TIME TO GET TRAINING!

By now you’ve tried out all four Phases of the Skate to Ski Training System.
Now it’s time to put those hard-earned skills to good use. Below we present two plans to help you truly get a jump start on next ski season.
Choose which one is best for you and get skating!

Before you start - We’re about to recommend you do things like skating, yoga, jumping around your living room, etc. Please make sure you are in good enough health to do this. If you have any health concerns, please check with your doctor first.

TRAINING PLAN 1

Before using Training Plan 1 you should have mastered the skills in Phases 1 & 2 and have tried out the skills in Phase 3. Training Plan 1 is a one-week schedule that you can repeat for as many weeks as you'd like. No matter your skiing ability or athletic level, if you use Training Plan 1 for at least four weeks, you will absolutely be more prepared for ski season than you've ever been.

Training Plan 1 is designed to make cross-training on inline skates the key focus, but not the only part of your training. It’s important to mix it up with other types of exercises throughout your week. Each day’s workout is described below.

You can repeat this week back to back, or do it one week on, one week off. We recommend doing at least four weeks of this program before ski season to best prepare your ski-specific muscles, balance, and coordination.

SUNDAY
skate
FREE SKATE
MONDAY
core
CORE
TUESDAY
skate to ski
SKATE TO SKI 1
WEDNESDAY
yoga
YOGA OR STRETCH
THURSDAY
skate to ski
SKATE TO SKI 1
FRIDAY
endurance
ENDURANCE (OTHER SPORT)
SATURDAY
rest
REST
skate

FREE SKATE

clock 30-45 MINUTES

Being confident and in control on your skates is essential to getting the most out of the Skate to Ski Training System. Find a loop or out-and-back route that takes you about 30-45 minutes to complete. While skating, try varying your cadence to find your most efficient stride. Experiment with turn shape to control your speed on slight to moderate declines. Challenge yourself to maintain your pace on inclines. Mostly though, have fun carving up the pavement!

skate

CORE

clock 20-30 MINUTES

Core strength is essential to both skating and skiing. There are many great core workouts available for free on YouTube. Just make sure to pick one that hits more than just your abdominals. A good core workout should also focus on your lower back and hips. There are a ton of free Core workout videos on YouTube.
Click here for some suggested videos

skate

SKATE TO SKI 1

clock 30-45 MINUTES

This workout uses six exercises from Phases 2 & 3. You’ll need to find a smooth paved area that is free from traffic that is roughly 100-200 feet long. It should have a slight slope and be wide enough to set up cones for some of these exercises. You can go through these exercises in any order you’d like, spending 5-10 minutes on each skill. We’ve suggested 30-45 minutes, but feel free to spend as long as you’d like on this. Just like in skiing, know your limits. If you’re feeling exhausted and wobbly, it’s probably time for a break.

step
2-2 ANGULATION TURNS
step
2-3 LINE JUMPERS
step
2-5 UPHILL SKATING
step
3-1 UPHILL HAND DOWN THE HILL
step
3-2 HOURGLASS TURNS
step
3-3 LANE CHANGES
skate

YOGA OR STRETCH

clock 30+ MINUTES

If you haven’t tried yoga yet to help your skiing, you’re missing out. The flexibility and isometric strength that comes from yoga is a critical piece of many professional skiers’ training. If yoga just isn’t your thing, then at least you should do a light warm-up followed by stretching. There are a ton of free Yoga videos on YouTube.
Click here for some suggested videos

skate

ENDURANCE (OTHER SPORT)

clock 30-45 MINUTES

If you’re into skiing and inline skating, chances are you’re into something else that can give you a good cardiovascular workout. We recommend doing a Long Slow Distance (LSD) day with one of your other activities such as running, cycling, or swimming. By mixing It up, you can prevent overuse of the same muscles and keep connected with your other activities.

skate

REST

Your body needs a chance to recover in order to operate at a peak level. Having a down day to rest and recharge is essential to this program.


TRAINING PLAN 2

For many skiers, Training Plan 1 might be enough. But we also know there are some of you that like to take things up a notch. Maybe you’re already fit and just want to push yourself further. Maybe you ski professionally as an instructor or patroller. Maybe you’re a budding young ski racer. Or even someone on the USST who is looking to add some variety into your training. Whatever the case, we’ve got something for you.

Training Plan 2 is based on a two-week rotation. It ups the duration and intensity of the workouts to truly hone your ski specific muscles, balance, and coordination.

The two-week Training Plan 2 rotation is more demanding on your time and body. Looping the two-week cycle back-to-back may be more than you can manage. If so, you can alternate in a Training Plan 1 week in between, or even take a week off between two-week cycles. Listen to your body, this program is meant to build you up for ski season, not burn you out.

WEEK 1

SUNDAY
skate
ENDURANCE (OTHER SPORT)
MONDAY
core
SKATE TO SKI 2
TUESDAY
skate to ski
YOGA & CORE
WEDNESDAY
yoga
SKATE TO SKI 2
THURSDAY
skate to ski
PLYOMETRICS & CORE
FRIDAY
endurance
SKATE TO SKI 2
SATURDAY
rest
STRETCH & REST

WEEK 2

SUNDAY
skate
ENDURANCE (SKATING)
MONDAY
core
INTERVALS SKATE OR OTHER
TUESDAY
skate to ski
SKATE TO SKI 2
WEDNESDAY
yoga
YOGA & CORE
THURSDAY
skate to ski
SKATE TO SKI 2
FRIDAY
endurance
PLYOMETRICS & CORE
SATURDAY
rest
STRETCH & REST
skate

ENDURANCE (OTHER SPORT)

clock 45+ MINUTES

Similar to Training Plan 1, you will mix it up with one of your other activities such as running, cycling, or swimming. But now 45 minutes is the minimum.

skate

SKATE TO SKI 2

clock 60+ MINUTES

Start with a 15-minute Free Skate to get fully warmed up. Then choose 6-8 of the exercises below to work on for 45+ minutes. Spend 5-10 minutes on each skill. Try mixing up which exercises you perform throughout the two-week cycle.

step
2-3 LINE JUMPERS
step
3-1 UPHILL HAND DOWN THE HILL
step
3-2 HOURGLASS TURNS
step
3-3 LANE CHANGES
step
3-4 TRAVERSING
step
3-5 STOMP TURNS
step
4-1 POWER CARVE
step
4-3 HOP TURNS
step
4-4 SINGLE SKATE TURNS
step
4-5 OUTSIDE SKATE TURNS
skate

YOGA & CORE

clock 45+ MINUTES

You can either do your normal Yoga (or Stretching) routine followed by a Core workout, or do a Yoga workout that focuses heavily on the Core.
Click here for some suggested videos

skate

PLYOMETRICS & CORE

clock 45+ MINUTES

Perform your regular Core workout followed by a leg-blasting Plyometric workout. Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). Box Jumps are a great example of this exercise along with bounding, hop jumps and standing long jump. Plyometrics are high-impact so make sure your knees and joints can handle it.
Click here for some suggested videos

skate

ENDURANCE (SKATING)

clock 45+ MINUTES

This is a long-distance skate done at a moderate pace. As always, if you’re trying out a new route, make sure you’ve scoped it out in advance for hazards such as bad pavement, road debris, steep hills, high traffic, etc. This day should be about skating at a steady pace for a long distance. Try to increase the distance over time.

skate

INTERVALS SKATE OR OTHERINTERVALS

clock 30+ MINUTES

This can be done on skates or you can do this with another sport such as running, cycling, or swimming. The concept is that you go at a moderate pace for 2 minutes followed by an all-out sprint for 30 seconds and repeat. With skates, you should start out with a route that is relatively flat. Over time you’re free to add moderate hills into this to really build explosive strength and stamina.

skate

STRETCH & REST

clock 30+ MINUTES

Your rest day really should include some moderate stretching and foam rolling. The intensity of Training Plan 2 will cause you to build up lactic acid that can make you stiff. In fact, foam rolling at any point when you’re feeling tight is highly recommended.


Video

SUGGESTED VIDEOS

Here is a selection of videos from YouTube that you may find helpful. Again, please check with your doctor if you have any potential health concerns before trying these. Core workouts, Yoga, and especially high-impact Plyometrics carry a risk of injury.
Please know your limits before trying any of these.

Yoga

A wide variety of Yoga videos - Yoga with Adriene www.youtube.com/user/yogawithadriene/videos
If you’re feeling wiped and need recovery - Five Parks Yoga Apres Ski https://www.youtube.com/watch?v=ILiLO0Q6qFo
If you’re looking for a more intense athletic Yoga - Yoga For The Warrior www.youtube.com/watch?v=LRRbfcN29mM

Plyo & Core

Core workout with optionals weights - 30 Minute Intense Core Workout www.youtube.com/watch?v=N5ViYeGJOCA
Combo Core with Plyo - 45 Min HIIT Cardio and Abs Workout www.youtube.com/watch?v=eHUX2Gz_dhg
An intense Plyometric workout - STRONGER Month 1 Plyometric Workout www.youtube.com/watch?v=Yf4Y9XG8ZmY

Foam Roller

How to Use a Foam Roller for Recovery https://www.youtube.com/watch?v=t4A523-O5uk

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