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Basecamp: Season Prep

John Collinson Athletics

Skiing, Functional Fitness, Multi-sport, Mobility
Coach
John Collinson

As a professional skier and fitness trainer, the number one question I get is “what exercise will get me strong for skiing?” Truth be told, there is no single exercise that will get you stronger for skiing other than going skiing. It takes a multitude of exercises & movements to prepare the body for sport.

My goal with this program is to take a comprehensive look at the many different types of strength required by mountain sports, and build sessions that address those different needs. We want to build muscular strength, muscular endurance, coordination/balance, power and improve cardiovascular fitness.

Basecamp: Season Prep has sessions that work towards each of those goals, progressively getting harder over 12 weeks. I made this program to be completed anywhere using minimal equipment, with mostly just your bodyweight. Strength sessions are 2x a week, with a main focus of lower body strength and mobility, and each session includes core work, as well as an upper body finishing circuit to improve overall strength.

Plyometric sessions 1x a week to improve speed, agility and muscle power. These plyometric sessions progress every four weeks, giving the body ample time to adapt to the strain of the exercise, before progressing to a more difficult level.

The weeks are rounded out with a mix of

-hip & core sessions to improve overall joint stabilization,

-active recovery sessions to keep the body feeling primed,

-picnic & cardio of choice to improve aerobic capacity, and get a couple days to spend moving outside.

Over my 17 year professional ski career, I’ve used many different techniques to prepare for ski season. Ive tried only partying on movie tour (not recommended), to only climbing or biking as physical prep. Each of those seasons I needed a lot of time on snow, skiing myself into shape.

Once I started training more seriously, it was a much more seamless transition to snow- both physically feeling stronger and more confident, as well as mentally knowing I put in the work to make my muscles and joints more capable of handling what the mountain throws at it.

Here is where I should put in some lingo about how you’ll “Be able to jump over that mountain” or “be the strongest skier in the universe”- but in reality, you’ll get out what you put in. The more intention and focus you have with every movement will lead you to better results

$85
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Strength, Power & Endurance
Whether its a long day on the skin track, or a bell to bell booter session inbounds- you want your body to be able to adapt to the different aspects of skiing. We want base strength for charging through crud, power for extra pop & strong landing gear, and endurance to ski top to bottom, with fuel in the tank to hike back up for another lap.
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Start the Season with confidence
Getting your body strong and resilient in the gym will translate to more confidence during sport. The mountains offer unlimited challenges, so entering that environment with great fitness will only open up more adventures, and give you more time to explore than recover.
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Coordination & Awareness
Building awareness of your body in space is called proprioception. The better your proprioception, the better your coordination. By improving control and awareness of your body you will have a deeper connection with your movements and have better FEEL when it comes to the snow, water, dirt or rock.
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Built for Bodyweight
Designed to use just your bodyweight, to be able to complete sessions anywhere. You can make any exercise more difficult by adding weight if you have them available. Having a few other pieces of equipment make this program a lot more well rounded, I recommend having some bands, a stability ball, a medicine bal and a pull up bar
Features
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Programming 5 days per week
5 days of strength, mobility, plyos & recovery to prepare you for whatever adventures you choose.
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Video Guidance
I've recorded each movement so you can see exactly what I'm asking you to do and so you know exactly how to do it too.
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Detailed, expert instruction
Beyond the sets and reps, I've included every detail you need to get the most out of this program.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Bands // Box/Bench // Medicine Ball // Pull up bar
Recommended
Dumbbells or Kettlebells // Plates // Stability Ball // Rings or Parallel bars
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Jog/Bike/Row Warm Up

1 x 5:00

A2

Walking Knee Hugs

1 x 10

A3

Walking Quad Pulls

1 x 10

A4

Leg Swings

1 x 8

A5

Sumo Twist

1 x 8

B1

90:90 Pigeons

2 x 5

B2

Half Kneeling Hip Flexion & Opener

2 x 3

B3

Glute Starfish

2 x 12

B4

Hip 3 Way

2 x 3

B5

Lateral Lunge Low Slides

2 x 6

C1

BodyWeight Squat w/4 pauses

3 x 10

C2

Lateral Lunges

3 x 12

C3

Lunge to High Knee

3 x 8

C4

Glute Bridge

3 x 12

D

Split Squat Finisher

E1

Pull Up

5 x 3

E2

Hanging Knee raise

5 x 8

Monday
Week 1 Day 2

A1

Jog/Bike/Row Warm Up

1 x 5:00

A2

Walking Knee Hugs

1 x 10

A3

Walking Quad Pulls

1 x 10

A4

Lunge Rotations w:med ball

1 x 10

A5

Butt Kickers

1 x 10

A6

Lateral Springs w/arm swings

1 x 10

A7

A-Skip

1 x 10

A8

Backwards Skip Hip Circles

1 x 10

B1

Alt Glute Bridge w: Press

2 x 10

B2

Quadruped SA+SL Ext

2 x 10

B3

SL balance OH Press

2 x 8

C1

Ali Steps

3 x 0:30

C2

Lateral Bounces over line (height focus)

3 x 30

C3

Lateral Jumps Low Box

3 x 0:45

C4

Jump Squats Landing Focused

3 x 10

C5

45 deg. Jumps, SL landing

3 x 6

C6

Low Box Jump, SL Landing

3 x 6

Wednesday
Week 1 Day 4

A1

Jog/Bike/Row Warm Up

1 x 5:00

A2

Hamstring Walkout + Pushup

1 x 10

A3

Walking Knee Hugs

1 x 10

A4

Lateral Lunges

1 x 10

B1

90:90 Pigeons

2 x 5

B2

90:90 Switches

2 x 8

B3

Seated Hip Flex + Abd

2 x 4

B4

Prone I,Y,W

2 x 5

B5

Plank Pull Throughs

2 x 10

C1

Curtsy Squat

3 x 10

C2

Bulgarian Split Squat

3 x 12

D1

Thrusters

3 x 10

D2

SL RDL

3 x 8

E1

Supermans

3 x 10

E2

Pike Push-Up

3 x 10

E3

Plank Walk-Outs

3 x 6

E4

Tricep Dip

3 x 12

Thursday
Week 1 Day 5

A

Cardio of Choice

1 x 45:00

Friday
Week 1 Day 6

A1

Frankenstiens

2 x 10

A2

Walking Quad Pulls

2 x 10

A3

Lunge w/ Twist

2 x 10

A4

Hamstring Walkout + Pushup

2 x 10

B1

Supine Pulls & Pushes on legs

2 x 10

B2

Sumo Twist

2 x 10

B3

Hip 3 Way

2 x 6

C1

Butterfly

1 x 1:00

C2

Pigeon

1 x 1:00

C3

Frog

1 x 1:00

Coach
More from John Collinson Athletics
coach-avatar John Collinson

One of the world’s top big-mountain freeskiers. Today, he’s one of the most progressive, versatile and recognizable faces of big mountain skiing. John brings his experience and education in both sport and in S&C to the world with training plans designed to prep you to get better at the things you love to do, whether that's on snow, water, dirt, or rock.

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Progress > Perfection

The best time to start building a stronger, healthier & more resilient body is now!

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FAQs
Is 'Basecamp: Season Prep' the same as "SkierFit"
This is basically "SkierFit" version 2. Many of the base strength movements are the same, but gave everything else a re-build. Updated session format, prep work, as well as more robust sessions that include some upper body. The 12 week format gives a whole month of new exercises to keep progressing.
Will it be beneficial to non-skiers?
Yes! All of these sessions are building foundational strength that can be applied to preparing for many sports.
What if I cant do 5 sessions per week?
That is totally fine- I wanted a program that could help as many people as possible, across many levels. Scaling this back is totally fine- though I would recommend at least 3 sessions per week; 1x strength, 1x plyometric, 1x cardio/picnic/hip&core
Why Bodyweight?
I wanted to provide a program that could work for as many people as possible, with limited equipment.

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