Alpine Skiing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The alpine skiing workout program is specifically designed to meet the unique needs of a skiers. Skiing training should include time on the slopes and time in the gym. This ski training workout includes many leg-targeting exercises because alpine skiers require leg strength more than anything. A ... more

The alpine skiing workout program is specifically designed to meet the unique needs of a skiers. Skiing training should include time on the slopes and time in the gym. This ski training workout includes many leg-targeting exercises because alpine skiers require leg strength more than anything. A ski fitness program is not complete without upper body and core exercises as well.

People in need of ski conditioning will get everything they need to become stronger and have better endurance from the ski exercises in this program. Anyone in need of a workout that strengthens the quadriceps should try this workout too.

Alpine Skiing Legs, Chest & Core Workout

The first of the three ski training workouts in this program is the legs, chest and core workout. The complete workout targets the chest, thighs, glutes, calves, obliques, and abs.

Most of the exercises in this routine are done in three sets of eight to 20 reps, except the wall sit. The wall sit is an endurance building exercise that people perform for 60 seconds. The other exercises use a mix of lower and higher repetitions because lower reps are best for muscle growth and high reps improve endurance.

The workout emphasizes leg strength with exercises such as mountain climbers and standing barbell raises. It also includes bench presses and burpee push-ups for the upper body, though burpees hit the legs too.

There are also three core exercises to improve strength in the muscles of the waist that skiers need for turning, posture and balance. The exercises include 75 second long planks and side planks for 30 seconds per side. Exercisers also get the lower abs with 20 reverse crunches.

Alpine Skiing Legs, Back & Shoulders Workout

The second ski workout is the legs, back and shoulder workout. This work is heavily focused on exercises for back, chest, shoulders, abs, inner thighs, and outer thighs. Exercises such as the inner thigh abductor lift and sumo squat strengthen the muscles on the sides of the thighs needed for stabilization and stopping on the slopes.

Exercisers do three sets of eight to 16 reps of the upper and lower body exercises, except the bent-over row, which has four sets. The bent-over row works the upper body, as does the dumbbell front raise and lateral raise. The upper body exercises are balanced out by exercises for the lower body such as bounding and dumbbell step-ups.

This workout also has three ab exercises, including the air bicycle, lying leg raises and reverse ab crunches. The ab exercises are done in three sets of 15 to 40 reps.

Alpine Skiing Plyometric Workout

The final workout in the alpine ski training program is the plyometric workout. The plyometric workout includes jumping exercises such as slalom jumps, iso-explosive bodyweight jump squats and alternating plyometric lunges. These exercises are done in three sets of 10 to 25 reps.

The workout also consists of several arm exercises, including two bicep exercises and two tricep exercises done in three sets of 10 reps.

Finishing up the workout is two ab exercises for core strength, including crunches and cross-body crunches. Exercisers perform two sets of 50 reps.

All three workouts begin with five minutes of jogging on the treadmill to warm up. Cardio is not included in the workouts, but alpine ski training should also include conditioning exercises such as swimming or running to improve aerobic endurance.

The skiing workout program is an intermediate level routine. Beginners may need to do an easier ski workout before using this program. Exercisers use the ski workout program three days per week. Results should appear in 30 days.

Alpine Skiing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Alpine Skiing Workout Plan

Alpine Skiing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The alpine skiing workout program is specifically designed to meet the unique needs of a skiers. Skiing training should include time on the slopes and time in the gym. This ski training workout includes many leg-targeting exercises because alpine skiers require leg strength more than anything. A ... more

The alpine skiing workout program is specifically designed to meet the unique needs of a skiers. Skiing training should include time on the slopes and time in the gym. This ski training workout includes many leg-targeting exercises because alpine skiers require leg strength more than anything. A ski fitness program is not complete without upper body and core exercises as well.

People in need of ski conditioning will get everything they need to become stronger and have better endurance from the ski exercises in this program. Anyone in need of a workout that strengthens the quadriceps should try this workout too.

Alpine Skiing Legs, Chest & Core Workout

The first of the three ski training workouts in this program is the legs, chest and core workout. The complete workout targets the chest, thighs, glutes, calves, obliques, and abs.

Most of the exercises in this routine are done in three sets of eight to 20 reps, except the wall sit. The wall sit is an endurance building exercise that people perform for 60 seconds. The other exercises use a mix of lower and higher repetitions because lower reps are best for muscle growth and high reps improve endurance.

The workout emphasizes leg strength with exercises such as mountain climbers and standing barbell raises. It also includes bench presses and burpee push-ups for the upper body, though burpees hit the legs too.

There are also three core exercises to improve strength in the muscles of the waist that skiers need for turning, posture and balance. The exercises include 75 second long planks and side planks for 30 seconds per side. Exercisers also get the lower abs with 20 reverse crunches.

Alpine Skiing Legs, Back & Shoulders Workout

The second ski workout is the legs, back and shoulder workout. This work is heavily focused on exercises for back, chest, shoulders, abs, inner thighs, and outer thighs. Exercises such as the inner thigh abductor lift and sumo squat strengthen the muscles on the sides of the thighs needed for stabilization and stopping on the slopes.

Exercisers do three sets of eight to 16 reps of the upper and lower body exercises, except the bent-over row, which has four sets. The bent-over row works the upper body, as does the dumbbell front raise and lateral raise. The upper body exercises are balanced out by exercises for the lower body such as bounding and dumbbell step-ups.

This workout also has three ab exercises, including the air bicycle, lying leg raises and reverse ab crunches. The ab exercises are done in three sets of 15 to 40 reps.

Alpine Skiing Plyometric Workout

The final workout in the alpine ski training program is the plyometric workout. The plyometric workout includes jumping exercises such as slalom jumps, iso-explosive bodyweight jump squats and alternating plyometric lunges. These exercises are done in three sets of 10 to 25 reps.

The workout also consists of several arm exercises, including two bicep exercises and two tricep exercises done in three sets of 10 reps.

Finishing up the workout is two ab exercises for core strength, including crunches and cross-body crunches. Exercisers perform two sets of 50 reps.

All three workouts begin with five minutes of jogging on the treadmill to warm up. Cardio is not included in the workouts, but alpine ski training should also include conditioning exercises such as swimming or running to improve aerobic endurance.

The skiing workout program is an intermediate level routine. Beginners may need to do an easier ski workout before using this program. Exercisers use the ski workout program three days per week. Results should appear in 30 days.

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Wall
  • Cable Machine
  • Box
  • Weight Plates
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 18 reps, 01:00 rest
3 -- --:--:-- 18 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Alpine skiing mainly uses legs and that is why this workout will focus on the legs and more specifically the quads. Even if you are not training for alpine skiing but want a workout that focuses on improving leg strength this is the workout for you.

Use the 5 minutes on the treadmill in the beginning of the workout to make sure that you are loose and warmed up, add any stretching you want as well after the treadmill. Conditioning is a big part of alpine skiing so you need to make sure that you are coming up with a conditioning workout to go along with this strength workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Groin / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to thoroughly warm before jumping into the workout. The 5 minutes on the treadmill should be good for most, but listen to your body and be sure you are limber before beginning to avoid injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Intermediate
3 sets, 25 reps00:00:30, 01:00 rest
3 -- 00:00:30 25 -- 01:00
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
2 sets, 50 reps, 01:00 rest
2 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Try to explode as high as possible when performing the plyometric jump exercises. You only lessen the results of the workout if you cheat yourself and don't give it all you have.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 18 reps, 01:00 rest
3 -- --:--:-- 18 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Alpine skiing mainly uses legs and that is why this workout will focus on the legs and more specifically the quads. Even if you are not training for alpine skiing but want a workout that focuses on improving leg strength this is the workout for you.

Use the 5 minutes on the treadmill in the beginning of the workout to make sure that you are loose and warmed up, add any stretching you want as well after the treadmill. Conditioning is a big part of alpine skiing so you need to make sure that you are coming up with a conditioning workout to go along with this strength workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Groin / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to thoroughly warm before jumping into the workout. The 5 minutes on the treadmill should be good for most, but listen to your body and be sure you are limber before beginning to avoid injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Intermediate
3 sets, 25 reps00:00:30, 01:00 rest
3 -- 00:00:30 25 -- 01:00
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
2 sets, 50 reps, 01:00 rest
2 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Try to explode as high as possible when performing the plyometric jump exercises. You only lessen the results of the workout if you cheat yourself and don't give it all you have.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Glutes / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
4 sets, 18 reps, 01:00 rest
4 -- --:--:-- 18 -- 01:00
Default
Chest / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Alpine skiing mainly uses legs and that is why this workout will focus on the legs and more specifically the quads. Even if you are not training for alpine skiing but want a workout that focuses on improving leg strength this is the workout for you.

Use the 5 minutes on the treadmill in the beginning of the workout to make sure that you are loose and warmed up, add any stretching you want as well after the treadmill. Conditioning is a big part of alpine skiing so you need to make sure that you are coming up with a conditioning workout to go along with this strength workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Groin / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to thoroughly warm before jumping into the workout. The 5 minutes on the treadmill should be good for most, but listen to your body and be sure you are limber before beginning to avoid injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Calves / Intermediate
3 sets, 25 reps00:00:40, 01:00 rest
3 -- 00:00:40 25 -- 01:00
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
2 sets, 50 reps, 01:00 rest
2 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Try to explode as high as possible when performing the plyometric jump exercises. You only lessen the results of the workout if you cheat yourself and don't give it all you have.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Glutes / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
4 sets, 18 reps, 01:00 rest
4 -- --:--:-- 18 -- 01:00
Default
Chest / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Alpine skiing mainly uses legs and that is why this workout will focus on the legs and more specifically the quads. Even if you are not training for alpine skiing but want a workout that focuses on improving leg strength this is the workout for you.

Use the 5 minutes on the treadmill in the beginning of the workout to make sure that you are loose and warmed up, add any stretching you want as well after the treadmill. Conditioning is a big part of alpine skiing so you need to make sure that you are coming up with a conditioning workout to go along with this strength workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Groin / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to thoroughly warm before jumping into the workout. The 5 minutes on the treadmill should be good for most, but listen to your body and be sure you are limber before beginning to avoid injury.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Calves / Intermediate
3 sets, 25 reps00:00:40, 01:00 rest
3 -- 00:00:40 25 -- 01:00
Default
Abs / Beginner
2 sets, 50 reps
2 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
2 sets, 50 reps, 01:00 rest
2 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Try to explode as high as possible when performing the plyometric jump exercises. You only lessen the results of the workout if you cheat yourself and don't give it all you have.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Outer thighs secondary Lower back secondary Forearms secondary Chest primary Quads primary Triceps primary Glutes primary Obliques primary Abs primary Calves primary Shoulders primary Groin primary Biceps primary Lats primary Middle back primary Muscles diagram

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Wall
  • Cable Machine
  • Box
  • Weight Plates
Show All

91 people started this plan

No Reviews yet.

Alpine Skiing Workout Plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Wall
  • Cable Machine
  • Box
  • Weight Plates
Show All

91 people started this plan