Strength Standards for Colorado Skiing and Snowboarding

This past week I was listening to a podcast primarily focused on the rehabilitation around runners. They were diving into a recent article that discussed strength recommendations and standards for the everyday individual. They were discussing the applicability and relatability back to the running population and if these strength standards were appropriate and reasonable.

I loved the critical conversation surrounding strength expectations in a population not traditionally associated with strength training and the interpretability of the information not only for clinicians in regards to programming and performance but also for runners themselves.

It got me thinking…. how applicable was this information to other populations? For example, as we head into ski and snowboard season, what would my strength standards be for one of my patients hitting the slopes? I searched and I searched through the internet for anything related to this concept and was left fairly empty handed. So I decided, I’m going to take a stab at it. After much thought and consideration here’s my personal strength standards for the skier and snowboarder.

Strength Standards for Skiing & Snowboarding

Lunge or Split Squat: 1 x Bodyweight

Deadlift: 1.5 x Bodyweight

Single Leg Squat on Box (16-20”): ¼ x Bodyweight

Vertical Jump: 16 - 20 Inches

Single Leg Broad Jump: ½ x Height

Loaded Carry: 1 x Bodyweight (½ per hand)

Pull Ups: 5 Pull Ups

Overhead Press: ¾ x Bodyweight

You can appreciate, first, one does not have to currently be at these levels to actually participate in skiing and snowboarding. Second, it does not preclude you from being successful at these activities. I mean, let's be honest, even some of the best skiers and snowboarders in the world may not achieve these numbers. However, the goal of these recommendations is to set an expectation and standard for what hypothetically would assist in improved performance as well injury mitigation in regards to the stresses and strains of the sport.

My search for actual strength standards for skiing and snowboarding left me without much information. I chose these movements due to the applicability and carry over to the sport itself. While I stand by my choices and recommendations, the conversation has to start somewhere and excited dive further into others opinions and considerations that they look for the treatment and care this population.

What if you aren’t even close to these numbers? It has to start somewhere. We all have our starting point in the conversation of strength training. We all explored new movements, new challenges, and new obstacles. With time, learning, and consistency, big things start to compound and achievability of these recommendations won’t seem too far away. But if you are looking for some extra help along the way. Give us a call and we hope to help you on your journey back to the mountain.

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