How to get ski fit for this Aussie winter with The Arc Ski Development Program
With the school holidays upon us, you’ll be clicking in to our skis in no time, if not already. To perform at the highest level and to prevent injury, we recommend all skiers – young and old get as fit and strong as possible before starting any on-snow seasonal training. To help, we’ve been lucky enough to have a program designed for The Arc’s athletes by Thredbo Mountain Academy’s super star Sports Scientist (and Moguls coach) Ruggero Rossi. Best of all, this training program can be done at home, without the need for a gym.
Day 1
| 10 warm up | Running or bicycle |
| 4 series x 10 push up with 2 minutes rest |  |
| 4 x 10 pull up with 2’ rest |  |
| 4 x 10 tricep dips with 2’ rest |  |
| 3 x 1’ plank with 1’ rest |  |
| 3 x 1’ side elbow plank per side with 1’ rest |  |
| 4 x 10 hip raise with 1’ rest |  |
| 10’ stretching | Upper body, lower body and back |
Day 2
| 10’ warm up | Running or bicycle |
| 15’ running | Good pace to keep the same rhythm for 15 minutes in a row |
| 2 x 10’ fartlek running (30” spring + 1’ slow pace with 3’ rest) | Start with slow pace for 1 minute, then 30 seconds of sprint, then another slow pace minute and so on, for 10’ in a row |
| 10’ stretching | Lower body and back |
Day 3
| 10’ warm up | Running or bicycle, all exercices MUST be done without any weight, just your NATURAL WEIGHT |
| 4 x 15 full squat with 2’ rest |  |
| 4 x 10 x leg step up with 2’ rest |  |
| 4 x 10 x leg forward lunge with 2’ rest |  |
| 4 x 10 legs raise with 1’ rest |  |
| 4 x 15 sit ups with 1’ rest |  |
| 4 x 15 seated russian twists per side with 1’ rest |  |
| 10’ stretching | Upper body, lower body and back |
Day 4
| 10’ warm up | Running or bicycle. MUST include some acceleration to warm up your legs well prior to training |
| 4 x 800m with 3’ rest | Keep up a good pace and learn to manage energies to finish the whole run |
| 4 x 80m with 2’ rest | Sprint as fast as possible |
| 6 x 40m with 2’ rest | Sprint as fast as possible |
| 10’ stretching | Lower body and back |
Day 5
| 10’ warm up | Running or bicycle. MUST include some acceleration to warm up your legs well prior to training |
| 5 x 5 forward squat jump with 2’ rest |  |
| 5 x 3+3 lateral squat jump per side with 2’ rest |  |
| 5 x 3+3 lateral bounds per side with 2’ rest |  |
| 10’ light running + 10’ stretching | 10’ light run to relax your legs’ muscle then focus on lower body and back |
Include 2 rest days per 7 day block, then repeat as many times for as long as you’re wanting to stay in tip top shape for skiing.
Disclaimer: This is a guide only and we recommend any athletes training do so under adult supervision, with the approval of their GP. Ultimately, responsibility for the athlete and this PT program will reside with the parent/guardian overseeing each session the athlete participates in. In the event the parent/guardian has concerns with any exercise listed on this program, a qualified trainer should be consulted.
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