SKI SPECIFIC TRAINING FOR ALL LEVELS
No matter your skill level on the hill, or in the weight room, there is a program for you. Let our selection tool help you elect the best program for your individual needs.
All Gym aims to establish baseline strength and movement patterns for the skier with full gym access. The skier will use all functional gym equipment from TRX bands to kettlebells. Expect progressions every 2 weeks in movement complexity, exercise duration, rep/loading scheme, and equipment selection. Completion of this program aligns the skier with three more training blocks, each starting where the previous ends.
All Gym Level I aims to establish baseline strength and movement proficiency with fully available equipment. The skier will use all functional gym equipment from TRX bands to kettlebells. Expect progressions every 2 weeks in movement complexity, exercise duration, rep/loading scheme, and equipment selection.
Balance and Stability Level I focuses on minimal loading through unstable positions and planes of motion. The skier will have the opportunity to focus on improving balance and stability in their core while ensuring the progress transitions to snow. Look for progressions in time, complexity, rest, and movment over this 6 week training block.
Body Weight Only Level 1 was created for the skier who doesn't have any available equipment. All exercises will progress every 2 weeks in movement complexity, reps, and duration of exercise. This program works well to supplement in the event of travel. Pick a day when you're at the hotel and maintain your strength before you get back to your gym!
Dumbbell Only Level 1 will help the skier establish baseline strength and conditioning in the absence of other equipment. This program focuses on the primary movements present in sport and activity: hip dominant, knee dominant, vertical/horizontal pushing, vertical/horizontal pulling, and core anti-flexion, anti-gravity, and anti-extension. In other words, you will build a fully functional frame capable of moving in multiple planes of motion with confidence. This program progresses every two weeks in movement complexity, reps, and exercise duration.
Kettlebell Only Level I establishes baseline functionality of most kettlebell movement patterns. This program is for the skier looking to incorporate kettlebells into their strength and conditioning program in the absence of other equipment. Look to move in all planes of motion while establishing a strength foundation you can build off in future programs.
Light Equipment Level I is designed for individuals with limited gym access, and or home equipment. This program will rely on movement complexity for progressions in the absence of weights. The skier can expect to see progressions every 2 weeks for the full 6 week cycle.
Mobility Level I helps each skier improve their range of motion through the use of mobility tools, static stretching, and foam rolling. Each modality aims to bring about improvements in total joint range of motion and flexibility.
Power Development Level I focuses on fine establishing power, otherwise known as the bodies' ability to move resistance quickly. You need familiarity with your squat, deadlift, and power clean movements in order to effectively complete this program. Look for progressions across the board each week. Familiarly with Olympic lifts and strength exercises is a mandatory prerequisite for this program. The Power Development program series each run 4 weeks so look to advance through the series as you finish.
Ski Companion Level I was developed with the active mountain resident in mind. Look to improve hip mechanics and posterior strength to help support the quad dominant nature of skiing. This program builds a strong foundation of core endurance and lower extremity strength to keep you healthy and balanced on the trail. This program is a 2x/week frequency allowing time for the skier to recover from long days on the mountain, yet still excel in the gym. There's purposefully an absence of quad dominant movements (squats, step ups, lunges etc) because it's expected that you're skiing frequently if this program is being selected. Ski Companion Level I progresses every other week and lasts 6 weeks.
This program focuses on Hip Dominant movements to help build lower body strength and power. The program begins with lighter weights and higher volume before tapering down towards heavier weights in the latter weeks. Skier Legs Level I balances knee dominant exercises into the program to keep synergy between muscle groups. Expect to feel solid on your skis capable of overcoming any terrain. This program progresses in week 3 and 5 in either exercise selection, rep scheme, rest time, or a combination of the above.
All Gym Level II builds off All Gym Level I further solidifying your strength base and general physical preparedness. The skier will use all functional gym equipment from TRX bands to kettlebells. Expect progressions every 2 weeks in movement complexity, exercise duration, rep/loading scheme, and equipment selection. This program includes core specific work and conditioning at the end of each training session. This is optional however, The Ski System recommends completion if you plan on completing All Gym Level III
Balance and Stability Level II picks up where Level I ended. This program is meant for skiers with a baseline sense of balance and stability. Most movements are aimed at progressing already descent balance as well as challenging new planes of motion not seen in Level I. Expect program progressions every 2 weeks through the full 6 week block.
This program utilizes high level loading and exercises to help push the athlete closer to their peak performance. Expect all major barbell movements including some Olympic lifting. Each day will feature a strength focused barbell exercise followed by a small bout of conditioning work pulled from aspects of CrossFit. This program is best suited for experienced lifters only as well as athletes that have completed any Level III Program. Programming progresses every other week and lasts 4 weeks long. This program should have a one week De-Load following the final week to allow the body to recover physically and metabolically.
Body Weight Only Level II was created for the skier who doesn't have any available equipment. This program picks up where Level I left off. Look for continued progressions in reps, sets, rest, and movement complexity. If you cannot access a gym but want to prep your joints and muscles for the season, this is the program for you.