With Australia’s ski season well under way, and what a start we’ve had with some epic snow fall already, will you be one of the thousands of people who have under prepared and will suffer for days on end to experience this love we have for snow.
If you haven’t started training as yet, here is a 6 week full body program to prepare you for the rigours of skiing or snow boarding.
Day 1. Legs
| Exercise | Wk1 | Wk 2 | Wk 3 | Wk 4 | Wk 5 | Wk 6 |
| Back Squats | 3 x 20 reps | 3 x 15 reps | 3 x 12 Reps | 3 x 10 Reps | 3 x 8 Reps | 3 x 6 Reps |
| Leg Press(Only 90sec rest betweens sets to build endurance) | 3 x 30 Reps | 3 x 30 Reps | 3 x 35 Reps | 3 x 35 Reps | 3 x 40 Reps | 3 x 40 Reps |
| Bulgarian Lunge | 3 x15 Reps | 3 x15 Reps | 3 x12 Reps | 3 x12 Reps | 3 x10 Reps | 3 x10 Reps |
| Front Rack KB Sumo squat (Heels elevated) | 3 x 20 | 3 x 20 | 3 x 20 | 3 x 20 | 3 x 20 | 3 x 20 |
| Wall Sit Wk 1-3 | 2 x Fatigue | 2 x Fatigue | 2 x Fatigue | |||
| Box Jumps Wk 4-6 | 2 x 15 Reps | 2 x 15 Reps | 2 x 15 Reps | |||
| Calf Raisers (standing single leg) | 2 x 15 reps | 2 x 15 reps | 2 x 15 reps | 2 x 15 reps | 2 x 15 reps | 2 x 15 reps |
Day 2. Upper Body and Core
| Exercise | Wk1 | Wk 2 | Wk 3 | Wk 4 | Wk 5 | Wk 6 |
| 1. Mt Climbers into max push up | 3 x 50 Mt climber reps | 3 x 60 Mt climber reps | 3 x 70 Mt climber reps | 3 x 80 Mt climber reps | 3 x 90 Mt climber reps | 3 x 100 Mt climber reps |
| 2 A. Lat Pulldown | 3 x 20 Reps | 3 x 20 Reps | 3 x 15 Reps | 3 x 15 Reps | 3 x 12 Reps | 3 x 12 Reps |
| 2 B. seated Row | 3 x20 Reps | 3 x 20 reps | 3 x15 Reps | 3 x15 Reps | 3 x12 Reps | 3 x12 Reps |
| 3 A.Burpee Tuck Jumps | 3 x 15 | 3 x 15 | 3 x 15 | 3 x 15 | 3 x 15 | 3 x 15 |
| 3 B. Plank | 3 x 90-120sec | 3 x 90-120sec | 3 x 90-120sec | 3 x 90-120sec | 3 x 90-120sec | 3 x 90-120sec |
| 4 A. FitBall DB Press | 3 x 20 Reps | 3 x 20 Reps | 3 x 15 Reps | 2 x 15 Reps | 2 x 12 Reps | 2 x 12 Reps |
| 4 B. KB Swings | 3 x 20 reps | 3 x 20 reps | 2 x 20 reps | 2 x 20 reps | 2 x 20 reps | 2 x 20 reps |
| 5 A. Boss sit ups | 2 x 30 reps | 2 x 30 reps | 2 x 30 Reps | 2 x 30 reps | 2 x 30 reps | 2 x 30 reps |
| 5 B. V Sit ups | 2 x 15-20 Reps | 2 x 15-20 Reps | 2 x 15-20 Reps | 2 x 15-20 Reps | 2 x 15-20 Reps | 2 x 15-20 Reps |
Day 3. Interval Cardio
2 min work with 1 minute rest for 20 minutes (total of 60min)
Treadmill
Rower
Assault bike
Day 4. Endurance day (Take as little rest as possible between sets)
| Exercise | Wk1 | Wk 2 | Wk 3 | Wk 4 | Wk 5 | Wk 6 |
| BW Bosu Squats | 3 x 50 Reps | 3 x 60 Reps | 3 x 70 Reps | 3 x 80 Reps | 3 x 90 Reps | 3 x 100 Reps |
| Bounding (frog jumps) | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps |
| Single leg lateral jumps (over a rope) | 3 x20 Reps | 3 x 20 reps | 3 x20 Reps | 3 x20 Reps | 3 x20 Reps | 3 x20 Reps |
| Jack Knives (medicine ball) | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps |
| Fit Ball leg tucks | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps | 3 x 20 Reps |
| Cross Trainer L 15(whilst in half squat) | 5 x 90 Sec bursts | 5 x 90 Sec bursts | 5 x 90 Sec bursts | 5 x 90 Sec bursts | 5 x 90 Sec bursts | 5 x 90 Sec bursts |
Day 5. Core and Cardio
4 Rounds of
5 min run
50 Cable Wood Chops
50 FitBall Crunches
25 Hanging Leg Raisers
25 Back Extensions
Day 6. FullBody Circuit
3 sets of 45sec on 15 sec off
Froggers (Google if your unsure what these are)
Jump Squats
Star Jumps
Russian Twists
Hand Release Push Ups
KB Bent Over Rows
Bench Dips
DB Thrusters
Plank
Mt Climbers
Crunches
Squat Hold
Assault Bike
High Knees