Ski Season: Preseason Leg & Core Prep

Overview

Skiing demands eccentric leg strength (absorbing bumps and turns), knee stability, and the cardiovascular endurance to maintain technique from first chair to last. Most recreational skiers spend day one feeling great and day three barely able to walk because their legs were not prepared.

This 8-week preseason program starts 8 weeks before your first day on snow. It builds the leg endurance, knee stability, and core strength that keep you skiing hard all day and all season. Train 3 days per week.

If your knees are your weak link, this program will help. If you have existing knee issues, get them assessed first.

Phase 1: Build the Foundation (Weeks 1-4)

Day 1 - Quad Endurance + Knee Stability

• •Wall Sit: 3x45s (60s rest)
• •Goblet Squat: 4x10 (60s rest)
• •Step-Down (slow eccentric, 6-inch box): 3x10 per leg (60s rest)
• •Lateral Lunge: 3x8 per side (60s rest)
• •Banded Terminal Knee Extension: 3x15 per side (30s rest)
• •Single-Leg Balance on Bosu Ball: 3x30s per side (30s rest)

Day 2 - Posterior Chain + Core

• •Romanian Deadlift: 4x8 (90s rest)
• •Hip Thrust: 3x12 (60s rest)
• •Hamstring Curl: 3x10 (60s rest)
• •Plank: 3x45s (30s rest)
• •Side Plank: 3x30s per side (30s rest)
• •Pallof Press: 3x10 per side (45s rest)
• •Dead Bug: 3x10 per side (30s rest)

Day 3 - Full Body + Balance

• •Barbell Back Squat: 4x8 (90s rest)
• •Single-Leg Romanian Deadlift: 3x8 per side (60s rest)
• •Step-Up (16-inch box): 3x8 per leg (60s rest)
• •Bosu Ball Squat: 3x12 (45s rest)
• •Push-Up: 3x12 (45s rest)
• •Dumbbell Row: 3x10 per side (45s rest)
• •Single-Leg Hop and Stick: 3x5 per side (45s rest)

Phase 2: Ski-Specific Strength + Endurance (Weeks 5-8)

Day 1 - Eccentric Leg Strength + Stability

• •Back Squat with 3s Eccentric: 4x6 (2min rest)
• •Bulgarian Split Squat with 3s Eccentric: 3x8 per leg (60s rest)
• •Lateral Step-Down (slow control): 3x10 per leg (60s rest)
• •Single-Leg Bosu Ball Squat: 3x8 per side (45s rest)
• •Wall Sit: 3x60s (45s rest)

Day 2 - Power + Conditioning

• •Trap Bar Deadlift: 4x5 (2min rest)
• •Box Jump: 3x5 (90s rest)
• •Lateral Bound: 3x6 per side (60s rest)
• •Goblet Squat to Lateral Shuffle: 3x8 squats then 10yd shuffle each direction (60s rest)
• •Ski-Specific Conditioning Circuit (3 rounds, 30s rest between exercises, 2min between rounds):
• •Bodyweight Squat: 20 reps
• •Lateral Lunge: 10 per side
• •Jump Squat: 10 reps
• •Mountain Climber: 20 per side

Day 3 - Quad Endurance + Injury Prevention

• •Leg Press (high rep): 3x15 (60s rest)
• •Walking Lunges: 3x12 per leg (60s rest)
• •Nordic Hamstring Curl: 3x5 (90s rest)
• •Banded Side Walk: 3x15 per direction (30s rest)
• •Eccentric Step-Down (8-inch box): 3x12 per leg (60s rest)
• •Plank with Shoulder Tap: 3x10 per side (30s rest)
• •Copenhagen Plank: 3x15s per side (30s rest)

Ski-Day Warm-Up (do before first run)

This takes 5 minutes in the lodge or parking lot:

• •Bodyweight Squat: 15 reps
• •Walking Lunge: 8 per side
• •Lateral Lunge: 6 per side
• •Single-Leg Balance: 15s per side
• •Hip Circles: 10 per direction
• •Ankle Circles: 10 per direction

Progression Guidelines

• •Increase loads by 5 lbs per week during Phase 1
• •Eccentric tempos in Phase 2 are critical. Skiing is eccentric. If you skip the slow lowering phase, you miss the most specific adaptation
• •Wall sit holds should increase by 10-15 seconds per week
• •If your knees ache during any exercise, reduce the range of motion and check your alignment (knees tracking over toes, not collapsing inward)
• •The conditioning circuit in Phase 2 Day 2 is meant to simulate the metabolic demands of a long run. Your quads should burn

ACL Prevention Focus

Skiing has one of the highest ACL injury rates in sport. This program includes exercises that specifically reduce ACL risk:

• •Nordic hamstring curls strengthen the hamstrings, which act as an ACL synergist
• •Lateral movements build the muscles that resist the valgus forces that tear ACLs
• •Single-leg balance work improves proprioception and reactive stability
• •Eccentric quad work prepares the muscles for the exact loading pattern that skiing demands

In-Season Maintenance

Once you start skiing regularly, drop to 2 gym days per week. Cut total volume by about 40%. Keep the eccentric squat work and the hamstring work. Drop the conditioning circuit since skiing itself is your conditioning.