Strength and conditioning coach Dan Boulle has put together a short fitness programme to help you get the best from your next snow adventure.
While skiing can be a leisurely pursuit it is primarily a highly anaerobic sport. Short hill sprints or high intensity bursts on the treadmill, bike or cross trainer are going to be the most effective way to condition yourself when time is of a premium. You’re also going to need some strength endurance which means doing some weights.
As it is not always possible to get to the gym I’ve put together a simple but effective four-week home programme you can do three times per week.
1. Glute bridges x 10
2. Front plank x 30 seconds
3. Side plank x 30 seconds each side
4. Body weight squat into jump x 8 – lower yourself slowly in a squat movement then jump back up as hard as you can
5. Lunge x 6 each leg
6. Side lunge x 8 each leg
Week 1 – complete one round of the programme 3 x per week and 2 x 15 minute steady jogs per week
Week 2 – complete two rounds of the programme 3 x per week and 2 x 20 minute steady jogs per week
Week 3 – complete two rounds of the programme 3 x per week and 4 x 20 second sprints twice per week (either on outside, on a treadmill, cross trainer or bike, allow 2-3 minutes recovery between each sprint)
Week 4 – complete 3 rounds of the programme 3 x per week and 5 x 20 second sprints once per week (either outside, on a treadmill, cross trainer or bike, allow 2-3 minutes recovery between each sprint)
Dan Boulle is the director of Performance Pro in Central London www.performance-pro.co.uk