Powder Prep

Get ready to hit the slopes with OAT’s comprehensive 90-day, ski-specific training program designed for both skiers and snowboarders. Progressing through three tailored phases – Greens, Blues, and Blacks – this program emphasizes stability, strength, endurance, agility, and power, aiming to ensure an enjoyable and injury-free season of shredding!

Ski Specific Workouts

90 Day Program

Video Exercise Library

Program Features

  • Training App

    - 24/7 Access to your training program
    - Message your trainer and Powder Prep Community
    - 700+ exercise, mobility, and philosophy videos
    - Daily ski-focused workouts
    - Daily mobility routines
    - Weekly cardiovascular programming
    - OAT Strava Club Access
    - Garmin, Apple Watch, MyFitnessPal and Withings integration

  • Goals

    - Cardiovascular Endurance
    - Muscular Strength & Stability
    - Agility & Balance
    - Joint Mobility
    - Injury Prevention

7-day Free trial

Monthly Subscription
$33 monthly
90-Day Access
$85 one-time payment

Join our Powder Prep Program with a 7-Day Free Trial and flexible payment options for every adventurer. Choose from a monthly subscription at just $33, or opt for a 90-day access with a one-time payment of $85 (15% savings). Once registered, you’ll gain access to your OAT Athlete Portal, with additional resources relevant to your program. Don’t forget to check your email for instructions to download the ABC Trainerize App from the App Store or Google Play. After setting up your account, complete our Digital Waiver and Consultation Form to start your ski fitness journey!

Program Flow

1

Greens

The first 4 weeks of training in the Powder Prep Program utilizes stabilization bodyweight routines to improve neuromuscular efficiency, correct muscle imbalances, and understand fundamental movement patterns.

Greens

Stabilization 

The primary objective of Stabilization Phase is to develop Neuromuscular Efficiency - your nervous system’s ability to recruit specific muscle groups to contract and stabilize specific joints during functional movements. We never want to add strength to dysfunction, for that will further perpetuate potential movement imbalances. Ultimately, we want to develop optimal movement patterns to reduce risk of injury, optimize performance in the field, and set you up for rapid progression in later phases. We

2

Blues

Building upon the first training block, we focus heavily on developing muscular endurance, balance and agility as winter rapidly approaches. Workouts become longer and more challenging.

Blues

Strength & Agility

After establishing excellent biomechanics and neuromuscular pathways, we're ready to advance to the the Blue Runs! This Strength Endurance phase utilizes more circuit style training to develop muscular endurance and cardiovascular performance with a strong emphasis on agility and balance. Additionally, we employ more advanced mobility techniques like Active-Isolated Stretching and Active-Release Technique to dive deep into breaking up myofascial adhesions to improve range of motion. 

3

Blacks

After 8 weeks of training, you're ready to shred the gnar! These are the most difficult workouts in the program focusing on developing muscular strength, cardiovascular endurance, and power to take your skiing to the next level.

Blacks

Endurance & Power

We are finally ready to head to the gnarliest runs on the mountain! This final phase is undoubtably the most difficult of the program. With a primary focus on developing Rate of Force Production - your musculoskeletal system’s ability to quickly and powerfully fuel muscle contractions under various levels of stress. Despite this goal, we still draw on major components from both Stabilization and Strength Endurance Phases due to the intensive nature of the workouts. Similar to previous phases, Power Phase comes complete with continual progressive loading of cardiovascular and mobility training.

Program Requirements

Equipment

Enhance Your Training with the Right Equipment

Our Powder Prep Program has been crafted to allow skiers and snowboarders to complete the entire program just your bodyweight. However, having the certain equipment can enhance your training experience and results. While the program is adaptable, there are a few essential items for those who wish to elevate their training. Below is a guide to the required and optional equipment for the Powder Prep Program.

Equipment Guide:

  • Yoga Mat*: Crucial for ground exercises, offering comfort and stability.
  • Foam Roller (any density)*: Vital for aiding muscle recovery and enhancing flexibility.
  • Lacrosse Ball (or other massage ball)*: Ideal for targeted muscle relief and facilitating myofascial release.
  • Supportive and Comfortable Hiking or Running Shoes*: Essential for safe and effective training, particularly for outdoor exercises.
  • Weights (dumbbells, kettlebells, or plates)*: Key for versatile strength training, adaptable to a variety of exercises. This can be substituted with any style of external resistance. 
  • 12-20″ Box, Bench, or Step*: A multipurpose piece for diverse strength and power exercises.

Optional Equipment:

  • Bosu Ball: Excellent for balance and stability challenges.
  • Stability Ball: Adds an extra dimension to core workouts and overall routine.
  • TRX: Provides a wide array of bodyweight exercises for strength and flexibility enhancement.
  • Agility Ladder: Ideal for improving footwork and coordination.

Note: An asterisk (*) indicates required equipment. “Optional” signifies equipment that can be integrated for added variety and challenge.

 

Explore More: Want to learn more about these tools and how they can benefit your training? Visit our Home Gym Equipment Library for detailed information and tips on utilizing each piece of equipment effectively.

Time

Maximizing Your Training Results: The Importance of Time Commitment

At Outdoor Adventure Training, we recognize that life is more than just training, and perfection isn’t the goal—progress is. To see significant and lasting results, consistency in your training routine is key. While we all have busy lives and unexpected commitments, aiming to meet your training goals at least 4-5 days a week can lead to remarkable improvements.

Here’s a breakdown of the estimated daily time requirements for each phase of the program:

  • Green Phase (40-50 minutes daily): In this foundational phase, dedicating about 40 to 50 minutes each day will help you build the necessary stability and balance. This time frame is designed to be manageable yet effective, fitting into your daily routine without overwhelming you.

  • Blue Phase (45-60 minutes daily): As you progress to the Strength Endurance phase, the intensity and duration slightly increase, ranging from 45 to 60 minutes per session. This extra time allows for more comprehensive strength-building exercises, crucial for endurance on longer trails.

  • Black Phase (45-60+ minutes daily): The Power Phase, the most intensive part of your journey, requires a commitment of 45 to 60+ minutes daily. This phase focuses on maximizing your power and agility, and the additional time ensures you can thoroughly engage in high-intensity, power-focused workouts.

Balancing Training with Life: We understand that some days will be busier than others, and it’s okay if you can’t hit the mark every single time. What matters most is your overall consistency and dedication. Even if you can’t dedicate the full recommended time on certain days, doing what you can is better than doing nothing at all. Remember, every step forward is a step towards your goals.

Stay committed, stay flexible, and watch as you transform into a stronger, more capable version of yourself. Let’s make every minute count!

Additional Recommendations

Before embarking on any training program with Outdoor Adventure Training, we encourage our clients to consider the following:

 

  1. Medical Clearance: Please consult with a healthcare professional before starting any new exercise regimen, especially if you have any pre-existing health conditions, injuries, or concerns.

  2. Fitness Level Assessment: Evaluate your current fitness level. Our programs are designed with various levels of intensity and skill, and it’s crucial to choose one that aligns with your capabilities.

  3. Time Commitment: Consider the time commitment required for the program. Consistency is key to achieving the desired results.

  4. Equipment and Space Requirements: Some programs may require specific equipment or space considerations. Ensure you have access to the necessary resources.

  5. Dietary Considerations: If you have dietary restrictions or are following a specific diet, take note of how this might impact your training and recovery.

  6. Goal Alignment: Ensure that your personal fitness goals align with what the program offers. Each program is designed with specific outcomes in mind.

  7. Risk Acknowledgement: Be aware that all physical training involves some risk of injury. By participating, you acknowledge and accept these risks.

Additional Recommendations:

  • Stay hydrated and well-nourished to support your training.
  • Listen to your body and rest as needed. Recovery is as important as training.
  • Communicate any concerns or issues with our trainers promptly.
  • Enjoy the process and celebrate your progress along the way, no matter how small.

By considering these factors, you can make a more informed decision about your participation in our programs and set the stage for a successful and enjoyable training experience!

Program Preview

The weekly calendar view provides a clear, organized overview of your program, enhancing accountability by allowing both you and your trainer to track progress and stay committed to your goals. This feature fosters client success by enabling timely adjustments to workouts and ensuring consistent engagement.

Weekend Warrior

Our in-app guided timer is a fantastic tool for keeping you on track during every routine workouts. This adds an extra layer of accountability by ensuring movements are performed for the correct duration. This feature not only optimizes workout effectiveness but also empowers you to adhere closely to your training schedule, enhancing overall program success.

Weekend Warrior

Our programs boast a vast library of over 700 custom-recorded videos, each created with a personal touch. These videos provide detailed explanations on how each movement is intricately linked to enhancing your outdoor activities. This extensive resource ensures that you not only perform exercises correctly but also understand their direct impact on your outdoor pursuits, elevating your training experience.

Weekend Warrior

Youtube Channel

Have Questions?

We understand that starting a training program is a commitment you’re making, and we want to ensure that you get the most out of your experience with us. Ahead of registering for any of our programs, we’re available for a free 30-minute consultation to address any questions you may have.