In-Season Strength Training for Snow Sports: Why It Matters and How to Make It Work

It’s that time of year when mountain guides, skiers, and snowboarders are spending every available moment in the mountains. For those who dedicated time to pre-season training, the rewards are clear—strong, capable legs that feel midseason-ready right from the start. But as ski and snowboard season kicks into high gear, many athletes face a common challenge: maintaining the strength and power they built in the pre-season.

The reality of snow sports is that they demand a significant amount of muscular endurance. Long days on the mountain naturally take a toll, often leading to a decline in strength and power as the season progresses. Unfortunately, once the lifts start spinning or the backcountry season is in full swing, many athletes neglect strength and power training altogether. But maintaining these elements throughout the season isn’t just possible—it’s essential for performance and recovery. By incorporating low-volume, high-intensity workouts twice a week, athletes can keep their strength gains, recover faster, and continue to perform at their peak.

Why Strength Training Matters During the Season

One of the biggest misconceptions is that strength training during ski season will add stress to an already taxed body. However, when done correctly, in-season strength and power training can actually enhance recovery and reduce fatigue. The secret lies in keeping the workouts short, focused, and efficient. High-intensity compound movements stimulate the release of human growth hormone, which aids in recovery and helps the body adapt to the demands of long days on the mountain. Incorporating strength and power training also keeps your nervous system primed and ready. This translates to quicker reactions, more stability, and that snappy feeling in your legs when you’re navigating a challenging descent or a tricky uphill skin track. Without it, athletes risk losing the explosiveness and muscular endurance they worked so hard to build in the preseason.

Breaking Down the Barriers

Despite its benefits, one of the most common refrains from athletes is, “I just don’t have time.” Between long workdays, family obligations, and the sheer exhaustion that comes with spending hours on the hill, finding the energy and motivation to train can feel impossible. But the good news? You don’t need hours in the gym to maintain your pre-season gains. Two short workouts a week, each lasting 20–30 minutes, are enough to make a noticeable difference. Strength training doesn’t have to feel like an overwhelming commitment—just a small, intentional effort to support your body and keep you performing your best.

The Two Workouts Every Snow Athlete Needs

1) Low-Volume Strength Training

Low-volume, high-intensity strength training is a game-changer for snow athletes. By focusing on compound movements—like squats, deadlifts, or pull-ups—you can build strength efficiently and effectively. A simple format to follow is:

Pick 1–2 compound exercises (e.g., a squat variation for the lower body and a pull-up or bench press for the upper body).

Perform 3–5 sets of 3–5 reps at a high effort level, with plenty of rest (2–3 minutes) between sets.

This style of training works best when integrated into your daily routine. During rest periods, multitask by folding laundry, organizing gear, or catching up on emails. This keeps the workout manageable and makes it easier to fit into your schedule.

2) High-Intensity Plyometric Training

Plyometric exercises are all about power and explosiveness, making them ideal for keeping your legs feeling snappy and responsive. Think box jumps, lateral bounds, or depth drops. A typical session might look like this:

Choose 1–2 plyometric exercises that mimic the demands of skiing or snowboarding.

Perform 10–12 sets of 3–5 reps with short rests of 30–60 seconds between sets.

Unlike strength training, plyometric workouts are more focused and don’t lend themselves to multitasking. However, they’re usually even shorter—10–15 minutes is often enough to get the job done. The Payoff when done consistently, these two types of workouts help athletes stay strong, explosive, and resilient throughout the season. Not only do they improve your performance on the hill, but they also enhance recovery, making it easier to bounce back after a long day.

It’s important to note that these workouts are intended for athletes who already have a solid pre-season foundation. If you’re new to strength or plyometric training, ease into these movements and prioritize good form over intensity.

Stay Strong All Season

The winter season is long, and the demands of the mountains are relentless. By dedicating just a small amount of time each week to strength and power training, you’ll set yourself up for success—not just in the early season but all the way through the spring melt. Your legs will feel stronger, your recovery will improve, and you’ll be able to make the most of every powder day. Don’t let your preseason gains go to waste. Keep your training simple, focused, and consistent, and enjoy the rewards all season long.