Fitness – Members Area

Verbier ski fitness training

 

FITNESS

 

Welcome to the Fitness area.

Our bodies are amazing machines and by training them in the right way we can improve our fitness, strength and power.

If you are fitter, stronger and more powerful you will get more from each on snow training session. This will help you improve your skiing faster.
You do not have to spend a lot of time training to get results. Physical training is not a complicated process and it won’t take lots of time. It’s simple and just requires imagination and a bit of dedication.

Training also has many other benefits. If you are fitter and stronger you are less likely to get sick or injured and maximise your skiing potential, plus it’s an excellent mood booster!

 


 

YOUR 8 WEEK FITNESS PLAN

Below is a simple guide to making a quick and effective training programme split into three different levels that you work through over time …

Everyone should start at Level 1 and progress through the different levels over the two months before your course starts.

If you already have a very strong base fitness level then you could start at Level 2, and do Level 2 and 3 for 4 weeks each.

You should try and start this programme 8 weeks before the start of the course and aim for 40 minutes of focused effort 3 times per week – this is easily enough to make a big difference …

 

LEVEL 1

IMPROVE FITNESS
(2 WEEKS)


 

First, it is vital to build a solid aerobic base that will provide a good platform for the next stages.

You probably do a lot of these activities already. Examples include running, swimming and cycling.

 

LEVEL 2

BUILD STRENGTH
(4 WEEKS)


 

Strength is key to skiing. To ski a difficult line in the bumps or hold a high speed carved turn you will need to be strong.

We are not talking about who can bench or squat the most weight here.

What we are talking about is total body strength. Upper body, lower body and core strength.

You should spend at least 4 weeks on this stage before progressing to power

 

LEVEL 3

BOOST POWER
(2 WEEKS)


 

Power is strength at speed. Power exercises are high intensity moves that will also improve your balance, co-ordination and agility. Perfect for skiing!

Power is exactly what you need in skiing when you need to change direction rapidly or adjust for different snow.

 

 

 

LEVEL 1

IMPROVE FITNESS
(2 WEEKS)

  • A solid aerobic base will provide a great platform for the next stages.
  • You probably do a lot of these activities already.
  • Examples include running, swimming and cycling.

 

Here are some suggestions of distances and times to aim for:

 


 

Running
Distance 5km
Time
This should take between 25-30 minutes.

If there is lots of climbing on your route it might take a bit longer.

Aim to keep on running the whole time.

 


 

Swimming
Distance
750m (20 lengths of a 25m pool).
Time
Between 15-20 minutes

Aim to keep swimming the whole time.

 


 

Cycling
Distance 20km

This should take between 40-50 mins.

Again, this depends on the route selected and if you are cycling outdoors on a road bike or indoors on a stationary bike.

 


 

These are only suggestions – if you do other aerobic sports like rowing, tennis or football, then great.

Do them often and build your fitness this way.

Skipping is also a great way of building aerobic fitness. It also helps with co-ordination, balance and agility. Perfect for skiing!

So, buy a skipping rope if you can …

 


 

LEVEL 2

BUILD STRENGTH
(4 WEEKS)

  • Strength is key to skiing
  • To ski a difficult line in the bumps or hold a high speed carved turn you will need to be strong
  • We are not talking about who can bench or squat the most weight here…
  • We are talking about total body strength: Upper body, lower body and core strength
  • You should spend at least 4 weeks on this stage before progressing to power
  • Always begin each session with a dynamic warm up and end with a few cool down stretches
  • To help you make an exercise routine I have made some Instagram videos (below)
  • They have demos of each exercise with explanations
  • To start attempt the simple versions of each exercise
  • But as you improve add the different variations to your work out

 

WORKOUT PLAN: STRENGTH

 

DYNAMIC WARM UP


 

 

SKIPPING VARIATIONS


 

 

SQUAT VARIATIONS


 

 

PUSH-UP VARIATIONS


 

 

LUNGES VARIATIONS


 

 

MOUNTAIN CLIMBERS


 

 

CORE


 

 

LOWER ABS


 

 

PLANK VARIATIONS


 

 

 

You should still include one aerobic workout (Level 1) in your weekly workout routine to keep it varied.

 


 

LEVEL 3

BOOST POWER
(2 WEEKS)

  • Power is strength at speed. Power is what you want when you need to suddenly make a difficult turn or adjust for different snow in the off-piste.
  • Power is the stage where exercising gets really interesting
  • Exercises are more varied, involve more moves and each session can be more focused on improving individual area
  • You do not have to spend a lot of time each day training to get results. 40mins of focused effort 3 times per week is easily enough
  • Always begin each session with a dynamic warm up and end with a few cool down stretches
  • To help you make an exercise routine I have made Instagram videos
  • These have demos of each exercise with explanations below
  • To start attempt the simple versions but as you improve add the different variations to your work out

 

WORKOUT PLAN: POWER

 

DYNAMIC WARM UP


 

 

SKIPPING VARIATIONS


 

 

BURPEES


 

 

BOUNDING


 

 

KB SWINGS


 

 

ASSAULT COURSE


 

 

LOWER ABS


 

 

PLANK VARIATIONS


 

 

 

For some of the exercises above you require equipment.

If you have access to some, great. But if not you, can improvise.

For example, use large water bottles instead of Kettlebells.

You should still include one aerobic workout in your weekly routine to keep it varied.

Also include one strength session at least once per week.

For blogs and more exercise information check out my website www.trainwithjake.co.uk or contact me on WhatsApp +41 797 159 017

 

 

JAKE’S FITNESS BLOGS:

EFFECTIVE
TRAINING

FITNESS
NUTRITION

RESISTANCE
TRAINING

 

 

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