Strength training programs

Performing regular strength training programs and workouts before you hit the slopes is essential if you are to enjoy your holiday and remain injury free. To expect to be able to ski or snowboard up to 8 hours a day for a week non-stop without preparing first is the height of foolishness.

With injuries to the anterior cruciate and medial collateral ligaments in the knee making up almost 40% of all skiing injuries it makes sense to focus your strength training programs around the muscles around the knees.

When working this area, the ultimate exercise is squats. They build all the muscles around the knee as well as strengthening the core. Given that winter sports require a combination of strength and endurance, 3 to 4 sets of 10 to 12 reps would work well.

Other leg exercises that will help to improve your leg strength are lunges, leg presses, calf-raises, and leg curls and extensions. Given the dynamics of the sports involved, working with free weights is likely to be of much more benefit than machines. Perform a workout of three to four exercises three times a week for at least 12 weeks before your holiday.

A second key area is the core. Core muscles are vital for 'tying together' the use of the four limbs, and also maintaining balance. This is clearly a vital part of both skiing and snowboarding.

Core exercises such as the plank, crunches on an exercise ball, and bicycles should be performed three times per week as part of your workout.

Finally, it's wise not to forget the upper body. Although it's not as crucial as the legs, you will still use you upper body on the slopes. Push-ups, pull-ups or a variety of upper body exercises performed at least once per week will ensure that fatigue doesn't interfere with your fun.