How I’m Training for Japan (And How You Can Train for Skiing Too)

Written By Lucyna Mierz

I’ve been training specifically for skiing this winter, so I wanted to show you exactly how I’m preparing and how you can train for skiing too.

When I think about training I generally focus on staying strong and healthy for longevity, but sometimes it’s nice to have a goal or trip to look forward to for extra motivation. 

In January I am going to Japan and being the nature loving outdoorsy woman that I am, skiing is the priority. Food being the other priority. 

So for the past few months I have been training with that in mind.

Skiing somewhere in Leysin.

How can this help you? I’m glad you asked. You will see how to think about planning your training and you get an insight into what a certified strength coach and personal trainer does to train for skiing.

How to Train for Skiing: What Your Body Needs

The Initial Check

  1. The sport and what my body needs to be able to handle

Skiing is a dynamic sport. Needs you to be strong and reactive. This means working on absorbing impact, being to change directions quickly, have enough muscular endurance to recover quickly and keep going. 

My body needs to have strong legs and hips.

  • A strong core to protect the spine and transfer energy to different parts of my body.

  • Stability and awareness of my knees, hips and feet to prevent injury.

  1. My time and life (stress, busy-ness, priorities, activities)

  • I have access to a gym 2x per week (Tuesday and Thursday). 

  • I commute to work 4 days per week, on those days I have to wake up at 6AM, and I know (from experience) I will not be getting up earlier than that - sleep is important. 

  • Friday - Sunday I like to skiing or be outdoors so planning a big workout won’t work. 

  • I don’t like spending more than 45min-1hr in the gym.

Planning My Ski Training Program

Training Principles:

Strength + Power in the gym 2x per week → Full Body Workout with mobility

Cardiovascular Endurance - I like running so I can do some trail runs or ski tours if the snow is good → 2x per week

Friday - Sunday → mobility work if I have the time (can be 5-20min)

Weekly Ski Strength Training Structure:

Warm Up

Plyometrics (jumps and landing mechanics)

Strength (picking 2-3 movement patterns between different workouts)

Squat, Deadlift, Push, Pull

Support Exercises (single leg work, accessory exercises, also fun stuff)

Core/Mobility

Ski Workout Example (Full Strength Session)

CNS Prep / Dynamic Warm-up (10 mins)

  • Leg Swings, Spiderman Lunge with Thoracic Rotation, Cat-Cow, Banded Glute Bridges, A-Skips, Lateral Hops.

Plyometrics (4 sets of 4-5 reps)

  • Depth Drops to Stable Landing: (From a 12-18" box) Focus on absorbing the force quietly and firmly. No rebound jump.

  • KB swings (quick, snappy) 8-12reps

Strength (3 sets of 4-6 reps)

  • A1. Barbell Back Squat: Focus on heavy, controlled reps.

  • A2. OH press

  • A3. Pull Ups

Support Exercises 3 sets 10 reps

  • B1. Push-Ups: (or Barbell Bench Press)

  • B2. Hip Thrusts

  • C1. Hangs (30s)

  • C2. Scapular pulls (10)

Core Circuit (3 rounds, minimal rest)

  • Stir the Pot: 8 circles each direction (on a stability ball)

  • Hanging Knee Raises: 10-12 reps

  • Copenhagen Plank hold 30s

  • Pallof Press to Iso-Hold: 30 seconds per side

Conditioing (or the Cardiovascualr Part)

  • Zone 2 cardio: bike, row, ski erg
    30–40 min at conversational pace

Ski-specific intervals:

  • 6–10 × 30 sec hard effort / 1:30–2:00 easy
    or

  • 10 × 15 sec all-out / 45 sec rest (bike or hill)

Final Thoughts: Train for the Life You Want

The take away you should take from this is that training should fit your lifestyle and support the life you want to live. My goals are to spend as much time as I can outdoors, and to keep improving at the sports and activities I like to do. This looks totally different from someone looking to compete at body building championships, or recovering from an injury.

@alexgoesglobal

 What I have found amazing is that at 32 years I am fitter than I was at 28 years old. This has come from learning about what works for me and my body, accepting that certain weeks will be great and others less so, and being excited about the fact that I am doing this for the long term (hello longevity!). 

If you want a personalized ski training plan, reply or join my weekly movement newsletter.


See you out there,

Lucyna

Lucyna Mierz
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