logo
BoostcampPNG

Alpine Athlete 4-week Ski Prep

by null

Program Description

The Alpine Athlete Ski Performance Prep Plan is a research-backed, five-week strength and conditioning system engineered to prepare advanced athletes for the unique demands of skiing.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 07, 2025 06:52
  • Last Edited
    Nov 07, 2025 07:02
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19%
Glutes
17.2%
Hamstrings
16.3%
Abs
14.5%
Upper Back
4.9%
Adductors
4.7%
Lower Back
3.9%
Lats
3.9%
Other
3.1%
Calves
2.5%
Olympic
1.8%
Chest
1.8%
Biceps
1.7%
Front Delts
1.6%
Triceps
1.5%
Middle Delts
0.7%
Cardio
0.6%
Forearms
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 7
1B
Hamstring Curl
4
4 reps
RPE 7
2A
Lateral Bounds
4
8 reps
RPE 7
2B
Kettlebell Swing
4
4 reps
RPE 7
3A
Step-Up (Weighted)
3
10 reps
RPE 7
3B
Standing Calf Raise
3
15 reps
RPE 7
3C
Cable Hip Rotation
3
12 reps
RPE 7
4
AirBike Sprint Intervals
3
45 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 7
1B
Hamstring Curl
4
4 reps
RPE 7
2A
Lateral Bounds
4
8 reps
RPE 7
2B
Kettlebell Swing
4
4 reps
RPE 7
3A
Step-Up (Weighted)
3
10 reps
RPE 7
3B
Standing Calf Raise
3
15 reps
RPE 7
3C
Cable Hip Rotation
3
12 reps
RPE 7
4
AirBike Sprint Intervals
3
45 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 7
1B
Hamstring Curl
4
4 reps
RPE 7
2A
Lateral Bounds
4
8 reps
RPE 7
2B
Kettlebell Swing
4
4 reps
RPE 7
3A
Step-Up (Weighted)
3
10 reps
RPE 7
3B
Standing Calf Raise
3
15 reps
RPE 7
3C
Cable Hip Rotation
3
12 reps
RPE 7
4
AirBike Sprint Intervals
3
45 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 7
1B
Hamstring Curl
4
4 reps
RPE 7
2A
Lateral Bounds
4
8 reps
RPE 7
2B
Kettlebell Swing
4
4 reps
RPE 7
3A
Step-Up (Weighted)
3
10 reps
RPE 7
3B
Standing Calf Raise
3
15 reps
RPE 7
3C
Cable Hip Rotation
3
12 reps
RPE 7
4
AirBike Sprint Intervals
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 reps
RPE 6
2
Post Cardio Mobility
1
20 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 reps
RPE 6
2
Post Cardio Mobility
1
20 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 reps
RPE 6
2
Post Cardio Mobility
1
20 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 reps
RPE 6
2
Post Cardio Mobility
1
20 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Half-Kneeling Single-Arm DB Press
4
8 reps
RPE 7
1B
Pull-Up (Weighted)
4
6 reps
RPE 8
2A
Cable Woodchop (High-To-Low)
3
12 reps
RPE 7
2B
Standing Landmine Twist
3
10 reps
RPE 8
2C
Hanging Knee Raise
3
15 reps
RPE 3
3A
Copenhagen Plank
3
30 reps
RPE 8
3B
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3C
DB Lateral Raise
3
12 reps
RPE 7
4A
Snatch (Dumbbell)
3
10 reps
RPE 6
4B
Push Up
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Half-Kneeling Single-Arm DB Press
4
8 reps
RPE 7
1B
Pull-Up (Weighted)
4
6 reps
RPE 8
2A
Cable Woodchop (High-To-Low)
3
12 reps
RPE 7
2B
Standing Landmine Twist
3
10 reps
RPE 8
2C
Hanging Knee Raise
3
15 reps
RPE 3
3A
Copenhagen Plank
3
30 reps
RPE 8
3B
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3C
DB Lateral Raise
3
12 reps
RPE 7
4A
Snatch (Dumbbell)
3
10 reps
RPE 6
4B
Push Up
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Half-Kneeling Single-Arm DB Press
4
8 reps
RPE 7
1B
Pull-Up (Weighted)
4
6 reps
RPE 8
2A
Cable Woodchop (High-To-Low)
3
12 reps
RPE 7
2B
Standing Landmine Twist
3
10 reps
RPE 8
2C
Hanging Knee Raise
3
15 reps
RPE 3
3A
Copenhagen Plank
3
30 reps
RPE 8
3B
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3C
DB Lateral Raise
3
12 reps
RPE 7
4A
Snatch (Dumbbell)
3
10 reps
RPE 6
4B
Push Up
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Half-Kneeling Single-Arm DB Press
4
8 reps
RPE 7
1B
Pull-Up (Weighted)
4
6 reps
RPE 8
2A
Cable Woodchop (High-To-Low)
3
12 reps
RPE 7
2B
Standing Landmine Twist
3
10 reps
RPE 8
2C
Hanging Knee Raise
3
15 reps
RPE 3
3A
Copenhagen Plank
3
30 reps
RPE 8
3B
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3C
DB Lateral Raise
3
12 reps
RPE 7
4A
Snatch (Dumbbell)
3
10 reps
RPE 6
4B
Push Up
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
6 reps
RPE 8
1B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
1C
Goblet Squat
3
10 reps
RPE 9
2A
Glute Bridge Walkout
3
20 reps
RPE 7
2B
Wall Sit
3
RPE 7
2C
Lateral Lunge (Weighted)
3
10 reps
RPE 7
3A
Plank with Shoulder Taps
5
30 reps
RPE 7
3B
Jump Squat
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
6 reps
RPE 8
1B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
1C
Goblet Squat
3
10 reps
RPE 9
2A
Glute Bridge Walkout
3
20 reps
RPE 7
2B
Wall Sit
3
RPE 7
2C
Lateral Lunge (Weighted)
3
10 reps
RPE 7
3A
Plank with Shoulder Taps
5
30 reps
RPE 7
3B
Jump Squat
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
6 reps
RPE 8
1B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
1C
Goblet Squat
3
10 reps
RPE 9
2A
Glute Bridge Walkout
3
20 reps
RPE 7
2B
Wall Sit
3
RPE 7
2C
Lateral Lunge (Weighted)
3
10 reps
RPE 7
3A
Plank with Shoulder Taps
5
30 reps
RPE 7
3B
Jump Squat
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Nordic Curl
3
6 reps
RPE 8
1B
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
1C
Goblet Squat
3
10 reps
RPE 9
2A
Glute Bridge Walkout
3
20 reps
RPE 7
2B
Wall Sit
3
RPE 7
2C
Lateral Lunge (Weighted)
3
10 reps
RPE 7
3A
Plank with Shoulder Taps
5
30 reps
RPE 7
3B
Jump Squat
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Romanian Deadlift
4
8 reps
RPE 7
1B
Pistol Squat
3
8 reps
RPE 7
1C
Stability Ball Stir-The-Pot
3
30 reps
RPE 8
2A
Side Plank with Reach Through
3
10 reps
RPE 7
2B
Standing Hip CARs
3
5 reps
RPE 6
2C
Banded Shoulder Opener
3
15 reps
RPE 5
3A
Lateral Jump
5
8 reps
RPE 6
3B
Burpee
5
6 reps
RPE 7
3C
Mountain Climber
5
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Romanian Deadlift
4
8 reps
RPE 7
1B
Pistol Squat
3
8 reps
RPE 7
1C
Stability Ball Stir-The-Pot
3
30 reps
RPE 8
2A
Side Plank with Reach Through
3
10 reps
RPE 7
2B
Standing Hip CARs
3
5 reps
RPE 6
2C
Banded Shoulder Opener
3
15 reps
RPE 5
3A
Lateral Jump
5
8 reps
RPE 6
3B
Burpee
5
6 reps
RPE 7
3C
Mountain Climber
5
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Romanian Deadlift
4
8 reps
RPE 7
1B
Pistol Squat
3
8 reps
RPE 7
1C
Stability Ball Stir-The-Pot
3
30 reps
RPE 8
2A
Side Plank with Reach Through
3
10 reps
RPE 7
2B
Standing Hip CARs
3
5 reps
RPE 6
2C
Banded Shoulder Opener
3
15 reps
RPE 5
3A
Lateral Jump
5
8 reps
RPE 6
3B
Burpee
5
6 reps
RPE 7
3C
Mountain Climber
5
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Romanian Deadlift
4
8 reps
RPE 7
1B
Pistol Squat
3
8 reps
RPE 7
1C
Stability Ball Stir-The-Pot
3
30 reps
RPE 8
2A
Side Plank with Reach Through
3
10 reps
RPE 7
2B
Standing Hip CARs
3
5 reps
RPE 6
2C
Banded Shoulder Opener
3
15 reps
RPE 5
3A
Lateral Jump
5
8 reps
RPE 6
3B
Burpee
5
6 reps
RPE 7
3C
Mountain Climber
5
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
1B
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@7
@7
@7
@7
2A
Lateral Bounds
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2B
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@7
@7
@7
@7
3A
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3B
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
3C
Cable Hip Rotation
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4
AirBike Sprint Intervals
1 Set
1 Set
1 Set
45 Reps
45 Reps
45 Reps
@10
@10
@10
Day 2
1
Cardio (Zone 2)
1 Set
60 Reps
@6
2
Post Cardio Mobility
1 Set
20 Reps
@4
Day 3
1A
Half-Kneeling Single-Arm DB Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
1B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
2A
Cable Woodchop (High-To-Low)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
2B
Standing Landmine Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2C
Hanging Knee Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@3
@3
@3
3A
Copenhagen Plank
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@8
@8
@8
3B
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3C
DB Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4A
Snatch (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
4B
Push Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
Day 4
1A
Nordic Curl
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
1B
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
1C
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2A
Glute Bridge Walkout
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
2B
Wall Sit
1 Set
1 Set
1 Set
@7
@7
@7
2C
Lateral Lunge (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3A
Plank with Shoulder Taps
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
30 Reps
@7
@7
@7
@7
@7
3B
Jump Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
Day 5
1A
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
1B
Pistol Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
1C
Stability Ball Stir-The-Pot
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@8
@8
@8
2A
Side Plank with Reach Through
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2B
Standing Hip CARs
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
2C
Banded Shoulder Opener
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@5
@5
@5
3A
Lateral Jump
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@6
@6
@6
3B
Burpee
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
@7
3C
Mountain Climber
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6
@6
@6
@6