Phase 1 is your foundation. It builds strength, endurance, and work capacity, setting you up for more demanding phases. It’s the ideal starting point if you’re coming off a break or want to improve overall fitness.

You should complete all four phases at least once before considering skipping to specific phases. Each phase is designed to build on the previous one, ensuring a well-rounded foundation and optimal results.

Phase 2 focuses on reactive strength and power through explosive movements like jumps and hops. These exercises train your nervous system to generate force quickly, which is critical for skiing’s dynamic demands.

If you’re struggling, reduce the intensity by:

• Lowering the jump height.

• Increasing rest between sets.

• Using simpler variations (e.g., pogos instead of depth jumps). Focus on quality over quantity, sharp, controlled movements are key.

Reduce gym sessions to 1-per week or focus on recovery work like mobility exercises. Prioritise skiing and use the program to maintain strength rather than build it. Feel free to skip entirely if fatigue is high.

Phase 4 is challenging but adaptable. Stick to the lower end of the rep ranges, take extra rest if needed, and scale back AMRAP sets if they feel overwhelming. This phase is meant to push you but not at the expense of form or safety. If you have completed the other phases you should be in good shape to carry out this phase.