Winter is here and it’s time to hit the slopes! As we get our winter gear out, it’s important to think about how to tune up our minds & bodies for the season, too.
One of the best things you can do to stay strong and injury free this winter is to prep with a little strength training. Doing some exercises at home, even in small doses, is a really effective way of staying healthy on your skis. Nothing ruins ski season like being sidelined with an injury!
On top of that, practicing functional movements at home can build the muscle memory to help your technique come together early in the season. By building your endurance and practicing healthy movement patterns in pre-season, you can jump start your season and ski strong all winter long.
We’re going to take you through three moves we love for building strength for ski season. Each of these movements imitates an action that we use in the backcountry. These are all exercises that have direct benefits for the moves we do on our skis.
How to do stagger squats:
How to do ski twists:
How to do twisting plank tucks:
Bringing our best selves to the outdoors isn’t just about how strong our bodies are. Training our minds is just as important. Seeking out and equipping yourself with mindset tools and an awareness of how to work with your nervous system as an outdoor adventurer will help you have better adventures all around. Your mental health needs care and training just like your physical health!
One of those mindset tools is titration, which refers to adding challenge in small doses without overwhelming your system. Often we feel pressure to push through and overdo it, or are in a rush to get ‘the most’ out of our training time. Overtraining can not only hurt your body, it can also affect your mood, situational awareness, and how much you enjoy your time outside. When adding strength training to your plan, be mindful of how much you add and how quickly.
We recommend starting at a low level of difficulty and adding challenges one step at a time. Take time to pause after the challenge and notice how it felt for you. Let your body recover and return to a feeling of safety. Once you have rested and processed, consider whether you want to add something harder, stay at your current level, or even switch it up to something easier.
Growing your skills with your mindset and nervous system helps you stay safer outdoors. There are so many benefits this has, but one example is improving your decision-making and risk management as a result of improved awareness of both your body and your surroundings. Another mindset example is self-talk: letting go of unhelpful self-talk like weakest link syndrome means we also have more fun! It’s a win-win.
If you want to dive into even more about making the most of this winter, here are a few resources to check out:
And to wrap up, if you’re in a place where investing more time on your winter training would be supportive to you, we invite you to join Ski Babes: Online Mind & Body Training for Winter! We created Ski Babes to help you train for winter recreation through structured-but-flexible workouts, a supportive community, anti-diet culture nutrition guidance, and nervous system-aligned training.
Join us for Ski Babes and train from your living room for a strong, intentional winter season. Our Late Winter Session starts January 16, 2023. Learn more or enroll for Ski Babes here.
See you there!
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