2 сентября 2025 г.
Fitness
HIIT Enthusiasts
Runners
Sports
Built for the mountain: how to train for the slopes before the snow falls
Develop key performance pillars, to assure you hit the slopes with confidence: a smart, structured approach to training to move better, recover faster and perform with confidence in winter conditions.
Nonetheless, the first thing to understand is that preparing for winter sports is not something that can be rushed. The earlier you begin to prepare, the stronger you will become and the more resilient your body will be when it’s time to hit the slopes. Preparation can’t just be a rushed, quick and easy workout. It’s an ongoing process of improving key pillars of performance. So, start early, build up endurance and strength gradually and, more importantly, develop the proper mechanics to avoid injuries.
When it comes to snow sports, the earlier you start preparing, the better. Whether you have experience or not, the physical demands of the sport remain high. Skiing and snowboarding require a combination of strength, control, balance, and endurance. It is simple: the more prepared you are, the better you will perform. However, being ready isn’t just about sleeping well and a good breakfast, although very important, still. It’s about building a strong physical foundation well before you arrive.
At this point you’re probably asking yourself, where do I start and how do I know if I’m doing the right thing? This is where using the Technogym app can give you the piece of confidence you need. Tracking your progress, prescribing the activity you need to do and, if necessary, contact with your coach directly.
When it comes to snow sports, the earlier you start preparing, the better. Whether you have experience or not, the physical demands of the sport remain high. Skiing and snowboarding require a combination of strength, control, balance, and endurance. It is simple: the more prepared you are, the better you will perform. However, being ready isn’t just about sleeping well and a good breakfast, although very important, still. It’s about building a strong physical foundation well before you arrive.
At this point you’re probably asking yourself, where do I start and how do I know if I’m doing the right thing? This is where using the Technogym app can give you the piece of confidence you need. Tracking your progress, prescribing the activity you need to do and, if necessary, contact with your coach directly.
The foundation of most physical preparation starts with strength training. Snow sports in particular, requires a lot of strength in the lower extremities, the legs, facilitating quick turns and control. These sports also demand core strength for stability and upper body strength for balance. Thus, it is essential to develop strength within these areas strategically, in ways that can transfer into the sport itself.
For the legs, exercises like squats and lunges with the Technogym’s plate-loaded Pure Strength , or more isolated movements such as a leg press with the Biostrength, are excellent choices as they mimic the squat-like positions you’ll hold while skiing or snowboarding. These movements will engage every major muscle that are crucial for control on the slopes. It’s important to remember that the lower body is used constantly, whether it is to maintain balance or changing direction, making these exercises fundamental. Isometric or exercises that encourage ‘super slow’ movements, like on the Biostrength also highly recommended.
For the legs, exercises like squats and lunges with the Technogym’s plate-loaded Pure Strength , or more isolated movements such as a leg press with the Biostrength, are excellent choices as they mimic the squat-like positions you’ll hold while skiing or snowboarding. These movements will engage every major muscle that are crucial for control on the slopes. It’s important to remember that the lower body is used constantly, whether it is to maintain balance or changing direction, making these exercises fundamental. Isometric or exercises that encourage ‘super slow’ movements, like on the Biostrength also highly recommended.
Similarly, core stability exercises, such as planks, pallof-press and anti-rotational exercises help build the strength required to maintain balance. The core helps stabilise the body when you’re navigating difficult terrain or attempting high-speed turns. So, by developing a strong core, you’re building the foundation for safe and effective execution.
Yet, only focusing on strength can result in stiffness. That is why another valuable performance pillar is mobility & stability. Staying mobile in the hips, ankles, knees, and lower back to navigate the slopes without strain can directly impact your performance. These areas take a lot of the load during snow sports, so it is important that the body is not only strong but also mobile and flexible enough to perform optimally.
Yet, only focusing on strength can result in stiffness. That is why another valuable performance pillar is mobility & stability. Staying mobile in the hips, ankles, knees, and lower back to navigate the slopes without strain can directly impact your performance. These areas take a lot of the load during snow sports, so it is important that the body is not only strong but also mobile and flexible enough to perform optimally.
To increase mobility, it’s important to include dynamic stretches and mobility drills. Simple movements like static hip flexor and hamstrings stretches, can be performed before training or on rest days to maintain flexibility, or better yet, follow some of the Yoga or Pilates sessions on the Technogym app. Theres a strong chance they will include movements such as the pigeon pose, upward dog and dynamic lunges, that will also allow for greater mobility in the hips and lower back. Working on mobility allows you to perform with better range of motion, ensuring that the sport is less physically demanding, easier on the joints, and your technique isn’t compromised, keeping your turns fluid and your runs smooth.
On the other hand, we have cardiovascular conditioning. While strength and mobility are important, cardiovascular fitness shouldn’t be overlooked. Skiing and snowboarding require substantial cardiovascular endurance, particularly during long runs or when you’re on the slope at high altitudes. With the use of Skillrun or Technogym Ride you get data that can take your training to a new level, ensuring you are targeting the right capacities that give you the condition and endurance to keep going. By incorporating the training routines found on these pieces of equipment, of which include high intensity intervals, are especially effective, thanks to how it mimics the stop-and-start nature of skiing and snowboarding. This combined with long low intensity efforts, you will build the endurance required to perform for longer. This style of training improves cardiovascular efficiency, while also helping to maintain energy levels throughout the day.
The final pilar of performance to prepare for a successful winter season is stability and balance. Winter sports are often dynamic activities, demanding a high level of coordination. Stability & balance training will help you stay in control and reduce the risk of falls and possible injuries. Unilateral exercises, and the use of unstable surfaces or reducing points of contact with the ground while in isometric positions are all great methods to develop balance. As for stability, this training involves working on your ability to control your body’s movements under unstable conditions. The core is essential in this regard, as it helps stabilise your torso, while your limbs maintain movement.
If we put it all together, incorporating all of this into your training routine will provide you with a well-rounded foundation for the winter season ahead. Each aspect of training complements the other, helping you stay prepared for the demands of the slopes. Additionally, consistency is key, starting early, maintaining progress over time, and gradually improving your capacity will ensure you’re at your best. By focusing on this, you’ll experience better performance, reduced risk of injury, and an overall more enjoyable time on the mountains.
If we put it all together, incorporating all of this into your training routine will provide you with a well-rounded foundation for the winter season ahead. Each aspect of training complements the other, helping you stay prepared for the demands of the slopes. Additionally, consistency is key, starting early, maintaining progress over time, and gradually improving your capacity will ensure you’re at your best. By focusing on this, you’ll experience better performance, reduced risk of injury, and an overall more enjoyable time on the mountains.
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