4-Week Ski Trip Preparation Plan: Last-Minute Training Guide

Got a ski trip coming up fast? This intensive 4-week plan builds essential leg strength, upper body power, cardio, and core stability to get you mountain-ready. 3-4 workouts per week.

📅 4 weeks
💪 4x per week
📊 intermediate

Who this is for: People with 4-6 weeks before ski trip, some fitness experience, need focused preparation

Equipment needed:
dumbbellsresistance-bandyoga-mat

Training Schedule

Week 1: Foundation & Movement Assessment

4 workouts

Establish baseline fitness and build movement patterns

Day 1: Full Body Foundation

55 minutes
7 exercises
Goblet Squat
strength
4 sets × 12 reps • Rest: 60s
Hold dumbbell at chest. This is your baseline - note the weight you use. Focus on depth and control.
Walking Lunges
strength
3 sets × 12 per leg reps • Rest: 60s
Step forward, drop back knee down. This builds single-leg strength critical for skiing.
Romanian Deadlift
strength
3 sets × 12 reps • Rest: 60s
Hinge at hips, dumbbells down legs. Hamstrings and glutes power every turn.
Wall Sit
strength
3 sets × 60 seconds reps • Rest: 75s
Back against wall, thighs parallel. Record your time - you'll beat it by Week 4.
Calf Raises
strength
3 sets × 20 reps • Rest: 45s
On step or flat ground. Your calves keep you stable in boots all day.
Push-Ups
strength
3 sets × 12 reps • Rest: 60s
Chest to ground, full extension. Upper body strength for pole plants and falls. Modify on knees if needed.
Dumbbell Rows
strength
3 sets × 12 per side reps • Rest: 60s
Bent over or single-arm. Pull to hip. Back strength for posture all day.

Day 2: Cardio Baseline Test

35 minutes
1 exercises
Hill Walk or Incline Treadmill
cardio
1 sets × 35 minutes reps
Set incline to 8-10%. Sustainable pace. Note your heart rate - this simulates uphill skiing.

Day 3: Core & Upper Body

45 minutes
6 exercises
Plank Hold
core
4 sets × 45 seconds reps • Rest: 60s
Straight line head to heels. Core prevents back pain on long ski days.
Side Plank
core
3 sets × 30 seconds per side reps • Rest: 60s
Hip up, body straight. Lateral core strength for edge control.
Dumbbell Shoulder Press
strength
3 sets × 10 reps • Rest: 60s
Press dumbbells overhead. Shoulder stability for pole use and balance.
Russian Twists
core
3 sets × 30 reps • Rest: 60s
Seated, lean back, twist side to side. Rotational strength for pole plants.
Single-Leg Balance
mobility
3 sets × 45 seconds per leg reps • Rest: 45s
Eyes closed for challenge. Proprioception prevents injuries.
Hip Mobility Flow
mobility
1 sets × 10 minutes reps
90/90 stretch, pigeon pose, hip circles. Tight hips limit your skiing.

Day 4: Active Recovery

30 minutes
1 exercises
Easy Walk or Bike
cardio
1 sets × 30 minutes reps
Very light effort. Moving blood, staying loose. You're building, not breaking down.

Progression Strategy

  • •Week 1: Build foundation and assess baseline fitness. Don't go too hard - you need 3 more weeks.
  • •Week 2: Ramp up intensity significantly. Add weight, reduce rest, push harder. This is where gains happen.
  • •Week 3: Peak week - maximum output. Your legs should be tired but strong. Trip is 1-2 weeks away.
  • •Week 4: Reduce volume by 50%, maintain quality. Arrive at mountain fresh, not fatigued.
  • •If you feel sharp pain (not muscle soreness), back off immediately. Better slightly undertrained than injured.

Frequently Asked Questions

My trip is in less than 4 weeks - should I still do this?
Yes, but start at Week 2. If you have 2 weeks, do Weeks 2 and 4. If you only have 1 week, just do Week 4's taper workouts to activate without fatiguing. Something is better than nothing.
I'm already pretty fit - is this plan too easy?
If you regularly strength train, increase all weights by 20-30% from the start. The structure matters more than the exact weights - focus on ski-specific movement patterns.
Can I do this plan for snowboarding?
Absolutely. Snowboarding uses the same muscles and movement patterns. Consider adding extra ankle mobility work and rotational core exercises in Weeks 2-3.
What if I miss a workout?
Don't panic. Skip the missed workout and continue with the schedule. DO NOT try to "catch up" by doubling up - that risks injury. Consistency across 4 weeks beats perfection.
Should I do cardio on rest days?
Light walking is fine, but avoid hard efforts. You only have 4 weeks - recovery is when your body adapts. Don't sabotage your progress by overtraining.
What weight dumbbells should I use?
Start with weights you can control for all prescribed reps. Week 1: goblet squats with 20-35lbs. Increase 5-10lbs each week. Last rep of last set should be challenging but doable with good form.
I'm sore - should I still workout?
Muscle soreness is normal, especially Week 1-2. Do a longer warm-up (10min) and proceed. If you have joint pain or sharp pain, take an extra rest day. Listen to your body.
What should I do after this plan for my next trip?
This is crash-course preparation. For your next trip, start 12 weeks out with a comprehensive program for better results and less injury risk. Consider our full 12-week training program.

Ready to Get Started?

Get the complete training package with printable workout cards, video demonstrations, progress tracking tools, and personalized coaching support.

Start Training - £60

Last updated: 2025-02-06 • 8 min read