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Wilderness Sports > Snow Sports > Snow Sports Strength Training

Snow Sports Strength Training

What is involved in the training for Snow Sports?

Walking Lunge on Tip Toes

Snow travel requires the large core and leg muscles to work in coordination with the muscles of the shoulders, upper back, and arms for extended duration in cold conditions. Listed below are links to conditioning exercises specific to each snow sport. All snow sports benefit from exercises that target the gluteals and hamstrings, upper back muscles, and core.

Strength Exercises applicable for all Snow Sports

Hamstring Exercises: Stiff-Leg Deadlifts for core and hamstring development
1-Leg Deadlifts to enhance balance
Lunge Variations for advanced exercises to challenge balance, gluteus maximus and quadriceps
1-Leg Bridges (#4) for unilateral development of hamstrings and glutes
Stability Ball Leg Curls for additional challenge to core, hamstrings and glutes

Floor-Assisted Pullups for upper back and core
1-arm Rows
Reverse Corner Pushups for mid-back
Straight-arm Standing Lat Pull Down for double-pole technique
Shrugs and its variations (#7 in this routine) to strengthen the trapezius for carrying a pack

Focal Points for Each Sport

Snowshoeing: Focus on the hip flexors (psoas), outer hip muscles (abductors) and calves. Additional targeted exercises include the following:
Targeting the Gluteus Medius: Straight Leg Raise to work the hip abductors
Angled Walking for Calves and Ankles look for steep grassy hills or several flights of stairs and practice doing the same wide steps and traverses you will need to make with snowshoes
1-Leg Calf Raises to build endurance in the calves and ankles

Cross-Country Skiing: For the diagonal technique develop core stability, complete range of motion in the shoulders and legs, and strength endurance in the gluteals, hamstrings, triceps, and deltoids. The skating technique requires abductor and gluteal endurance in conjunction with flexible adductors and hip flexors.
1-Leg Bulgarian Squat for balance, gluteus maximus and quadriceps
Forward Barbell Rollout for core integrity
Side Lunge with Dumbbells for abductor and adductor strength endurance

Telemark Skiing: Prepare the quadriceps for the free-heel downhill turn by shortening the stride of any dumbbell lunges so that you touch the back knee to the forward heel when lunging.
Lunge variations
Walking Lunges

Alpine Skiing: Enhance lower body and core strength training with plyometric training for several weeks leading up to any serious ski trip.
Advanced Skiing Exercises includes Lateral Hops and Squat Thrusts
Preparing for Ski Season includes wall squats and 1 � squats
Preparation for Winter Sports
Assess Your Winter Training Program
Jump-Start your Ski season with Circuit Training

Randonee Skiing: To handle steep terrain and remote backcountry, build strength endurance in the shoulders, core, and upper back along with strong core and lower body muscles similar to the alpine skier. Add lower-body plyometric exercises following a solid month of base training with traditional strength training.
Cable Woodchopper
Feet Elevated Oblique Twist
Standing Shoulder Presses

Back to the Snow Sports Training Overview Page


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