When those first layers of snow start to build up on the mountains and resorts begin to open, you know that ski season has finally arrived. But, even though you may have been keeping up with your regular workouts at AFAC gym, you might wonder, are you physically ready to spend hours on the slopes, day after day?

For many members of our Thornton gym, the answer is probably no, not quite. That’s why it’s important to train specifically for ski season about 6-8 weeks before hitting the hills.

No one wants to leave a ski vacation early because their legs couldn’t last, or worse yet, because they were injured. Ski injuries often occur because a muscle, joint, ligament, or tendon is asked to go beyond what it’s trained to do, leading to sprains, tears, and breaks. And, while you can’t prevent all ski injuries, you can help your body to be strong and adaptable to the unique movements of skiing before laying down fresh tracks.

In this blog, we’ll discuss a few moves that you can do at our gym near you to prepare for ski season. We hope your ski season is filled with fun and fresh powder!

What to Focus on When Training for Ski Season at AFAC Gym

The first day of ski season is filled with excitement as you dust off your equipment and envision 8 hours of smooth runs. Unfortunately, the day after, you could be snowed under by sore muscles you forgot you even had. That’s because those muscles aren’t taxed as much during the rest of the year – even if you go to the gym all the time – leaving them screaming in pain after a day of heavy use. To get your body ready before you slip on your ski boots, focus on these areas:

• Cardio — Your pre-ski season exercise plan should include plenty of cardiovascular (aerobic) exercise to get your heart and lungs pumping. At AFAC gym, this could include training on our rowing machines, stair climber, treadmills, ellipticals, spin bikes, or one of the many other state-of-the-art cardio machines we have for our members.
• Strength training — Now is a good time to do some strength training at the gym to build the muscles that you’ll use the most when skiing like your glutes, quads, hips, and hamstrings. Remember that you’ll be maneuvering yourself down the mountain while shifting your weight and recovering from off-balance situations. Stronger muscles will help you in all these situations, leading to fewer falls and injuries.
• Balance training — Work on your balance at the gym because you’ll need it as you navigate your way down the hills. Pay particular attention to the balancing muscles around your hips, core, and knees.
• Endurance — In addition to cardiovascular fitness, you’ll also need to build endurance to condition your body to ski run after run without quitting hours before the day is done.
• Flexibility — Make sure to move your arms, legs, and body through a variety of ranges, especially during your strength training regimen. Also spend 5-10 minutes moving each joint through its full range of motion. This will prepare you for the many sudden, unpredictable shifts and turns that you’ll encounter while skiing.

Specific Ski Training Exercises to Try at AFAC Gym

Now that we better understand what types of fitness we’ll need to finesse our way down those peaks, let’s review some specific exercises you can do to train for ski season.

Walking Lunge With Rotation

This exercise strengthens your glutes, abdominals, quads, and hamstrings. It also improves your core rotation.

1. First, stand up with your feet slightly apart. Hold out your hands in front of your body. You can hold a dumbbell in your hands for added resistance.
2. Step one foot forward into a lunge position. Drop your back knee to a 90-degree angle to the ground. Your forward knee should also be at a 90-degree angle.
3. As you step forward, rotate your body to the side, the same direction as the knee in front of you. Keep your arms extended at chest height.
4. Rotate your body back to a forward-facing position, keeping your arms extended in front of you.
5. Drive up with your forward leg and return your feet to the starting position.
6. Take the next lunge step with the other leg and repeat the exercise 10 times for each side, for a total of 20 reps.

Decline Sit-Ups

You’ll need to build your core muscles for all the leaning you’ll do while steering your skis, and one of the best core exercises you can do is sit-ups, especially sit-ups on a decline bench. While you’re at it, any ab workout will help your ski season go more smoothly.

Planks

Planks give you a solid back and core exercise to accompany the ab muscles you’ll be building with your decline sit-ups. To perform a plank, get in the same position as if you’re about to do pushups, but then rest your forearms flat on the ground and clasp your hands in front of your face. Hold your body in this straight and flat plank position for as long as you can, increasing the amount of time you can plank each day.

Squats

Squats might make your thighs burn now, but this exercise will help you tremendously when you’re carving turns in the pristine snow. Stand with your feet shoulder width apart, hold a barbell across your shoulders, bend at the knees, and push your hips behind you as if you’re about to sit down. Lower your body until your thighs are almost parallel with the floor. Make sure to keep your feet flat on the ground and your eyes focused on the wall in front of you. Then, keeping your chest lifted and your feet flat on the ground, push yourself back up into a standing position. Repeat as many times as you can.

Burpees

Burpees might be the exercise we all hate, but you’ll love doing them when you understand how well they prepare you for the mountains. Start in a standing position, and then bend your knees to crouch to the ground, putting your hands on the floor. Kick your legs back and do a pushup. Then, bring your legs back beneath you and jump straight in the air with your arms extended straight above your head. Land and repeat for as many reps as desired.

Skater Hops

Skater hops, also known as “speed skaters,” build lateral hip strength, balance, and endurance — all qualities that you’ll need when you’re skiing.

1. Start on the left side of your space.
2. Squat slightly and then lift your right foot to jump to the right as far as you can.
3. Land on your right foot and bend your right knee into a slight squat but try not to let your left foot touch down.
4. Instead, bend your left knee and bring your left foot behind your right leg, preparing it to jump to the other side of your space.
5. Jump back across your space and land on your left foot.
6. Repeat to jump as far and as fast as you can, back and forth, while keeping your balance.
7. Continue hopping back and forth for 20 seconds.

Jumping Lunges

Jump lunges prepare you to keep good form when you rebound after landing from a ski jump. Even if you accidentally jump while skiing, it’s good to have your body ready to prevent injury.

1. Start by standing with your feet shoulder-width apart.
2. Jump your left leg forward and your right leg back.
3. Land in a lunge position.
4. Jump up and switch legs while you’re in the air so that you land in a lunge with your right foot forward and left foot back.
5. Continue jumping back and forth as fluidly as possible for 20 seconds.

Tear Up the Mountain With Confidence by Preparing for Ski Season at AFAC Gym

The team at AFAC gym is here to support you as you prepare for ski season or at any other point during your fitness journey. This is one of the many reasons why we’re the best gym in Thornton, Colorado.

If you’d like to learn more about AFAC gym or become a member, we invite you to visit us or give us a call. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

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