How to Train for Ski Mountaineering
Along with avalanche training, a game plan, an experienced partner, and supplies, a fit body should be on your list of essentials for ski mountaineering. If you're not in good enough shape, the trip could be treacherous. Here are a couple keys to focus on:
1. Your conditioning will have the most impact on your performance. Depending on the intensity of the exercise, your body uses different energy systems to supply power to your muscles. Improving these systems can help you avoid fatigue and build the power needed for quick reactions and difficult turns. To condition all your body's energy systems, perform intervals twice a week leading up to your trip. (Try this sample interval workout.)
2. Whether you're Alpine skiing, telemarking, or snowboarding, single-leg strength and stability are crucial for navigating the climb and the descent. Add these moves to your workout.
Split Squat – Back Foot Up:
Holding dumbbells at arm's length, place your back foot on a bench and step out into a lunge. Lower your hips toward the floor. Without letting your back knee touch the ground, return to the starting position by pushing with your front leg.
Stand with one foot flat on a box, the other on the floor behind you, and your arms back with elbows bent to 90 degrees. Jump vertically by swinging your arms forward and exploding through your front hip, knee, and ankle. Switch legs in midair so you land with the opposite foot on the box. Without pausing, repeat the movement, exploding back up with your opposite leg.