John LaGuardia

Capturing Life's Adventures

How To Get Ready For Ski Season

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Skiing the steeps in Christmas Tree Bowl at Steamboat Ski Area. #steamboatresort #steamboatsprings #getuphere

Skiing the steeps in Christmas Tree Bowl at Steamboat Ski Area. #steamboatresort #steamboatsprings #getuphere

So you are a little behind this year on training your body to handle all of the strains that ski season puts on your core, legs, knees and feet. Don't worry. It is not too late!

I'm using the term "ski season" generically here, so all of you snowboarders out there, don't be offended. This article is for you too! 

Here are some suggestions that will help you get ready to shred the gnar at your favorite resort or in the backcountry.

Mind Over Matter

The most important piece of advice that I can give you is to train your mind. You've got to get out of bed in the morning and start working on your body, consistently. If you are not a morning person, put your exercise routine on your schedule. If you don't, other things in life will take precedence and it won't happen. Be intentional with your training and I promise, you will see great benefits!

Exercise

Cardio - You've got to take your cardio game to the next level. Doing activities that increase your heart rate and push your body to its limits are essential here.

  • Go for a long run or winter bike ride - 2x/week
  • Workout at your local Cycle Bar - they will push and motivate you - 2x/week
  • Do burpees and super set them with jumping jacks - 3 reps of 60 seconds, 3x/week

Core & Strength - Here are some exercises you can do at home to get in shape for ski season.

  • Monday
    • Complete 3 cycles of the activities below, each at 30 sec
    • Jog in place for active rest in-between each exercise below
    • Alternating side lunge and core rotations
    • On your back bicycles
    • Alternating squat kicks
    • 3 punch and high-knee pulls
    • Burpees with no jumping
  • Tuesday
    • Complete 3 cycles of the activities below, each for 12 reps
    • Jog in place for active rest in-between each exercise below - 30 sec
    • Dumbbell row push-ups
    • Alternating dumbbell lunges with bicep curls
    • Standing dumbbell presses
    • Leaning dumbbell rows
    • Standing dumbbell tricep extensions
    • Dumbbell ab twists
  • Wednesday
    • Complete 5 cycles of the activities below, each for 20 seconds
    • Superset - jumping jacks and prison squats
    • Superset - high knee taps and chair step ups
    • Superset - commando planks and reverse crunches
  • Thursday
    • Complete 5 cycles of the activities below, each at 10 reps with 10 standing knee to elbow crunches in-between each activity.
    • Lateral lunges
    • Decline push-ups
    • Reverse plank kicks
    • Bench dips
    • Shoulder touch planks
  • Friday
    • Complete 3 cycles of the following, each at 10 reps
    • Superset - floor dumbbell flys and floor dumbbell presses
    • Superset - standing shoulder presses and lateral dumbbell raises until failure
    • Superset - dumbbell tricep kick backs and overhead tricep extensions
  • Saturday
    • Complete 3 cycles of the following, each at 10 reps
    • Superset - alternating side leg lifts with dumbbells and then sumo squats
    • Superset - glute bridges with dumbbells and then chair squats
    • Superset - calf raises and reverse dumbbell lunges
  • Sunday - take the day off so your body can rest and recuperate!

Equipment

If your equipment is not in tip-top shape, you are in for a lousy season. Get some tuning gear and learn how to tune your skis, snowboard or split board. If you don't have the extra time to devote to ski tuning each year, let your local professional ski shop take care of your tuning for you. 

transportation

Be sure that you have a safe, reliable means of transportation into the mountains. Check your tires each season to make sure you have enough tread. I highly recommend spending the extra money for a set of winter snow tires. They make a big difference over all-season tires for driving on icy and snow packed roads.

In addition, stock your car with essentials you might need along the snowy roadways. Make sure you have an emergency kit in your car at all times, along with a shovel, cooler of food/water and a sleeping bag for each passenger. 

Anything else?

What have I missed? Tell us in the comments below and help others prepare for a great ski season this winter!