How It Works

Alpine Training Project provides online training programs designed by physical therapists to hone your systems for the demands of skiing and snowboarding.

The programs address flexibility, strength, neuromuscular control, and agility through specific targeted exercises to improve performance and reduce the risk of injuries.  You will progress over three phases, completed in 6-8 weeks, with noticeable benefits beginning in as little as two weeks!

Exercise instructions are presented in high-quality videos that teach you not only what to do, but how to do it and common mistakes to watch out for based on our years of clinical experience.

All workouts are designed with minimal equipment to be performed either in your home or at your gym so that, no matter where you’re coming from, you can be ready to hit the slopes strong.

Step 1

Sign up to take the free Self-Assessment

This video and worksheet will guide you through fourteen tasks that look at the most critical aspects of movement and strength required for the skiing and snowboarding.  Establish your baseline and discover which areas you are strong in as well as which areas may need extra attention as you train. The self-assessment takes about 20 minutes to complete.

Program Details

Step 2

Decide which program is right for you

We offer two main tracks.  The Alpine program is focused on the demands of downhill skiing and is right for the skier or snowboarder who spends most of their time in-bounds, whether you are a recreational resort skier, an elite racer, or free-rider.  The Backcountry program includes exercises for the downhill demands as well as exercises specific to uphill travel.

Within each program we offer a high-impact and low-impact version so that you can reap the benefits of training while adjusting the demands to a level that is right for you.

Our Programs

Step 3

Start Training

When you sign up for a program, you will be provided an account and may view your workout plan from there.   The exercises are listed along with suggested dosage of sets and reps and videos to guide you through each exercise.  Written instructions as well as tips for modifications and other considerations are provided under the exercise details.

Start with Phase I to build your foundational strength, address flexibility, control and establish proper movement patterns.  Complete the full list of exercises 3x/week for 2-3 weeks. After two weeks Phase II will open, adding additional endurance, single leg control, and dynamic agility progressions.  You may choose to progress into Phase II right away, or stay in Phase I for an additional 1-2 weeks if you would like additional time to build foundational strength. You may use the self-assessment to re-check any of your “needs work” tasks as you go through the program.   After completing phase II for two weeks, Phase III will open, continuing to progress endurance and higher-level dynamic control work.

Step 4

Enjoy the benefits of your hard work & maintain in-season

Once you’ve attained your desired level of strength, you will maintain much of your power through doing your sport.  It is a good idea to continue working on your stability and control throughout the season. After completing your initial 8-week subscription program you may choose to sustain your membership for a low monthly fee.  This will give you continued access to the three phases of training videos as well as new in-season maintenance workouts, recovery tips, and more.