Pre-ski athletic preparation: the importance of overload training

The ski season is upon us and proper physical preparation is key to tackling it in the best possible way.

Individuals with poor athletic conditioning in particular will find that following a targeted training programme lasting at least 8-12 weeks is a smart way to build adequate fitness before hitting the slopes, while also reducing the risk of injury.

Skiing is a physically demanding sport that requires strength, endurance and stability, as well as basic aerobic endurance.

It places significant strain on the leg muscles, core and joints, particularly the knees. Repetitive movements, sudden changes in direction and prolonged stress all demand a well-trained body.

An effective programme focuses on specific gym exercises, with a particular emphasis on overload training to build a solid foundation of strength and muscular endurance, in addition to exercises to develop core stability and joint mobility.

In this article, we will explore the following topics:

1. 1. Pre-ski athletic preparation: the benefits
   2. Pre-ski athletic preparation: key components of training
   3. Pre-ski athletic preparation plan (8-12 weeks)
   4. Training the immune system to support performance

Pre-ski athletic preparation: the benefits

In short, “pre-skiing” is crucial for anyone who practices winter sports, especially amateurs. If it is done properly and supervised by professionals, it offers several key benefits:

• Improved performance on the slopes, leading to greater enjoyment;
• Reduced risk of muscle and joint injuries, which are more likely when fatigue sets in for individuals who are poorly prepared;
• Greater safety and control during descents and in unforeseen circumstances.

Pre-ski athletic preparation: key components of training

Here, we’ll explore three fundamental aspects to focus on and develop during the pre-ski preparation period:

1. Muscular strength with overloads

Strength training is the cornerstone of pre-ski conditioning. Using overloads, such as dumbbells, barbells and isotonic machines, helps develop muscular power and endurance.

Strong, resilient muscles are essential for withstanding the physical demands of skiing. Below are some recommended exercises to develop muscle strength through overloads:

• Squat: a fundamental exercise for developing the lower limbs, the squat is crucial for strengthening the quadriceps, glutes and calves. Depending on the level of fitness, it can be performed with body weight, light-load, or, for more advanced athletes, a barbell for added intensity.
• Leg press: an excellent alternative to the squat, this allows for effective targeting of the leg muscles, particularly for individuals with joint limitations.
• Deadlift: a comprehensive exercise that strengthens the muscles of the posterior chain, particularly the lower back, glutes and hamstrings. It can be performed in various technical variations (e.g., conventional, Romanian) using different types of equipment such as kettlebells, barbells, etc.).
• Single Leg Exercises (Lunges, Step-ups, Bulgarian Squats, Copenhagen Plank, etc.): exercises which focus on one leg or predominantly use one limb enhance leg strength and lateral stability. They simulate the muscle and joint stresses typical of winter sports, which makes them excellent for injury prevention. In more advanced athletes, adding overloads or performing these exercises on unstable surfaces increases both the intensity and the coordination challenge.
• Plyometric jumps: exercises like box jumps, side jumps and landings help develop strong, elastic lower limbs capable of handling the demands of the chosen discipline, thus improving explosive strength, enhance the ability to absorb impacts effectively.

2. Muscular and Cardiovascular Endurance

Endurance is crucial to cope with long days on the slopes without losing too much energy and concentration. To build both cardiopulmonary capacity and muscular endurance, it is important to complement strength training with aerobic and anaerobic exercises.

Here are some training methods we recommend:

• Cardiovascular and muscular endurance circuit training: alternates between strength and cardio exercises in medium to high-intensity sessions (adjusted to the individual’s fitness level).
• Constant Training: a classic example is aerobic training in Z2, which can be done through cyclical activities like cycling, running or using an elliptical machine. This moderate-intensity exercise focuses on building foundational aerobic endurance.
• Interval training: once the “aerobic foundation” is established, it is beneficial to perform the above cyclical activities, alternating between high-intensity efforts (such as sprints or repetitions) and active recovery phases.

3. Preventing injury

Injuries, particularly to the knees, are common among skiers. Effective prevention focuses on stability, proprioception and joint mobility exercises.

Here are some key approaches:

• Proprioceptive exercises [link articolo Alessio]: using unstable surfaces like wobble boards, trampolines or BOSU balls, these dynamic exercises are designed to improve balance and coordination. They are most effective when the individual has the required level of general strength.
• Core stability: these include various forms of plank exercises, Pallof presses, and other trunk-focused movements, adjusted with regressions and progressions depending on the individual’s fitness level.
• Mobility and functional activation: prior to training, following a cardiovascular warm-up with increasing intensity, it is important to establish a routine that includes at least 4-6 general and specific mobility exercises (tailored to the individual’s needs), in addition to 2-3 total-body activation exercises to prepare muscles and joints effectively.

Pre-ski athletic preparation plan (8-12 weeks)

Let’s now dive into a specific training programme example for a person who is generally sedentary, engages in physical activity occasionally, and wants to prepare for a skiing holiday.

Weeks 1-6: building basic foundations and anatomical adaptation

• Frequency: 2 sessions per week
• Focus: general strength and aerobic endurance

The two training sessions each week focus on building a solid foundation through general strength work, with high training volumes, low to medium intensities and ample recovery time.

The primary goal of these initial weeks is to establish the necessary anatomical, muscular, joint and cardiovascular prerequisites for the more demanding phases that follow, which will involve greater physical stress.

The training session starts with a cardio warm-up, gradually increasing in intensity, followed by a mobility routine to improve functional movement. Next, you’ll do general strength exercises with 8 to 12 reps per set. The workout also includes core stability drills, finishing with 20-30 minutes of steady-state cardio in Z2.

Weeks 7-12: increased intensity and specific preparation

• Frequency: 3 sessions per week
• Focus: specific strength and anaerobic endurance

The training sessions begin with a segment focused on specific strength, involving intermediate volumes, medium-high intensity, and either full or partial recovery, depending on the exercise being performed.

The pre-training phase (cardiovascular warm-up and functional mobility) will continue throughout these weeks. It is also advisable to incorporate plyometric exercises, starting with a lower intensity and gradually increasing as the weeks progress.

During gym sessions, the primary focus should be on overload training. To complement this, it is advisable to add a third session dedicated to cardiovascular endurance (preferably running or cycling) featuring interval training that targets both anaerobic capacity and improves recovery ability.

In general, the intensity of the training will increase as the weeks go by although, if you are not particularly well-conditioned, it is important to maintain sub-maximal training intensities to avoid joint strain and minimise the risk of injury from excessive muscle stress when training in the gym.

Finally, it is a good idea to taper the intensity of training in the 7-10 days leading up to the mountain trip, in order to avoid being excessively fatigued on arrival for the long-awaited activity.

Training the immune system to support performance

Outdoor sports, particularly winter sports, place intense strain on the whole body, not just muscles and joints. This can lead to increased oxidative stress and a general weakening of the immune system.

Therefore, in addition to training, it is advisable to follow a supplementation plan that aligns with your specific needs and energy demands. For skiing, for instance, taking a supplement like Defense Booster is an excellent choice.

Combining the immune-boosting and antioxidant effects of 6 sucrosomial® minerals, 3 vitamins and key nutrients such as lycopene and coenzyme Q10, Defense Booster supports the immune system and prevents oxidative stress.

Conclusions

Pre-ski athletic preparation is crucial for injury prevention and ensuring a safe experience on the slopes. If possible, we recommend incorporating individual days on the slopes during your preparation period in order to develop sport-specific adaptations.

To conclude, following a structured programme will help you fully enjoy the ski season with the right energy, although the best approach is to maintain consistent physical fitness year-round, 365 days a year.