Prepare for skiing #1
When you daydream about winter holidays, the fresh air of the mountains comes to mind, you start to picture beautiful hikes or the joys of fresh powder... and that's when you remember the fatigue that sets in by lunchtime!But fear not, there's a way to make sure you enjoy it fully and make the most of your time on the slopes.By doing a little physical preparation before the ski season, you can build up your fitness base and improve your balance.
How can you prepare your legs for skiing?How can you prepare for snowboarding?What muscles should you target?Here's a one-month-long programme made up of 8 sessions.To follow this programme, you'll need a resistance band
Alison Dapvril
Sports coach
Week 1 - Green run preparation
Go for it slowly but surely!
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01. Strengthening #1 (30 min)
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01
Butt-kicks (60 sec)
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02
High knees (60 sec)
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03
Demonstration of beginner ski circuit 1
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04
Beginner ski circuit (8 min)
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05
Beginner ski circuit (8 min)
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06
Beginner ski circuit (8 min)
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07
Beginner ski circuit (8 min)
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08
Hamstring stretch (30 sec)
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09
Quad stretches (2x30 sec)
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02. Strengthening #2 (30 min)
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01
Step out (60 sec)
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02
High knees (60 sec)
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03
Demonstration of beginner circuit
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04
Beginner circuit 2 (8 min)
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05
Beginner circuit 2 (8 min)
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06
Beginner circuit 2 (8 min)
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07
Beginner circuit 2 (8 min)
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08
Shoulder stretch (2x30 sec)
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09
Quad stretches (2x15 sec)
In this session, there are 4 sets of 8 exercises, and each exercise lasts 30 seconds.The first stage is muscle strengthening.
Take the time to position yourself correctly and watch the demonstration videos attentively.
I encourage you to walk or cycle to get around: that way you'll get more out of the programme.
In this session, there are 4 sets of 8 exercises, and each exercise lasts 30 seconds.Muscle strengthening is the first stage before going on to cardio exercises.
Put some music on to get motivated!
I encourage you to stretch more if you're feeling overly stressed.
Week 2 - Blue run preparation
Let's kick off the second session by raising your heart rate, hang in there!
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03. Raising your heart rate (30 min)
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01
Butt-kicks (60 sec)
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02
Step out (60 sec)
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03
Demonstration of the exercises
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04
Strength + cardio circuit (8 min)
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05
Strength + cardio circuit (8 min)
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06
Strength + cardio circuit (8 min)
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07
Strength + cardio circuit (8 min)
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08
Adductor stretch (80 sec)
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09
Quad stretches (2x30 sec)
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04. Raising your heart rate (30 min)
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01
Butt-kick steps (60 sec)
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02
Step out (60 sec)
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03
Demonstration of the exercises
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04
Strength + cardio circuit (8 min)
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05
Strength + cardio circuit (8 min)
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06
Strength + cardio circuit (8 min)
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07
Strength + cardio circuit (8 min)
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08
Hamstring stretches (2x60 sec)
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09
Spine lengthening stretch (45 sec)
In this session, there are 4 sets of 8 exercises, each of which lasts 30 seconds, along with muscle strengthening and cardio exercises.
Clear some space around you because you'll be moving around
You've worked hard, have a rest!
In this session, there are 4 sets of 8 exercises, each of which lasts 30 seconds, along with muscle strengthening and cardio exercises.
Clear some space around you because you'll be moving around
Amazing, don't forget to hydrate!
Week 3 - Preparation for red runs
Give your all every time to get more out of your sessions!
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05. Progressive session (30 min)
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01
Step out (60 sec)
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02
High knees (60 sec)
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03
Demonstration of the exercises
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04
Abdominal belt for mountain sports #1 (8 min)
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05
Abdominal belt for mountain sports #2 (8 min)
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06
Abdominal belt for mountain sports #3 (8 min)
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07
Abdominal belt for mountain sports #4 (8 min)
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08
Hamstring stretch (60 sec)
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09
Quad stretches (2x15 sec)
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06. Progressive session (30 min)
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01
High knees (60 sec)
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02
Butt-kicks (60 sec)
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03
Demonstration of the exercises
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04
Activation of the abdominal belt #1 (8 min)
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05
Activation of the abdominal belt #2 (8 min)
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06
Activation of the abdominal belt #3 (8 min)
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07
Activation of the abdominal belt #4 (8 min)
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08
Back stretch (30")
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09
Spine lengthening stretch (30 sec)
In this session, you'll find basic exercises that'll get more advanced over the course of 4 rounds.You're going to alternate planks between each exercise, with each exercise lasting 30 seconds.
Stay focused and listen to the instructions carefully
If you find the session challenging, feel free to do it again.
In this session, you'll find exercises targeting the abdominal area, that'll get more advanced over the course of 4 rounds.Each exercise lasts 30 seconds, and you're going to alternate the exercises with isometric exercises focusing on the lower body
Progressive session (30 min)
I recommend leaving 48 hours between each workout to allow your muscles to recover.
Week 4 - Red run preparation
Get ready for a challenge, because now it's time to go all out!
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07. 100% cardio (30 min)
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01
Butt-kicks (60 sec)
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02
High knees (60 sec)
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03
Demonstration of the exercises
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04
Cardio ski circuit (8 min)
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05
Cardio ski circuit (8 min)
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06
Cardio ski circuit (8 min)
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07
Cardio ski circuit (8 min)
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08
Quad stretches (2x30 sec)
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09
Hamstring stretch (30 sec)
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08. 100% strengthening (30 min)
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01
Butt-kick steps (60 sec)
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02
High knees (60 sec)
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03
Demonstration of the exercises
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04
Strengthening ski circuit (8 min)
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05
Strengthening ski circuit (8 min)
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06
Strengthening ski circuit (8 min)
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07
Strengthening ski circuit (8 min)
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08
Butterfly (30 sec)
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09
Spine lengthening stretch (45 sec)
In this session, you're going to be doing exercises that will mainly raise your heart rate.You're going to alternate between a high-intensity exercise and a low-intensity one.There are 4 rounds to get through, and each exercise lasts 30 seconds, so hang in there!
I encourage you to listen to your body. There’s no set pace so just do your best!
You've done a great job! Make sure you stick to a healthy and varied diet, and remember to eat your fruits in the morning rather than in the evening.
In this session, you're going to be doing exercises that strengthen and tone your whole body.You're going to do 8 exercises in alternation.There are 4 rounds, each exactly the same, with exercises that last 30 seconds.So, hang in there!
Take a mat and put on some good music!
Well done!While you take a rest, take a look at the next level on the app.
Coach advice
Alison Dapvril
Sports coachWant to move with Decathlon Coach? ;)
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