf Raises (Machine) – 3 sets of 15 reps Day 2: Upper Body & Core Machine Chest Press – 3 sets of 12 reps Dumbbell Bent-Over Rows – 3 sets of 12 reps Dumbbell Shoulder Press – 3 sets of 15 reps Cable or Machine Crunches – 3 sets of 15 reps Flutter Kicks – 3 sets of 30 seconds Dumbbell Overhead Tricep Extensions – 3 sets of 12 reps Day 3: Lower Body & Core Machine Leg Extension – 3 sets of 15 reps Dumbbell Bulgarian Split Squats – 3 sets of 12 reps per leg Dumbbell Goblet Squats – 3 sets of 15 reps Hanging Leg Raises – 3 sets of 15 reps Mountain Climbers – 3 sets of 45 seconds Standing Calf Raises (Machine) – 3 sets of 15 reps |
Week 4 Day 1: Core & Lower Body Smith Machine Squats – 3 sets of 15 reps Dumbbell Romanian Deadlifts – 3 sets of 12 reps Leg Press (Machine) – 3 sets of 15 reps Cable Woodchoppers – 3 sets of 15 reps per side Plank with Shoulder Taps – 3 sets of 30 seconds Seated Calf Raises (Machine) – 3 sets of 15 reps Day 2: Upper Body & Core Dumbbell Incline Bench Press – 3 sets of 12 reps Machine Lat Pulldowns – 3 sets of 12 reps Dumbbell Lateral Raises – 3 sets of 15 reps Dumbbell Russian Twists – 3 sets of 20 reps per side Toe Touches – 3 sets of 20 reps Tricep Pushdowns (Cable Machine) – 3 sets of 15 reps Day 3: Lower Body & Core Machine Hamstring Curls – 3 sets of 15 reps Dumbbell Step-Ups – 3 sets of 12 reps per leg Goblet Squats – 3 sets of 15 reps Hanging Leg Raises – 3 sets of 15 reps Burpees – 3 sets of 45 seconds Standing Calf Raises (Machine) – 3 sets of 15 reps |
Week 5 Day 1: Core & Lower Body Smith Machine Front Squats – 3 sets of 15 reps Dumbbell Curtsy Lunges – 3 sets of 12 reps per leg Leg Press (Machine) – 3 sets of 15 reps Cable Side Bends – 3 sets of 20 reps per side Front Plank – 3 sets of 60 seconds Seated Calf Raises (Machine) – 3 sets of 15 reps Day 2: Upper Body & Core Dumbbell Bench Press – 3 sets of 15 reps Dumbbell Single-Arm Rows – 3 sets of 15 reps per side Dumbbell Shoulder Press – 3 sets of 15 reps Cable Crunches – 3 sets of 15 reps Dumbbell Overhead Tricep Extensions – 3 sets of 15 reps Flutter Kicks – 3 sets of 45 seconds Day 3: Lower Body & Core Machine Leg Extension – 3 sets of 15 reps Dumbbell Deadlifts – 3 sets of 15 reps Goblet Squats – 3 sets of 15 reps Hanging Knee Raises – 3 sets of 15 reps Mountain Climbers – 3 sets of 45 seconds Standing Calf Raises (Machine) – 3 sets of 15 reps |
Week 6 Day 1: Core & Lower Body Smith Machine Squats – 3 sets of 15 reps Dumbbell Deadlifts – 3 sets of 15 reps Leg Press (Machine) – 3 sets of 15 reps Cable Woodchoppers – 3 sets of 20 reps per side Plank with Arm Lift – 3 sets of 30 seconds per side Seated Calf Raises (Machine) – 3 sets of 15 reps Day 2: Upper Body & Core Machine Chest Press – 3 sets of 15 reps Dumbbell Bent-Over Rows – 3 sets of 15 reps Dumbbell Shoulder Press – 3 sets of 15 reps Cable Crunches – 3 sets of 20 reps Dumbbell Russian Twists – 3 sets of 20 reps per side Tricep Pushdowns (Cable Machine) – 3 sets of 15 reps Day 3: Lower Body & Core Machine Hamstring Curls – 3 sets of 15 reps Dumbbell Step-Ups – 3 sets of 15 reps per leg Goblet Squats – 3 sets of 15 reps Hanging Leg Raises – 3 sets of 15 reps Burpees – 3 sets of 45 seconds Standing Calf Raises (Machine) – 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!
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