Although running, biking, hiking and other aerobic activities are great for preparing our bodies for the slopes, I want you to think outside the box for a moment.  Below you will find 5 simple tips to help you get into your best skiing shape ever.  They might seem a little unorthodox at first, but if you follow them, I can guarantee you will climb to new heights in your abilities on the slopes.

1. Activity Primers
You may have heard this term from time to time, wondering what the heck someone is talking about.  “Activity Primers”, are a series of exercises that can help prevent injury both on and off the slopes.  What exercises you ask?  Check out our “Activty Priming” weekly workout to find out what exercises to perform and how to incorporate them into your daily routine.
2. Start with the Basics
There are 4 compound movements that will give your body the overall strength and power it needs to build a solid base during your first four weeks of training.  These include the dumbbell squat, dumbbell deadlift, crunch and dumbbell chest press.  For descriptions on how to perform these exercises check out the book FitSkiing.  It has detailed photos of both the exercises and the muscles being worked.
3. Crank it up!  
Try performing short intense intervals of 1 to 2 minutes that mimic your effort on the slopes.  Figure out your maximum heart rate (220-age works for now) and make sure you hit about 90% of it by the end of each interval.  Start with 10 one-minute intervals with one-minute recovery periods between.  Recovery intervals should return your heart rate to around 50-60% of your max heart rate.  Increase your time by 15 to 20 seconds for each interval every week until you work your way up to two minutes.  If you can handle two-minute intervals increase the volume by one interval each week.  Do this twice per week for better skiing and fitness!
4. To The Core
Follow the core exercises below in sequence for more stability and better performance.  Perform three to four sets of each exercise for 30 seconds to one minute for each set.  You can find these exercises and more in the book FitSkiing or in our virtual exercise studio.

• Fit Ball Crunch
• Opposing Arm/Leg Extension
• Fit Ball Pike
• Medicine Ball Side Toss

5. Reaction Time
Often times, skiing puts you in an unbalanced situation.  Whether you catch an edge or catch some air, your body’s ability to react quickly to help maintain balance is important.  How does one improve their reaction time?  Perform single leg medicine ball tosses while standing on a balance disc or Bosu Ball.  This exercise is great to improve reaction time and balance.  Vary the speed and direction when tossing the medicine ball.  Toss it over your head slightly, and to each side.  Perform three sets of 30 to 120 seconds of the above exercise to get you out of any rut.

Stay Fit Skiing!
Andrew Hooge