Learning about fitness for skiing

Question

I hope this question doesn't feel like a get-rich-quick scheme for fitness.

I am struggling to get/stay fit for skiing. (Leisure).

I have not been able to find any coaches which focus on fitness for skiing (rather than general fitness or skiing technique). So I am thinking about buying a whole load of books on various aspects, but obviously, physical fitness is an incredibly large topic which spans many professions, so I am wondering if teaching myself what I need to know is feasible.

In short, I want to know what exercises a professional skier would embark on in a comprehensive regime. I have not found any books on this particular subject unfortunately. While I could get books on general aspects such as:

• Joint mobility
• Stretches
• Stamina
• Strength

It would be an awful lot of learning and reading. Especially if I want to know which of the above exercises would/wouldn't help with skiing, to avoid spending time working out on unnecessary exercises.

Can anyone recommend a learning path that cuts to the chase?

Thanks

Answer 1

Here's a good summary of muscles involved in skiing (in my experience, it is based on importance):

• Quadriceps.
• Hamstrings and Glutes.
• Inner and Outer Thighs.
• Calves.
• Abs and Back.
• Arms.

If you would like to get/stay fit for skiing you should target these muscles.

Based on personal experience, the following exercises prepare me the best for the skiing season and build the aforementioned muscles:

1. Cycling, roller-blading - fun, similar to skiing experience. Also perfect exercises for improving joint mobility and stamina. If you do some uphill cycling, you could also work on your muscle strength.
2. Squats, deadlifts - I'm personally following Starting Strength program. Very good exercises for developing your legs and your body overall.
3. Abs - any abs exercise will do.
4. Pull-ups, bench presses - for developing your arms.
5. Jogging - just to stay fit and develop your stamina.

From get-rich-quick perspective, I picked up skiing very quickly thanks to two exercises: roller-blading and squats.

Few more useful links: Building up your skiing muscles and The Best Stretches And Exercices For Skiing And Snowboarding.

Answer 2

I ski in Austria and Italy with quite a bit of off piste / black run fun. I generally keep pretty fit, but in the 6 to 8 weeks before I go skiing I shift a couple of my workouts to favour squats, dead lifts and box jumps (with ankle weights when possible).