Your core acts as a foundation for the rest of your muscles to work from, for skiing this will particularly be your legs. So naturally we start by building up the core strength before any other form of strength training. The best way to engage your core is to mix exercises together, such as plank paired with side planks, then sit ups paired with Russian twists.
Unfortunately, your legs are going to take a beating on the slopes - quads and calves in particular! But you can prepare them for the high intensity through weight training. The key point to remember is to train until the point of fatigue (until you physically can’t lift another weight with good form). One exercise that we recommend at YST is the split squat, not only does it focus on the quads but it also engages your core (see above). As for your calves, they are going to spend the majority of the time in a fully stretched position. The best way to avoid injury here is to keep them as loose as possible prior to your trip. We recommend a good loosen up before you hit the piste, so why not try a sports massage here at YST?
As you can imagine, it’s not going to be smooth sailing on the slopes, there may be some bumps along the way. The best way for your body to respond to this is to prepare for them. You can mix exercises up making them as fun as possible, from standing on one leg with your eyes closed to jumping & landing on unstable surfaces. Here at YST we offer exercise rehabilitation and prevention sessions, where we would look at incorporating many different exercises to work on your balance.
A great way to prepare for the slopes and to get your legs firing up is a power walk on an inclined treadmill. If you are pressed for time this is a great way to give your legs a great workout and also incorporates some cardio. As with any sport, being physically fit will give you an advantage and skiing is no different. Ensure you are warmed up both when training and on the slopes.
It is just as important to give your body the rest it needs between workouts as it is to prepare your body for the slopes. Without rest periods/days, you are not giving your body chance to recover and adapt. If this is your first time skiing, you are going to be introducing new challenges to the body and it takes time to adapt to these. You may find yourself stiff and aching at first whilst the body gets used to it, but always listen to your body - if it feels like its overdone it, it probably has!