This one-month winter sports fitness programme is designed to prepare your body for extended time on the slopes. Whilst skiing & snowboarding it is the leg muscles that are the most heavily used, the focus in this programme will be on muscular strength and endurance.
It is vitally important that you warm up and cool down before and after each training session. The warm up should consist of 5-10 mins of jogging and dynamic stretching whereas the cool down should include 5 mins slow jogging followed by static stretching.
The following programme is to be used as a guide and must be performed in relation to your current fitness level. If you are finding it difficult to perform all of the distances and/or exercises listed then simply reduce the workload as appropriate. Alternatively if you are finding the program too easy then add distance to the aerobic sessions, increase the number of circuits and reduce the rest period between circuits.
One-month winter sports fitness programme,
to get you ski-fit/ride-fit!
Week 1
Monday – Jog 3km
Tuesday - Rest
Wednesday – Introduction leg circuit, 8-15 reps on each exercise with 1 min rest period between circuits. To include the following: (squat, lunge, squat thrust, step up, jump squat) complete the circuit twice.
Thursday – Rest
Friday – Bike 5km
Weekend – One rest day and one repeat of an activity of your choice! The jog, the circuit, or the bike.
Week 2
Monday – Jog 4km
Tuesday - Rest
Wednesday – Introduction Ab circuit, 8-15 reps on each exercise with 1 min rest period between circuits. To include the following: (sit-up, twist-sit, plank, crunches, leg raise) complete circuit two times.
Thursday – Rest
Friday – Bike 7km
Weekend – One rest day and one repeat of an activity of your choice! The jog, the circuit, or the bike.
Week 3
Monday – Jog 4km
Tuesday - Rest
Wednesday – Leg circuit again, 8-15 reps on each exercise with 1 min rest period between circuits. To include the following: (squat, lunge, squat thrust, step up, jump squat) complete the circuit twice. (Try to add on a few more reps than you did in week 1)
Thursday – Rest
Friday – Bike 7km
Weekend – One rest day and one repeat of an activity of your choice! The jog, the circuit, or the bike.
Week 4
Monday – Jog 5km
Tuesday - Rest
Wednesday – Ab circuit again, 8-15 reps on each exercise with 1 min rest period between circuits. To include the following: (sit-up, twist-sit, plank, crunches, leg raise) complete circuit two times. (Try to add on a few more reps than you did in week 1)
Thursday – Rest
Friday – Bike 9km
Weekend – One rest day and one repeat of an activity of your choice! The jog, the circuit, or the bike.
Leg exercise descriptions below,
click here for the ab exercises
Squat - The Squat is an important basic exercise and works your hamstrings, quadriceps, and gluteal muscles. Keep your back straight, hands out in front of you and slowly lower your weight by bending your knees to 90 degrees. Raise yourself and exhale. Feet should be approximately shoulder-width apart.
Jump Squat - The Squat with a jump is a variation of the static exercise and works your hamstrings, quadriceps, and gluteal muscles. Start with your arms across your chest, slowly lower your weight by bending your knees to 90 degrees. Initiate movement with an explosive vertical jump, land onto your toes and then heels.
Squat Thrust – Working the major leg muscles: hamstrings, quadriceps, and gluteal muscles. Begin the exercise in the press up position with both legs fully extended. Bring both knees up to the elbows and then return to start position. Repeat as quickly as you can in a controlled manner.
Step Up – A great dynamic exercise working mainly the quadriceps. Start out with hands on hips, feet shoulder width apart and pointing straight ahead. It is important to choose a step or bench that is at a comfortable height to perform the exercise. Step forward with one foot onto the step and pick up your hips on the opposite side of your step leg. Step back down with the same technique of holding the hips level. Take it slow and controlled at first but once used to the technique you can pick up the pace.
