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.
Dumbbell Level II picks up right where Level I finishes. Continue to progress foundational dumbbell movements as you add more complexity and loading. You will train in multiple directions to even better prepare you for the unpredictable nature of snow conditions. Like Level I, this program progresses every two weeks.
Kettlebell Level II builds of the foundational movements of Kettlebell Level I. If you're comfortable with your kettlebell skill work or are looking to push the pace, this program is for you. Look to see progressions in complexity and loading through all 6 weeks.
This program picks up right where Week 6 of Kettlebell Level I leaves off. Get ready to master movements!
The Light Equipment series is designed for skiers who have limited equipment, mix matched weights, and limited increases in resistance. This program still has progressions in the form of rest, complexity, and reps/recovery but does not aim to increase weight as frequently as other programs.
This program takes mobility established in Mobility Level I and adds both duration and complexity of the exercise. Banded resistance and elevated surfaces will be introduced during this mobility program giving you progressions through your previous limits.
Olympic Lifting for Skiers Level II progresses basic loading schemes and fundamental Olympic Lifting exercises and accessory work to begin to develop power and efficiency. These programs are built around the squat and front squat as foundational building blocks so make sure to care for you legs as you progress through the weeks. You must have a barbell and an appropriate area to conduct all Olympic lifts for this program to be effective.
Power Development Level II picks up where Level I leaves off. You can continue the previous program directly into this one. 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.
This program picks up where Skier Legs Level I leaves off. The Skier Legs programs focus on Hip Dominant movements to help build lower body strength and power. The program begins with lighter loading and higher volume before tapering down towards heavier weights in the latter weeks. Skier Legs Level II 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 III picks up right where All Gym Level II ends. The skier will continue to 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 ramps up the intensity through tailored loading schemes and monitored rest and recovery so you're primed for your first days on snow. All Gym Level III ends each day with isolated core and conditioning work.
Balance and Stability Level III is similar to Level II but includes specific dynamic core movements to round out each session. This program is meant for skiers with a baseline sense of balance and stability looking to take it to the next level. 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.
Body Weight Only Level III was created for the skier who doesn't have any equipment but still wants progressive, functional training. This program picks up where Body Weight Level II leaves off. Look for advancements in reps, duration, movment complexity and difficulty. This program will improve single leg stability and power, two of the most important aspects of quality ski turns.
Dumbbell Level III picks up right where Level II finishes. This program will help to improve overall strength and conditioning in the absence of full gym equipment. Look to move in multiple directions just like on snow. This program uses three different intensities; light, heavy, and medium. By changing the intensity of each day across all exercises, your body will constantly grow due to a researched theory called "supercompensation". This maximizes your output as well as your recovery window so you can continually perform at your peak.
Kettlebell Level III builds off the progress in Kettlebell Level II and begins to incoprorate specialized Kettlebell movements. You will see the introduction of The Turkish Get Up, arguably the most valuable mulitjoint strength and stability exercise, and it's application to functional fitness.
This program also introduces explosive Kettlebell power exercises such as the Kettlebell Clean and Single Arm Clean.
Light Equipment Level III is nearly identical to Level II but differs in it's inclusion of plyometric training in place of core specific exercises to finish out each session. This program is ideal to run closer to the ski season as you will readily use the developments that come from plyometric training.
Olympic Lifting for Skiers Level III uses advanced loading schemes over the 6 week period with suggested max testing for several lifts at the end of the cycle. This program uses "Heavy Singles" and back-off reps based on your performance. This will help improve your overall strength and power in the lift. These programs are built around the squat and front squat as foundational building blocks so make sure to care for you legs as you progress through the weeks. You must have a barbell and an appropriate area to conduct all Olympic lifts for this program to be effective.
Power Development Level III focuses on fine tuning your strength. You will need to know your estimated or actual 1 Rep Max for the squat, deadlift, and power clean 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.