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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.

 

Ab exercise descriptions & images below, click here for the leg exercises

 
Sit Up – Targeting the hip flexor and abdominal muscles. Start with your feet placed together on the ground. Sit up and tuck your chin to your chest. The key to this is to make sure that your abs are doing the work and your feet remain on the ground. Your hands should be placed on the side of your head.

 

Twist Sit Up - Targeting the hip flexor and abdominal muscles. Start with your feet placed together on the ground. Sit up, tuck your chin to your chest and perform a shoulder twist. The key to this is to make sure that your abs are doing the work and your feet remain on the ground. Your hands should be placed on the side of your head and you should concentrate on touching opposite elbow with knee on the shoulder twist.
 
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Plank – To increase general core stability. Lie in the press up position but supported by your forearms with your elbows flexed at 90 degrees. Extend and hold the position with optimal alignment from neck to feet.
 
 
Crunches - There are numerous variations of crunches, each targeting a different part of your abdominal muscles. Start with your feet off the ground (either straight up, or knees bent). Raise your upper back a few inches off the floor and tuck your chin to your chest. The key with this is to make sure that your abs are doing the work. Your hands should be placed on the side of your head.
 
 
Leg Raise – Working the abdominals and legs. Lie flat with your back towards the floor, hands at the side of the body with the shoulders on the floor. With the upper body still, lift both legs at the hips until 90 degrees and return to the starting position. Concentrate on keeping the head still, shoulders on the floor and breathing throughout.
 
 
By now you should be feeling pretty pumped... 
 
 

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