Have you begun training for your ski holiday this winter?
In our previous post, we showed you just how important it is to get yourself fit before you hit the slopes, not only for your performance but also for your safety. So how do you go from theory to practice, without getting lost in the maze of information and misinformation on the net?
We spoke to some of the region’s sports coaches, found on the specialist website ProTrainer.
Before starting any training programme it’s important to consult a health professional, especially if you have any pre-existing health problems.
Your winter holiday in the Alps
Jump to…
- The beginner’s programme
- The intermediate’s programme
- The advanced programme
- Where’s the best place for intensive skiing?
Shape up for skiing: Beginner’s programme
This is a complete fitness programme lasting around three months, designed for beginners and people who are not very sporty. The aim of the programme is to gradually increase intensity in order to improve overall fitness.
Phase 1 – Weeks 1 to 4: Laying the foundations
Day 1: Light cardio training
- Brisk walking or exercise bike: 20-30 minutes;
- Light stretching: Stretch the main muscle groups (legs, arms, back) for 5-10 minutes after exercise.
Day 2: Strengthening muscles
- Squats: 3 sets of 10 repetitions;
- Wall or incline push-ups: 3 sets of 8 repetitions;
- Plank: Hold for 20 seconds, repeat 3 times with a 30-second pause between reps.
Day 3: Active rest
- Do a light activity such as yoga, swimming or walking to maintain some activity without overloading your muscles.
Day 4: Light cardio training
- Brisk walking or exercise bike: 20-30 minutes;
- Light stretching: Stretch the main muscle groups (legs, arms, back) for 5-10 minutes after exercise.
Day 5: Strength training
- Forward lunges: 3 sets of 10 repetitions for each leg;
- Shoulder band pull-ups: 3 sets of 10 repetitions;
- Crunches: 3 sets of 12 repetitions.
Day 6 and 7: Complete rest
- Spend the last two days resting.
Phase 2 – Weeks 5 to 8: Strengthening and endurance
Day 1: Moderate cardio training
- Brisk walking, light running or exercise bike: 30-40 minutes;
- Stretching: Stretch the main muscle groups (legs, arms, back) for 10 minutes after exercise.
Day 2: Muscle strengthening
- Squats with light weights or dumbbells: 3 sets of 10 repetitions;
- Knee push-ups: 3 sets of 10 repetitions;
- Plank with outstretched arms: Hold for 30 seconds, repeat 3 times with a 30-second break between reps.
Day 3: Moderate cardio training
- Brisk walking, light running or exercise bike: 30-40 minutes;
- Stretching: Stretch the main muscle groups (legs, arms, back) for 10 minutes after exercise.
Day 4: Muscle strengthening
- Side lunges with light weights or dumbbells: 3 sets of 10 repetitions for each leg;
- Elastic band pull-ups for the arms: 3 sets of 10 repetitions;
- Reverse crunches: 3 sets of 12 repetitions.
Day 5: Moderate cardio training
- Brisk walking, light running or exercise bike: 30-40 minutes
- Stretching: Stretch the main muscle groups (legs, arms, back) for 10 minutes after exercise.
Day 6: Active rest
- Do a gentle activity such as yoga or swimming to maintain some activity without overloading your muscles.
Day 7: Complete rest
- Spend day 7 resting.
Phase 3 – Weeks 9 to 12: Reinforcement and increasing intensity
Day 1: Intensive cardio training
- Running, cycling or swimming: 40-50 minutes at moderate intensity;
- Stretching: Stretch the main muscle groups (legs, arms, back) for 10-15 minutes after exercise.
Day 2: Muscle strengthening
- Squats with moderate weights: 3 sets of 12 repetitions;
- Full push-ups: 3 sets of 8 repetitions;
- Side plank: Hold for 30 seconds on each side, repeat 3 times with a 30-second pause between reps.
Day 3: Intensive cardio training
- Running, cycling or swimming: 40-50 minutes at moderate intensity;
- Stretching: Stretch the main muscle groups (legs, arms, back) for 10-15 minutes after exercise.
Day 4: Muscle strengthening
- Deadlift with moderate weights: 3 sets of 10 repetitions;
- Chair triceps dips: 3 sets of 8 repetitions;
- Crunches with rotation: 3 sets of 12 repetitions.
Day 5: Intensive cardio training
- Running, cycling or swimming: 40-50 minutes at moderate intensity;
- Stretching: Stretch the main muscle groups (legs, arms, back) for 10-15 minutes after exercise.
Day 6: Active rest
- Do a low-impact activity such as yoga or walking to maintain some activity without overloading your muscles.
Day 7: Complete rest
- Fully rest on day 7.
Shape up for skiing: Intermediate programme
This programme aims to improve strength, endurance and agility.
Phase 1 – Weeks 1 to 4: Strengthening and endurance
Day 1: Cardio and strength training
- Running or cycling: 30 minutes at moderate intensity;
- Push-ups: 3 sets of 12 repetitions;
- Squats: 3 sets of 12 repetitions;
- Plank: Hold for 45 seconds, repeat 3 times with a 30-second break between reps.
Day 2: Circuit training
- Burpees: 3 sets of 10 repetitions;
- Dumbbell lunges: 3 sets of 10 repetitions on each leg;
- Pull-ups (if possible): 3 sets of 8 repetitions;
- Mountain climbers: 3 sets of 20 repetitions (each leg counts as one repetition).
Day 3: Complete rest
- Spend day 3 resting.
Day 4: Cardio and strength training
- Running or cycling: 30 minutes at moderate intensity;
- Dumbbell or barbell bench press: 3 sets of 10 repetitions;
- Deadlift: 3 sets of 10 repetitions;
- Crunches with rotation: 3 sets of 15 repetitions.
Day 5: Circuit training
- Jump squats: 3 sets of 10 repetitions;
- Dumbbell row: 3 sets of 10 repetitions on each arm;
- Diamond push-ups: 3 sets of 10 repetitions;
- Side plank with rotation: 3 sets of 12 repetitions on each side.
Day 6: Active rest
- Yoga, swimming or light walking to aid recovery.
Day 7: Complete rest
- Rest on the final day.
Phase 2 – Weeks 5 to 8: Strength and power
Day 1: Cardio and strength training
- Running or cycling: 40 minutes at moderate to high intensity;
- Dumbbell bench press: 4 sets of 8 repetitions;
- Weighted squats: 4 sets of 8 repetitions;
- Plank with outstretched arms on Swiss ball: hold for 1 minute, repeat 3 times with a 30-second pause between reps.
Day 2: Circuit training
- Box jumps: 3 sets of 10 repetitions;
- Supinated pull-ups: 3 sets of 8 repetitions;
- Plyometric push-ups: 3 sets of 8 repetitions;
- Russian twists with weights: 3 sets of 15 repetitions on each side.
Day 3: Complete rest
- Spend day 3 resting fully.
Day 4: Cardio and strength training
- Running or cycling: 40 minutes at moderate to high intensity;
- Straight leg deadlift: 4 sets of 8 repetitions;
- Dips between benches: 4 sets of 8 repetitions;
- Weighted crunches: 3 sets of 15 repetitions.
Day 5: Dynamic circuit training
- Jump lunges: 3 sets of 10 repetitions for each leg;
- Horizontal row with dumbbells: 3 sets of 10 repetitions for each arm;
- Push-ups with rotation: 3 sets of 10 repetitions (alternate the arm raised for each repetition);
- Superman holds: 3 sets of 12 seconds (contract your back muscles during the hold).
Day 6: Active rest
- Yoga, swimming or light walking to aid recovery.
Day 7: Complete rest
- Rest on the final day.
Phase 3 – Weeks 9 to 12: Strength and agility
Day 1: Cardio and strength training
- Running or cycling: 45 minutes at moderate to high intensity;
- Dumbbell bench press: 4 sets of 6 repetitions;
- Jump squats: 3 sets of 10 repetitions;
- Dynamic plank: 3 sets of 30 seconds (alternate lifting arm and leg).
Day 2: Agility circuit training
- Jump rope: 3 sets of 1 minute each;
- Burpees with high jump: 3 sets of 8 repetitions;
- Side plank with leg raise: 3 sets of 12 repetitions on each side;
- Cone slalom: 3 sets of 10 round trips.
Day 3: Complete rest
- Take the time to rest on day 3.
Day 4: Cardio and strength training
- Running or cycling: 45 minutes at moderate to high intensity;
- Pronated pull-ups: 4 sets of 6 repetitions;
- Sumo deadlift: 4 sets of 6 repetitions;
- Inverted crunches with leg raises: 3 sets of 12 repetitions.
Day 5: Agility circuit training
- Side jumps over an obstacle: 3 sets of 10 repetitions on each side;
- Box jumps with 180-degree rotation: 3 sets of 6 repetitions;
- Explosive push-ups with hand claps: 3 sets of 8 repetitions;
- Cone slalom with change of direction: 3 sets of 10 round trips.
Day 6: Active rest
- Yoga, swimming or light walking to aid recovery.
Day 7: Complete rest
- Rest on the final day.
A programme for more accomplished athletes
This programme aims to strengthen the specific muscles used in skiing, improve endurance and develop the skills needed to be fit enough to ski the most challenging slopes.
Phase 1 – Weeks 1 to 4: Muscle strengthening for skiing
Day 1: Strength and power
- Weighted squats: 5 sets of 5 repetitions (heavy load);
- Deadlift: 5 sets of 5 repetitions (heavy load);
- Bulgarian lunges (split squat) with dumbbells: 3 sets of 8 repetitions per leg;
- Box jumps: 3 sets of 5 repetitions (high).
Day 2: Cardio and explosive training
- Running or cycling: 45 minutes at moderate intensity;
- Side jumps over an obstacle: 4 sets of 6 repetitions on each side;
- Clap push-ups: 4 sets of 6 repetitions;
- Explosive mountain climbers: 3 sets of 10 repetitions on each leg.
Day 3: Complete rest
- Take the time to rest on day 3.
Day 4: Muscle endurance
- Weighted squats: 3 sets of 12 repetitions (moderate load);
- Deadlift: 3 sets of 12 repetitions (moderate load);
- Bulgarian lunges (split squats) with dumbbells: 3 sets of 10 repetitions per leg;
- Plank: Hold for 1 minute, repeat 3 times with a 30-second break between reps.
Day 5: Cardio and explosive training
- Running or cycling: 45 minutes at moderate intensity;
- Jump squats with weights: 4 sets of 6 repetitions;
- Pronation pull-ups: 4 sets of 8 repetitions;
- Plyometric push-ups: 3 sets of 8 repetitions.
Day 6: Active rest
- Indoor ski practice (ski simulator) or specific snow exercises.
Day 7: Complete rest
- Fully rest on day 7.
Phase 2 – Weeks 5 to 8: Power and agility
Day 1: Strength and explosivity
- Jump squats with weights: 5 sets of 5 repetitions;
- Straight leg deadlift: 5 sets of 5 repetitions (heavy load);
- Lunges with a jump: 3 sets of 8 repetitions per leg;
- Weighted supine pull-ups: 4 sets of 6 repetitions.
Day 2: Cardio training and agility
- Running or cycling: 45 minutes at moderate intensity;
- Cone slalom with change of direction: 4 sets of 8 round trips;
- Box jumps with 180-degree rotation: 4 sets of 4 repetitions;
- Alternating clap push-ups: 3 sets of 8 repetitions (alternate raising the arm for each repetition).
Day 3: Complete rest
- Rest fully on day 3.
Day 4: Endurance and muscle training
- Jump squats with weights: 3 sets of 12 repetitions;
- Straight leg deadlift: 3 sets of 12 repetitions (moderate load);
- Lunges with a jump: 3 sets of 10 repetitions per leg;
- Dynamic plank on Swiss ball: 3 sets of 30 seconds each.
Day 5: Cardio and agility training
- Running or cycling: 45 minutes at moderate intensity;
- Slalom cones with lateral jumps: 4 sets of 8 round trips;
- Box jumps with 360-degree rotation: 4 sets of 3 repetitions;
- Swiss ball plank push-ups: 3 sets of 8 repetitions.
Day 6: Active rest
- Skiing on or off-piste, depending on the weather conditions.
Day 7: Complete rest
Phase 3 – Weeks 9 to 12: Performance and ski preparation
Day 1: Strength and power
- Weighted jump squats: 5 sets of 5 repetitions (heavy load);
- Sumo deadlift: 5 sets of 5 repetitions (heavy load);
- Jumping lunges: 3 sets of 8 repetitions per leg;
- Wide grip pull-ups: 4 sets of 6 repetitions;
Day 2: Cardio and performance training
- Running or cycling: 45 minutes at moderate intensity;
- Cone slalom uphill: 4 sets of 6 round trips;
- Deep jumps: 4 sets of 4 repetitions;
- Plyometric push-ups with clap: 3 sets of 6 repetitions.
Day 3: Complete rest
- Fully rest on day 3.
Day 4: Muscle endurance
- Weighted jumping squats: 3 sets of 12 repetitions;
- Sumo deadlift: 3 sets of 12 repetitions (moderate load);
- Jumping lunges: 3 sets of 10 repetitions per leg;
- Plank with arm and leg raises: 3 sets of 12 repetitions.
Day 5: Cardio and performance training
- Running or cycling: 45 minutes at moderate intensity;
- Fast downhill cone slalom: 4 sets of 6 round trips;
- Deep jumps with 180-degree rotation: 4 sets of 3 repetitions;
- Plank push-ups with clap: 3 sets of 6 repetitions.
Day 6: Active rest
- Skiing in real conditions to put into practice the skills developed.
Day 7: Complete rest
- Take time to fully rest on day 7.
Where’s the best place for intensive skiing?
Training before skiing is great, but reaping the rewards is even better! Here are our recommendations for the three best resorts for the most intense days of skiing in the Alps.
Chamonix-Mont-Blanc
Chamonix is a must for skiers who are eager for a challenge. With its technical pistes and legendary off-piste itineraries, this resort offers endless possibilities for experienced skiers. The unique alpine ambience and spectacular scenery of Mont Blanc make it the destination of choice for intense days of activity.
Espace Killy (Val d’Isère, Tignes)
Linking the resorts of Val d’Isère and Tignes, the Espace Killy offers a vast playground for busy days on the slopes. Intermediate and advanced skiers will find plenty to do on the many varied slopes and off-piste challenges.
Les Trois Vallées (Courchevel, Méribel, Val Thorens)
This ski area is the largest in the world, offering a multitude of slopes for all levels. For intense days out, Val Thorens stands out as Europe’s highest resort, guaranteeing excellent snow cover and an extended ski season.
These resorts all offer a wide variety of slopes, and quality snow, plus cater to active skiers looking for intense days on the slopes while discovering the Alpine panoramas.
We recommend taking regular breaks, staying hydrated and getting enough rest to make the most of an intensive ski holiday in the French Alps.
With these tailor-made programmes, training before skiing becomes a real pleasure.
Now all you have to do is review your eating habits and pamper your body by following our nutritional advice in the last article of our series.
To go further in preparing for your 2023/2024 ski season, you can also consult these articles:
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