Training Rules
7 rules (0 hard, 7 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Training
Include isometric leg work (wall sits, iso holds) in every program
Skiing requires sustained muscle contraction in squat position
Include lateral movements (lateral bounds, skater hops) regularly
Skiing is lateral - train movement in all planes
Include plyometric training for explosive power and reaction time
Quick movements and shock absorption require trained reflexes
Include single-leg exercises in every session
Skiing demands independent leg strength and balance
Prioritize anti-rotation and stability core work
Core connects upper and lower body; stability prevents injury
Safety
Prioritize hamstring and glute strength
Strong posterior chain protects ACL from common ski injuries
Scheduling
No heavy leg training 48 hours before skiing
Fatigued legs increase injury risk on slopes