Warm up the body to prepare for training. Do ten minutes on a cardiovascular machine (e.g. bike, treadmill, etc.) at a speed that will leave you slightly out of breath.
Muscle training develops the strength needed to correctly turn on skis and increase stability. (Pictures 1 to 5 illustrate the prescribed exercises).
| Frequency | Three times a week | |
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| Training time | 15-20 minutes | |
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| Method | Circuit | |
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| - perform a series of exercises, one after another,and then start over | ||
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| Series | 2-3 | |
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| Repetitions | 12 | |
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| Contraction speed | 3-0-3 | |
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| Recovery time between the series | none | |
Cardiovascular training improves breath control when going downhill and gives you the stamina to do a few extra runs.
| Frequency | Three times a week | |
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| Training time | 20-30 minutes | |
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| Machine | Elliptical machine, using the arms | |
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| Method | ||
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| - Intervals | ||
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| Intensity | ||
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| - Effort interval: 80% of the VO2 max - Recovery interval: 60% of the VO2 max | ||
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| Interval time | ||
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| - Effort interval: 2 minutes - Recovery interval: 3 minutes | ||
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Flexibility training increases joint range of motion, thus improving your performance on the slopes. These are the muscles to stretch: Lumbar extensors, abdominals, quadriceps, hamstrings, psoasiliacs (hip muscles) and calf muscles. Contraction speed Stretch the muscle until you feel slight tension. Hold for 60 seconds. | ||
Lunge with back foot on bench
Squats
Standing on one leg, rear leg raises
Toe raises
Abdominal plank using a stability ball