Training Blog · Ski prep
Preseason ski conditioning in Reno: an 8-week plan.
The short answer
Start 8 to 12 weeks before your first ski day and train two to three times a week. Build a strength base first (single-leg strength and eccentric leg work), then add power and lateral speed, then finish with conditioning that matches a ski day at Tahoe altitude. Keep one or two sessions a week going once the season starts.
The same order of training I use with World Cup and big mountain athletes works for a Mt. Rose weekend skier. The volume changes, the principles don't. Here's how I lay it out.
Weeks 1 to 3: strength base
Goal: legs that can absorb force. Most skiers are quad-dominant and weak in the hamstrings and hips, so we fix that first.
- Split squats and rear-foot elevated split squats with slow lowering (3 to 4 seconds down).
- Romanian deadlifts and Nordic hamstring progressions for the back of the leg, which helps protect the ACL.
- Lateral lunges and step-downs for hip and knee control.
- Wall sits and isometric holds in a ski stance, building up time under tension.
- Trunk work: anti-rotation presses, carries, side planks.
Weeks 4 to 6: power and lateral speed
Goal: turn strength into fast force, side to side.
- Box jumps and drop landings with soft, quiet landings and knees tracking over toes.
- Lateral bounds and skater jumps, stick each landing before going reactive.
- Lateral shuffles and slideboard work for edge-to-edge rhythm.
- Heavier strength stays in, with fewer reps.
Weeks 7 to 8: ski-specific conditioning
Goal: hold good mechanics when you're tired, at altitude. Tahoe summits sit around 8,000 to 10,000 feet.
- Ski erg intervals: 30 to 60 seconds hard, matched to a run, with rest about equal to a short lift ride.
- Leg circuits: squat, lateral bound, isometric hold, back to back, to mimic a long run.
- Reactive drills where you respond to a coach's cue instead of a planned movement.
A sample week
| Day | Session |
|---|---|
| Monday | Strength: single-leg and hamstring focus |
| Wednesday | Power and lateral: jumps, bounds, slideboard |
| Friday or Saturday | Strength plus ski erg conditioning |
| Other days | Easy cardio, hiking, mobility |
In season: don't stop
Skiers who stop training in December are usually weaker by February. One or two 30 to 45 minute sessions a week, scheduled away from your big ski days, hold onto most of what you built.
If the season already started
Still worth doing. Focus on eccentric leg strength and conditioning, keep sessions short, and don't train legs hard the day before a ski day.
Why test first
A generic plan treats everyone the same. At Performance EDU, every skier starts with a 60-minute movement evaluation that includes a 250m ski erg test, so the plan targets your actual weak links. We re-test every 8 to 12 weeks so you can see what changed. See our ski prep program, or read how skiers reduce knee injury risk.
Quick answers
What is the best exercise for skiing?
There isn't one, but if you only did a few: rear-foot elevated split squats with a slow lowering phase, Romanian deadlifts, and lateral bounds.
How long before ski season should I start training?
Eight to twelve weeks is ideal. Four weeks still helps.
Is cardio or strength more important for skiing?
Strength first. Leg fatigue in skiing is mostly a strength problem, then conditioning on top.
Get a plan built for your legs.
Start with a 60-minute movement evaluation and leave with your scorecard and a ski season plan.
