At Home Ski + Snowboard Strength & Conditioning Program - 8 Week
How it works.
3 days a week. Strength Training. Accessory strength. Conditioning.
Record all of your workout scores and times, as well as the amount of weight lifted in each strength session.
If you are new to strength and conditioning and/or these movements or exercises, we highly recommend seeking out a qualified coach or trainer to make sure you are moving in a safe, healthy way.
Example sets & reps:
Dumbbell Standing Arnold Press 3x15
-Single Leg Dumbbell Romanian Deadlift 3x10 each leg
This means complete 3 total rounds of 15 reps for Arnold press and 10 reps for SL dumbbell Romanian deadlift. Complete each exercise before moving on to the next round.
Equipment list: We recommend 3 pairs of dumbbells — Light, moderate and heavy & 3 Kettlebells — Light, moderate and heavy.
Kettlebells & Dumbbells are interchangeable when applicable, use what you can.
You will also need:
Bench
Box/stool
Light looped resistance band
Week 1
Session 1
Strength 1:
-Dumbbell Standing Arnold Press 3x15
-Single Leg Dumbbell Romanian Deadlift 3x10 each leg
Strength 2:
-Dumbbell Glute Bridge Floor Press 3x12
-Russian Kettlebell Swings 3x8
Conditioning:
4 rounds for time
-Dumbbell Devil’s Press x 10 (#30/20)
-Butterfly Sit Ups x 20
-Run x 200m or 45 seconds
Session 2
Strength 1:
-Kettlebell Goblet Squats 3x15
-Single Arm Dumbbell Bench Row 3x10 each arm
Strength 2:
-Dumbbell Bulgarian Split Squats 3x12 each leg
Conditioning:
TABATA (20 seconds on/10 seconds off x 8 rounds)
Rest 1 minute
TABATA (20 seconds on/10 seconds off x 8 rounds)
-V Ups or Knee Tucks
Rest 1 minute
TABATA (20 seconds on/10 seconds off x 8 rounds)
Session 3
Strength 1:
-Double Dumbbell Sumo Deadlift 3x15
-Dumbbell Bench Press 3x10
Strength 2:
-Dumbbell Death March 3x16 total
-Contralateral Single Arm and Single Leg Dumbbell Strict Press 3x8 each side
Conditioning:
Alternating EMOM (every minute on the minute) x 16 minutes
-Russian Kettlebell Swings x 20 (#53/35)
-Jackknives x 24 total
-Dumbbell Push Press x 16 (#30/20)
-Burpees x 8
Week 2
Session 1
Strength 1:
-Dumbbell Front Squats 3x15
-Dumbbell Renegade Rows 3x12 total
Strength 2:
-Dumbbell Farmer Carry Forward Lunge 3x10 each leg
-Dumbbell Hang Power Snatch 3x6 each arm
Conditioning:
AMRAP (as many rounds and reps as possible) x 15 minutes
-Step Ups (“24/20)
Session 2
Strength 1:
-Dumbbell Farmer Carry Deadlift 3x15
-Dumbbell Z Press 3x10
Strength 2:
-Dumbbell Romanian Deadlift 3x12
-Dumbbell Hang Power Clean + Push Jerk 3x6
Conditioning:
For time
-Burpees x 15
-Russian Kettlebell Swings x 45 (#53/35)
-Burpees x 15
-Russian Kettlebell Swings x 30 (#53/35)
-Burpees x 15
-Russian Kettlebell Swings x 15 (#53/35)
Session 3
Strength 1:
-Alternating Kettlebell Gorilla Rows 3x20 total
-Kettlebell Farmer Carry Step Ups 3x10 each leg
Strength 2:
-Kettlebell Upright Row + Squat 3x12
Conditioning:
30 seconds on/15 seconds off x 5 rounds
Week 3
Session 1
Strength 1:
-Kettlebell Goblet Strict Press 3x12
-Contralateral Single Arm and Single Leg Dumbbell Romanian Deadlift 3x8 each side
Strength 2:
-Dumbbell Floor Press 3x10
-Single Leg Elevated Glute Bridge 3x8 each leg
Conditioning:
AMRAP (as many rounds and reps as possible) x 14 minutes
-Russian Kettlebell Swings x 25 (#53/35)
-Mountain Climbers x 20
-Air Squats x 15
-Butterfly Sit Ups x 10
Session 2
Strength 1:
-Kettlebell Straight Arm Squat 3x12
-Alternating Dumbbell Bent Over Row 3x16 total
Strength 2:
-Kettlebell Goblet Reverse Lunges 3x8 each leg
-Dumbbell Billy Bobs 3x8
Conditioning:
6 rounds for time
-Run x 400m or 90 seconds
-Dumbbell Thrusters x 15 (#35/20)
Session 3
Strength 1:
-Banded Russian Kettlebell Swings 3x12
-Dumbbell Glute Bridge Floor Press 3x8
Strength 2:
-Contralateral Single Arm and Single Leg Kettlebell Romanian Deadlift + Row 3x6 each side
-Overhead Kettlebell March 3x12 total
Conditioning:
30 seconds on/15 seconds off x 5 rounds
-Dumbbell Skier Swings (#30/20)
Week 4
Session 1
Strength 1:
-Contralateral Single Arm Front Rack Dumbbell Step Up 3x8 each leg
-Single Arm Kettlebell Gorilla Row 3x8 each arm
Strength 2:
-Kettlebell Goblet Split Jumps 3x12 total
-Single Arm Kettlebell High Pull 3x6 each arm
Conditioning:
AMRAP (as many rounds and reps as possible) x 20 minutes
-Run x 400m or 90 seconds, Row x 400m, or Bike x 0.6mi
-Kettlebell Goblet Forward Lunges x 16 total (#44/26)
-Kettlebell Goblet Strict Press x 8 (#44/26)
Session 2
Strength 1:
-Kettlebell Staggered Stance Farmer Carry Deadlift 3x8 each leg
-Alternating Dumbbell Z Press 3x12 total
Strength 2:
-Dumbbell Skier Swings 3x10
-Contralateral Single Arm Half Kneeling Dumbbell Press 3x6 each side
Conditioning:
4 rounds for time
-Get Ups x 25
-V Ups x 25
Session 3
Strength 1:
-Dumbbell Renegade Rows 3x12 total
-Single Arm Dumbbell Thrusters 3x6 each arm
Strength 2:
-Dumbbell Reverse Flies 3x12
-Kettlebell Goblet Lateral Box Step Over 3x10 total
Conditioning:
TABATA (20 seconds on/10 seconds off x 8 rounds)
Rest 1 minute
TABATA (20 seconds on/10 seconds off x 8 rounds)
-Kettlebell Goblet Squats (#44/26)
Rest 1 minute
TABATA (20 seconds on/10 seconds off x 8 rounds)
Week 5
Session 1
Strength 1:
-Dumbbell Push Press 4x10
-Rear Elevated Single Leg Kettlebell Romanian Deadlift 4x6 each leg
Strength 2:
-Kettlebell Goblet Bench Press 4x8
-Hand-to-Hand Russian Kettlebell Swings 4x12 total
Conditioning:
5 rounds for time
-Dumbbell Farmer Carry Deadlift x 12 (#35/20)
-Dumbbell Hang Power Clean x 9 (#35/20)
-Dumbbell Push Press x 6 (#35/20)
-Burpees over Dumbbell x 10
Session 2
Strength 1:
-Dumbbell Front Rack Split Squats 4x8 each leg
-Dumbbell Supine Bent Over Row 4x10
Strength 2:
-Dumbbell Jump Squats 4x10
-Single Arm Kettlebell Upright Row 4x6 each arm
Conditioning:
Alternating EMOM (every minute on the minute) x 15 minutes
-Kettlebell Goblet Squats x 15 (#53/35)
-Dumbbell Billy Bobs x 8 (#30/20)
-Box Jumps x 8 (“24/20)
Session 3
Strength 1:
-Double Dumbbell Sumo Deadlift 4x10
-Contralateral Single Arm and Single Leg Dumbbell Strict Press 4x6 each arm
Strength 2:
-Dumbbell Hang Power Cleans 4x10
-Kettlebell Waiter Walk 4x50ft each arm
Conditioning:
30 seconds on/15 seconds off x 5 rounds
-Kettlebell Sumo Deadlift (#53/35)
-Plyo Step Ups (“24/20)
Week 6
Session 1
Strength 1:
-Dumbbell Bulgarian Split Squats 4x8 each leg
-Dumbbell Billy Bobs 4x6
Strength 2:
-Single Kettlebell Squat Clean 4x10
-Turkish Get Up 4x3 each arm
Conditioning:
21-15-9
-Kettlebell Goblet Squat (#53/35)
Session 2
Strength 1:
-Kettlebell Burpee + Deadlift 4x8
-Single Arm Dumbbell Push Press 4x6 each arm
Strength 2:
-Dumbbell Glute Bridge 4x10
-Kettlebell Goblet Bench Press 4x8
Conditioning:
40 seconds on/20 seconds off x 4 rounds
-Seated Dumbbell Arnold Press (#25/15)
-Dumbbell Plank Pull Throughs (#25/15)
Session 3
Strength 1:
-Single Kettlebell High Pull 4x8
-Bulgarian Split Jumps 4x10 each leg
Strength 2:
-Ipsilateral Front Rack Single Arm Kettlebell Step Up 4x6 each leg
Conditioning:
AMRAP (as many rounds and reps as possible) x 6 minutes
-Dumbbell Renegade Rows x 10 total (#35/20)
-Jump Squats x 10
Rest 2 minutes
AMRAP (as many rounds and reps as possible) x 6 minutes
-Leg Raises x 8
-Kettlebell Goblet Reverse Lunges x 6 total (#44/26)
-Kettlebell Upright Rows x 4 (#44/26)
Week 7
Session 1
Strength 1:
-Kettlebell Tall Kneeling Press 5x8
-Single Leg Kettlebell Romanian Deadlift 5x8 each leg
Strength 2:
-Single Arm Dumbbell Bench Press 5x8 each arm
-Single Leg Glute Bridge Hold 5x30 seconds each leg
Conditioning:
30 seconds on/15 seconds off x 4 rounds
-Dumbbell Skier Swings (#35/20)
Session 2
Strength 1:
-Dumbbell Front Rack Split Squats 5x8 each leg
-Single Arm Dumbbell Bench Row 5x8 each arm
Strength 2:
-Kettlebell Goblet Squat Hold (5 seconds at bottom of each rep) 5x8
-Dumbbell Power Snatch 5x5 each arm
Conditioning:
30-20-10
-Dumbbell Thrusters (#30/20)
-Box Jumps (“24/20)
Session 3
Strength 1:
-Kettlebell Push Up + Deadlift 5x8
-Kettlebell Server’s Press 5x8 each arm
Strength 2:
-Dumbbell Glute Bridge Floor Press 5x10
Conditioning:
30 seconds on/15 seconds off x 5 rounds
-Kettlebell Farmer Carry Deadlift (#53/35)
Rest 2 minutes
30 seconds on/15 seconds off x 5 rounds
Week 8
Session 1
Strength 1:
-Dumbbell Farmer Carry Step Up 5x6 each leg
-Dumbbell Renegade Rows 5x10 total
Strength 2:
Conditioning:
Alternating EMOM (every minute on the minute) x 18 minutes
-Kettlebell Goblet Reverse Lunges x 24 total (#44/26)
-Hand Release Push Ups x 16
-Rest
Session 2
Strength 1:
-Double Dumbbell Sumo Deadlift 5x6
-Kettlebell Goblet Strict Press 5x8
Strength 2:
-Rear Elevated Single Leg Kettlebell Romanian Deadlift 5x6 each leg
-Kettlebell Push Up 5x8
Conditioning:
AMRAP (as many rounds and reps as possible) x 3 minutes
-Russian Kettlebell Swings x 10 (#53/35)
-Burpees x 5
Rest 1 minute
AMRAP (as many rounds and reps as possible) x 3 minutes
-Dumbbell Renegade Rows x 10 total (#30/20)
-Dumbbell Farmer Carry Deadlift x 10 (#30/20)
Rest 1 minute
AMRAP (as many rounds and reps as possible) x 3 minutes
-Superhero Raises x 10
-V Ups x 10
Session 3
Strength 1:
-Dumbbell Z Press 5x6
-Single Kettlebell Squat Clean 5x6
Strength 2:
-Dumbbell Front Rack Reverse Lunge 5x8 each leg
Conditioning:
4 rounds for time
-Run x 400m or 90 seconds
-Step Ups x 20 total (“24/20)
-Burpees x 10