5-Week Winter Sports Conditioning

This program is designed to build strength and endurance progressively over five weeks. 

This program will take your overall fitness to the next level.

You will benefit whether your are an avid skier, snowboarder, skate skier, hockey player,etc  or you just want to improve your overall strength, conditioning and endurance.

Each week, the intensity or volume of the workouts will increase slightly.

Participants will be given (optional) “homework” workouts with a suggested schedule via video instruction to complete on their own

This program is good for most levels of fitness.

 This is an intermediate to advanced level training. 

• Week 1: Foundational Strength
• Focus on learning proper form for foundational movements like squats, lunges, planks with simple cardio bursts.
• We will use lighter weights and resistance bands with higher repetitions to build muscle endurance and solidify movement patterns
• We will focus on building strength in the stabilizer muscles, essential for sport performance.
• The at-home videos for this phase will focus on bodyweight exercises to reinforce these basics.
• Weeks 2 and 3: Hypertrophy & Endurance
• Increase the weight and decrease the repetitions to promote muscle growth (hypertrophy).
• More complex exercises and variations will be introduced,
• The at-home videos for this phase will incorporate (optional) resistance bands or light dumbbells to add a challenge.
• Weeks 4 and 5 Strength & Power
• Focus on more resistance and heavier weights with slower movements and lower repetitions to build maximum strength.
• Incorporate plyometric (explosive) movements to build power.
• The at-home videos will challenge participants with high-intensity interval training (HIIT) to improve cardiovascular fitness.