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Offseason Training for Skiers and Snowboarders

  • Writer: Andrew McKeever
    Andrew McKeever
  • Jun 15
  • 3 min read

1. What Should Offseason Training Focus On?


Lower Body Strength & Power

Skiing and snowboarding are leg-dominant sports that demand both strength and power. You need the ability to absorb force, stabilize at awkward angles, and produce quick bursts of speed and control. Here are key exercises to build those qualities:

  • Squats (bodyweight, goblet, or barbell) – 3×8–12

  • Deadlifts – 3×6–10

  • Lunges & Split Squats – 3×8–10 each side

  • Jump Variations (box jumps, lateral bounds) – 3×5–6


These movements train your legs to be stronger under load and more explosive when you need to generate quick power or absorb impact.


Core Strength & Anti-Rotation Stability

A strong core doesn’t just mean six-pack abs—it means control. You need rotational strength and stability to stay balanced when carving, jumping, or landing on uneven snow.Key core builders:

  • Pallof Presses – 3×10/side

  • Dead Bugs – 3×10/side

  • Woodchoppers or Cable Rotations – 3×12/side

  • Bird Dogs & Side Planks – 3 sets of 20–30 sec holds


These train your trunk to stay strong and stable while your lower body moves freely underneath you.


Power & Reactivity

Your body needs to respond quickly to changes in terrain and sudden movements. Training for reactivity and power keeps you quick on your feet (or your edges).Try these 1–2x/week:

  • Broad Jumps

  • Depth Jumps or Hops

  • Skater Bounds

  • Tuck Jumps


Keep reps low and explosive. Focus on quality over quantity.


Conditioning & Endurance

Mountain days are long. Whether you're skinning uphill, hiking for lines, or riding bell to bell, your aerobic base matters. Offseason is the time to build it without the wear and tear of winter.Options:

  • Zone 2 Cardio (bike, hike, run) – 30–60 minutes, 2–3x/week

  • Short HIIT (sprints, sleds, rower) – 20–30 minutes, 1–2x/week


A blend of both will give you the endurance to stay out all day and the anaerobic edge for short, intense bursts.


Mobility, Recovery, & Injury Prevention

Joint mobility and tissue quality often get overlooked—but they’re critical for avoiding injury and keeping movement smooth.Add:

  • Dynamic warm-ups pre-training

  • Hip and ankle mobility work 2–3x/week

  • Foam rolling or massage on recovery days

  • Yoga or movement-based flow 1–2x/week


2. Sample 8‑Week Structure


Here’s how to break it down:

Weeks 1–4 – Build the Base

  • 2× strength workouts (focus on form and volume)

  • 2× cardio (one steady-state, one interval-based)

  • 1× mobility or recovery session

Weeks 5–8 – Increase Intensity

  • 2× strength workouts (add plyometrics + heavier loads)

  • 1–2× cardio (shorter but more intense intervals)

  • 1× full-body mobility/recovery


This simple structure keeps you progressing without burning out, and you can adjust based on your schedule or sport-specific needs.


3. Late Offseason – Transitioning to Snow

As the season approaches, gradually shift your focus:

  • Replace some general cardio with terrain-like drills (stairs, trail runs, hill sprints)

  • Practice lateral movement, agility, and balance (BOSU squats, single-leg hops, slide board work)

  • Keep your strength but reduce total volume so you're fresh heading into winter


4. Why Work With Me?

If you’re serious about showing up strong and confident for first chair, you need more than random workouts—you need a plan. I build custom training programs for mountain athletes that combine strength, conditioning, and recovery, all tailored to your goals, gear, and lifestyle. Whether you ride park, powder, or both—I’ll help you own your offseason.


Offseason Breakdown

Training Focus

Purpose

Frequency

Lower Body Strength

Stability, control, and power

2x/week

Core Training

Balance and rotational control

2x/week

Power/Explosiveness

Quick reactions and energy transfer

1–2x/week

Cardio & Endurance

All-day stamina

2–3x/week

Mobility & Recovery

Injury prevention & movement quality

1–2x/week

Closing Thoughts Don’t waste the offseason waiting for snow—use it to prepare for it. With focused strength and conditioning, you’ll not only ride better, you’ll reduce your risk of injury and recover faster between sessions. Want help dialing in your program? Reach out and let’s get started.


See you next blog!

- Andrew

 
 
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