Exactly How I Train for Ski Season
A month-by-month breakdown to get mountain-ready
If you’re a skier or snowboarder you know the cycle:
You spend Stick Season jonesing for the flakes to fly...
Then finally click into your bindings in December, only to feel like a wobbly inflatable tube man by the second run.
❄️ Bum knee feeling twingey?
❄️ Low back tight AF?
❄️ Hobbling down the stairs for days?
There’s a better way to train for ski season. And no, you don’t six kinds of jump squats and weird BOSU ball lunges.
What you do need is an intentional, progressive strength and conditioning plan that evolves with the season.
📅 Your Month-by-Month Ski Conditioning Plan
I know you’re still sipping a cold IPA with your feet in a cold mountain brook after a sweaty trail run or MTB jaunt. I’m still doing that too. Winter feels far off - but adaptation takes time. If you want to build…
Strong legs, core, and upper body to feel capable and confident in the mountains
Aerobic fitness to keep going all day
Mobility to move well under load and stay injury-free
The time to start building a foundation is now. It’ll mean less pain, fewer tweaks, and way more Type II fun.
🌞 AUGUST: Check Your Bases (4-5 Months Out)
GOAL: Build aerobic capacity and general strength
HOW TO DO IT:
Strength Training: 2-3x/week
Full Body Lifts
Choose one of each: Squat, lunge/step-up, hinge, push, pull, carry, core
Prioritize quality form and full range of motion
Cardio: 2-3x/week
Steady-state aerobic work (aka Zone 2 or “conversational pace”) for 30–60 mins
Hiking, running, biking, rowing, step-ups or step climbing
BONUS TIP: Lower body focused cardio like running, hiking, hilly bike rides, step-ups or step climber will serve double duty by building leg muscle endurance
🍁September & October: Sharpen Your Edges (3-4 months out)
GOAL: Build ski-specific strength and muscular endurance (aka fatigue resistance)
HOW TO DO IT:
Strength Training: 3-4x per week
Single leg work (single leg RDLs, step-ups, Bulgarian split squats, lateral lunges)
Start adding bodyweight plyos (jumps, bounds, skater hops)
Include isometric holds to build tendon strength (ever tried holding the bottom of a split squat for 5, 10, 20s? 🔥🔥🔥)
Cardio: 2-3x per week
Keep your steady state work
Interval training: 30-60s bursts with longer recoveries (1:2 work-to-rest ratio) to work higher end aerobic capacity.
BONUS TIP: Sharpen your actual edges too (especially if you live on the East Coast like me0> If you haven’t done it yet…call your local gear shop and get your sh*t in there for a tune-up before they’re booked out for weeks.
🍂November & December: Fine Tuning (2 months out)
GOAL: Build power and reactivity
HOW TO DO IT:
Strength Training: 2-3x per week
Build strength using heavy compound lifts (lower reps, higher load)
Power-focused work (cleans, med ball slams, KB swings)
Skiing is dynamic - build your ability to respond FAST using agility drills and reactive plyos
Cardio: 2-3x per week
Maintain a steady state endurance base
Interval training: 90s to 2.5 min intervals with equal rest periods (1:1) to mimic ski runs
👀 Think ski-run simulation. Train the systems you're about to use.
❄️January: LFG Season
GOAL: Maintain strength & stay fresh for the mountain. Do *just enough* in the gym and recover well.
HOW TO DO IT:
Strength Training: 1-2x per week
“Minimum effective dose” workouts:
2–3 sets of 4-6 reps on main lifts, 6–8 reps for accessory work
Squat, lunge or step-up, hinge, push, pull, core, carry
TIP: Reuse your Base Build program from August with heavy-enough loads (RPE 7-8) to maintain strength
Mobility:
Carve out time (even 10-15 min) for recovery sessions to reduce soreness help you feel good on the mountain
Focus on mobility for the hips, ankles, and t-spine and stretching for tight quads, glutes, and hip flexors.
Cardio: 1-3x per week
Steady-state or low volume interval work for enjoyment, mood, and maintenance
TL;DR: The Best Time to Start Training for Skiing Is Now
Strategic training now saves a lot of soreness or missed days later.
Want this done for you? Inside Base Camp Athletics, I build purposeful, progressive strength and conditioning programs for busy mountain athletes like you. So if you want…
✅ Smart, efficient workouts
✅ Strength that translates to the slopes
✅ No guesswork, no fluff - just what you need to crush your season
🚠 Click here to join or get on the waitlist - because ski season actually starts long before the snow flies.
📌 PS - Bookmark this page and share it with your ski crew. Life’s better when you shred together.
REMEMBER: This post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
