Backcountry Ski & Split Training

By Elijah Christie and Zack McGill

The best way to avoid injuries and continue backcountry skiing & riding (even as we age) is to train — plain and simple. Ideally, you should get yourself a coach for individualized training plans fully customized to your needs. If that’s too expensive for you, going to group classes where you still get individualized coaching by professionals is a great way to go.

With our busy lives and schedules, however, even going to a fitness class at a set time can seem daunting. Thankfully, our partner at Evergreen Strength in Bellingham, WA has you covered for both in-person coaching and training as well as online training plans for those who need more flexibility. This resource will concentrate on:

• A brief overview of Evergreen On Demand (Evergreen’s online training options)
• Provide a sample of what one week in an eight week backcountry ski & split training plan looks like.

Evergreen on Demand

Evergreen on Demand provides those who sign up with access to numerous training programs, individual workouts, and a movement library to ensure you’re doing the movements correctly.

Training programs are all inclusive and detail all aspects of training for a particular activity. They detail equipment needs as well as exercises (description, tempo, amount, timing) for each session.

The Workout Library is perfect for one-off workouts based on how your body is feeling. Or mix and match for unlimited options. This library is consistently updated with more workouts to be completed on travel days, at home, or the gym!

The Movement Library covers 400+ movements so you know exactly how you should be moving. From bodyweight exercises to more advanced stretches and mobility, there is a demo for every movement on the Evergreen on Demand platform. That said, we highly recommend seeking out a qualified coach of trainer to ensure you are moving in a safe and healthy way.

Backcountry Ski & Split Training Sample

The Backcountry Ski & Split Training Program is 8 weeks in duration, 3 days a week, 2 sessions per day. It’s recommended to do the aerobic training in the AM and strength training in the PM, but you can also break up sessions into multiple days or do your sessions back to back if needed. Below is Week 1 in the training program to give you a taste of what these training programs look like!

Equipment

• 3 Pairs of dumbbells (light, moderate, heavy)
• 3 kettlebells (light, moderate, heavy)
• Bench
• Box/Stool
• Light looped resistance band.

Session 1A

40-50 minutes of Zone 2 (Light aerobic jogging)

Session 1B

Strength + Power:

• Dumbbell Front Squat with 3-1-1 tempo* 4×15
• Dumbbell Z Press 4×10

*3-1-1 Tempo: 00:03 descent-00:01 hold at bottom of repetition-00:01 ascent

Strength Accessory:

• Dumbbell Bulgarian Split Squats 3×10 each leg
• Dumbbell Plank Pull Through 3×20 total
• Pausing Skater Jumps* 3×10 total

*Hold at end of each repetition for 00:01 rather than immediately rebounding from jump.

Session 2A

Rest if needed, or 30-40 minutes of high intensity cycling.

Session 2b

Strength + Power:

• Dumbbell Seated Jumps 4×10
• Depth Drops 4×5

Strength Accessory:

• Burpees 3×15
• Lateral Line Hops 3×20 total
• Side Plank Rotation 3×15 each side

Session 3A

1-hour trail walk with weighted backpack or vest.

Session 3B

Strength + Power:

• Farmer Carry Dumbbell Deadlift 3-1-1 tempo* 4×15
• Dumbbell Renegade Rows 4×20 total

*3-1-1 Tempo: 00:03 descent-00:01 hold at bottom of repetition-00:01 ascent

Strength Accessory:

• Coffin Plank 3×45 seconds
• Russian Twist 3×20 total

Final thoughts

The above sessions are just one week in the 8 week online training program available to those who sign up for Evergreen on Demand. Online training is awesome for folks who are great at self-motivation and/or have very restrictive time schedules. If you know that you have a hard time pushing yourself or completing work outs on your own, then attending in-person training sessions could be a better way to go. These in-person training sessions just take an hour out of your day and Evergreen Strength offers ski and ride specific courses every fall. In short, there’s no excuse! Get that training on so you can get your shred on.