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Outside Magazine October 2001

Regimen
Pay Now, Shine Later
Want to rule your favorite winter sport? You can, with this eight-week plan.

Preparation | Regimen | Health | Clothing

MOST ADULTS INVESTabout as much time fitness training for winter sports as children do for hurling snowballs. Dumb move, says Kevin Sweeney, head ski coach at the University of Utah, where the team has won three NCAA ski championships under his watch. "The enjoyment factor grows exponentially when you're able to do more," he says. "In cross-country, skate-skiing at two miles an hour is not a lot of fun compared to being able to glide along at ten or 12 miles an hour. And in downhill, you just won't be able to take advantage of the new sidecuts and carve solid turns unless you have the leg strength to hold the ski on edge." Our eight-week program (see summaries and chart below) is based on the regimen the Utes use every fall and optimizes four fitness elements central to winter sports: endurance, speed, power, and flexibility.

WORKOUT SCHEDULE
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
WEEK 1	(30 min.)		(1 rep.)	(30 min.)		(1 rep.)
WEEK 2	(35 min.)		(1 rep.)	(35 min.)		(2 reps.)
WEEK 3	(40 min.)		(2 reps.)	(40 min.)		(2 reps.)	(40 min.)
WEEK 4		(40 min.)		(3 reps.)		(40 min.)
WEEK 5	(40 min.)		(3 reps.)	(40 min.)		(3 reps.)
WEEK 6	(45 min.)		(3 reps.)	(40 min.)		(3 reps.)	(45 min.)
WEEK 7	(50 min.)		(3 reps.)	(40 min.)		(3 reps.)	(50 min.)
WEEK 8		(40 min.)		(3 reps.)		(50 min.)