Fitness Applied

Workouts / 6 weeks / 3 days a week

Winter Prep

Pre-season strength and conditioning to prep you for a strong winter season.

6
weeks, 4 phases
3
sessions a week
3
tracks, pick one
35 to 60
minutes a session

Before You Start

This plan is for healthy adults, 18 and up. Take a few minutes to make sure you are ready.

Check Your Health

Answer the PAR-Q+ health questionnaire before you start. If any answer is yes, talk to your doctor before you begin. Then do what the form tells you.

Sick or feverish? Wait until you feel better.
Over 45 and not used to hard exercise? Talk to a qualified exercise professional before you start.
Pregnant or just had a baby? This plan is not built for that. Ask your own doctor or midwife what is right for you.

Open the PAR-Q+ on its official site

The PAR-Q+ is a health questionnaire made by the PAR-Q+ Collaboration. It helps you see if you should talk to your doctor before you start. A link to it does not mean they approve this plan.

Try Three Moves

10 slow squats with your heels down.
Stand on one leg for 30 seconds on each side.
Step off a low step and freeze for 2 seconds. Land quietly.

If a move hurts, stop. See a doctor or physical therapist before you start.

Can't hold 30 seconds on one leg? Do no jumps, hops or step-offs yet. Do fast calf raises in their place until you can.

If one feels shaky, do Weeks 1 and 2 twice before you move on.

Set Up Your Space

A firm, flat floor with room to jump.
Flat athletic shoes.
A step or box that will not slide.

Pick Your Track

Same goals, same plan. The tools are different. Pick the one that matches where you train.

What You Need

A backpack you can load to about 25 pounds (books or water jugs)
A sturdy chair or bench that will not slide
A low step or one stair, about 6 to 8 inches
A sturdy 12 inch step for Week 5 (optional)
A free wall to touch for balance
Open floor space

What This Trains

Every goal has a home in the week. Here is where each one lives.

Drops and Jumps

Squats and one-leg moves train your legs. Step-off landings let you practice soft, controlled landings. On snow, size up slowly.

Day 1 and Day 2

Pop and Power

Jumps and calf raises train fast, springy push-offs.

Day 2

Leg Stamina

Holds, circuits and intervals train your legs for long days on snow.

Day 3

Rotational Power

Chops and turn jumps train your hips and middle to spin with speed.

Day 2

Switch Stability

Every one-leg move starts on your weak side. You also do balance and side-to-side work in both stances.

Day 1 and Day 3

Your Plan

Pick a week, then a day.

Weeks 1 and 2

Build the Base

Easy to medium. You could do 3 or more extra reps.

Learn every move. Go slow. Keep your form clean. Light weights are fine.

3 × 10 means 3 sets of 10 reps.
Each side or each way means do both. Weaker side first.
Round means one set of each move in the block, in order. Then rest. Repeat for all sets.

Stop if you feel chest pain or pressure, dizziness or sharp pain. If chest pain lasts or comes with other warning signs, call 911.

Week 1 · Day 1

Strength + Core

Train your legs and middle.

Warm-up · 6 min

Cat-cow8 slow repsOn hands and knees. Round your back, then arch it.
Lunge-and-twist stretch5 each sideStep into a long lunge. Twist toward your front knee and reach up.
Ankle rocks10 each sideYour front knee glides over your toes. Keep your heel down.
Glute bridge10 reps, squeeze at the topLie on your back. Press your hips up.
Bodyweight squat10 reps, pause 2 sec at the bottomSit back and down. Keep your chest tall.
Calf raise12 slow repsRise up on your toes. Lower slowly.

Block A

Rest 90 sec after each round

Slow Squat3 × 10 · 3 sec downTake 3 seconds to go down. Stand up strong. Slow reps train your legs. From week 3, hug a loaded backpack at your chest.
Dead Bug3 × 8 each sideLie on your back. Lower the opposite arm and leg slowly. Keep your lower back pressed to the floor.

Block B

Rest 90 sec after each round

Split Squat3 × 8 each side · back foot on the floorTake a long step. Drop the back knee straight down. Start on your weaker side and do the same reps on the other. From week 3, rest the back foot on a chair.
Side Plank3 × 20 sec each sideMake one line from head to feet. Keep your hips high. Do both sides.

Block C

Rest 60 sec after each round

Single-Leg Glute Bridge3 × 10 each sideOne foot on the floor, other leg straight up. Push through the heel and squeeze at the top.
Hollow Hold3 × 15 secLie on your back. Lift your shoulders and legs a few inches off the floor. Press your lower back down. Bend your knees if your back lifts.

Cool-down · 5 min

Hip flexor stretch30 sec each sideHalf-kneel. Squeeze the back glute and lean forward a little.
Figure-4 stretch30 sec each sideLie on your back. Cross one ankle over the other knee and pull that thigh toward your chest.
Calf stretch30 sec each sideHands on a wall. Back leg straight with the heel down.
Quad stretch30 sec each sideStand tall. Pull one heel toward your glute. Keep your knees together.
Slow breathing5 deep breathsIn through your nose, out through your mouth.

Ground Rules

Weak Side First

Start every one-leg move on your weaker side.
Do the same reps on your strong side. Never fewer on the weak one.
If the weak side wobbles more, add one extra set there.
Not sure which side is weaker? Stand on one leg for 30 seconds. The side that shakes more is the weaker side.

How Hard To Push

Weeks 1 and 2: easy to medium. You could do 3 or more extra reps.
Weeks 3 and 4: medium to hard. About 2 or 3 extra reps.
Week 5: hard but clean. About 1 or 2 extra reps.
Week 6: quick and crisp. 3 or more extra reps.
If your form slips, stop the set. Jumps never go to failure.

Landing Check

Land flat, on your whole foot. Let your ankles and knees bend together to soften the landing.
Knees point the same way as your toes. They do not cave in.
Chest stays tall. The landing is quiet.
Step down from boxes. Never jump down.
Loud or wobbly landing? Go back to the lower height.
Go higher only when 3 clean landings in a row feel easy. Step-off landings: never higher than 12 inches. After a box jump, step down one foot at a time.
Pain in a knee, ankle or hip when you jump? Stop and see a doctor or physical therapist.

Schedule

Three sessions a week with a rest day between. Example: Mon, Wed, Fri.
Do Day 1, Day 2, Day 3 in order.
Leave a rest day between jump days. Do not stack them.
Optional: 1 or 2 easy 20 to 30 minute walks, bike rides or jogs on off days. Keep a pace where you can talk.
Miss a session? Do the next one. Do not double up.
Miss a whole week? Repeat your last week.

Too Hard? Go Easier

Cut one set from every move.
Use a lower step or box. Or skip the landing and do fast calf raises.
Touch a wall or chair for balance.
Drop the weight. Form comes first.
Still sore or sloppy? Repeat the week before you move on.

After Week 6

Once you are riding, keep one session a week. Pick Day 1.
Keep your weights the same.
Skip the jumps on days your legs are tired from riding.
Want more? Run the plan again and add a little weight.

This is not medical advice. Check with your doctor before you start, most of all if you have an injury, pain, or a health condition. Stop and see a doctor if you have sharp or worsening pain. Do the same if you feel dizzy or faint, or feel numbness or tingling. Do the same if you are short of breath in a way that is not normal for you. Results vary. Build up to big drops and jumps slowly on snow. On the hill, wear a helmet.

Stop. Call 911 right away if chest pain or pressure lasts more than a few minutes or keeps coming back. Also call if it comes with other signs. These include shortness of breath, a cold sweat, nausea or lightheadedness. They also include a racing or uneven heartbeat, or pain in an arm, the back, neck, jaw or stomach. Do not wait to see if it passes.