Get in Shape to Ski — Not the Other Way Around

Why ski yourself into shape when you can arrive at the mountain already prepared? Cord Prettyman's pre-season conditioning plan for Montana skiers.

By Cord Prettyman, MPT

Here's a novel idea – why not get yourself in shape to ski this year, instead of skiing yourself into shape? Wouldn't it be refreshing to get out of bed after your first day on the slopes? Imagine your inaugural ski trip not marred by mangled muscles and jostled joints. Skiing requires aerobic conditioning, strength endurance, power, flexibility, balance, coordination, and agility. Training for your sport makes you a more proficient skier.

Weight training lays the foundation for getting down the mountain in one piece. Your strength conditioning should be a total-body program with special emphasis on the muscles below the knees for edging and pressuring. Lift weights 2 to 3 times a week for 30 to 60 minutes, allowing 48 hours recovery between sessions. Do 2 to 3 sets of 8 to 12 repetitions, progressing gradually in weight. If you're new to strength training, talk to one of the certified personal trainers at the MAC about designing a ski conditioning program specifically for you.

Aerobic conditioning is critical. Skiers with low cardio-respiratory fitness have limited capability on the slopes. Start your aerobic program by walking, jogging, biking, rowing, swimming, or joining an aerobics class. Begin with 20 to 30 minutes and work up to 45 to 60 minutes, 2 to 3 days per week on non-strength-training days.

A daily stretching routine is essential to reduce muscle soreness and soft tissue injuries. Target the back, shoulders, groin, quadriceps, hamstrings, and gluteal muscles – with special emphasis on the calves, shins, and feet. Check out one of the Yoga classes offered at the MAC.

Add core conditioning and balance using an Exercise Ball. It strengthens your abdominals, obliques, and low-back muscles and improves balance – helping you stay upright as you zip down the slopes.

Finally, add plyometric exercises: jumping rope, dot drills, cone slaloming, lateral sliding, and trampoline work. Plyometrics develop muscular power, speed, agility, and coordination – all critical for skiing.

Cord Prettyman is an American Council on Exercise Certified Personal Trainer with 32 years of experience. He can be reached through the Montana Athletic Club at 406-837-2582.