Fit For Snow

Fit For Snow Comprehensive fitness and nutrition programs for snowsport employees and enthusiasts, improve your on-snow performance and reduce your risk of injury.

Transceiver Interference
04/08/2026

Transceiver Interference

The last two recommendations from the recently revised position stand on resistance training released by the American Co...
04/06/2026

The last two recommendations from the recently revised position stand on resistance training released by the American College of Sports Medicine are that non-traditional training techniques can be very effective, while advanced techniques are often not necessary.

This means that training where and when you can is an effective way to approach both building and maintaining strength, power and hypertrophy. For most people, body weight exercises or using anything from a loaded backpack to a water bottle for added resistance, performed consistently, can provide the needed stimulus to achieve your functional goals.

At Fit for Snow we are big believers in putting in some hard work during your shoulder season, and then maintaining those gains during your season, where and when you have the time and energy to get in a few sets. Follow along if you want some tips on putting these concepts into practice.

The new American College of Sports Medicine guidelines for resistance training are based on a rigorous analysis of over ...
04/04/2026

The new American College of Sports Medicine guidelines for resistance training
are based on a rigorous analysis of over 100 review papers examining the most effective ways to build strength, power and hypertrophy or gains in muscle size.

For Strength: Lift heavier loads [80% of one-repetition maximum (1RM)] for 2–3 sets per exercise.
For Muscle Growth (Hypertrophy): Aim for higher weekly volume (~10 sets per muscle group).
For Power: Use moderate loads (30–70% 1RM) and emphasize moving the weight as quickly as possible during the concentric (lifting) phase.

The second recommendation put forward in the new American College of Sports Medicine Position Stand for Resistance Train...
04/02/2026

The second recommendation put forward in the new American College of Sports Medicine Position Stand for Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults is that INDIVIDUALIZATION MATTERS MORE THAN RULES.

At Fit for Snow we determined the workloads and demands experienced by people who work at snowsports resorts by going out and actually measuring them. Because of this our recommendations are directed specifically towards building and maintaining capacity to do the necessary work tasks without undue fatigue AND having the energy to play on your board(s) at the level that you want to - because after all, that's why you work on the mountain.

But there's more to individuality than training specificity - we also recognize that there are differences in terms of genetics, lifestyle, motivation and time, age, health, environment, access to equipment and more. Because of this we strive to provide a wide variety of options within our training protocols but also to educate regarding the reasoning behind the training recommendations so as to encourage participants to be able to adapt the workouts and achieve the desired gains.

Social media tends to portray health and training tips as though the solution that's presented is a magic bullet. Well, ...
03/31/2026

Social media tends to portray health and training tips as though the solution that's presented is a magic bullet. Well, it turns out that at least for resistance training there is no big secret, no single exercise or piece of equipment that's going to magically give you the gains that you want. At least according to the American College of Sports Medicine's new guidelines for resistance training.

It turns out that the first and most powerful recommendation is consistency. Yup, regular resistance training, at least two days/week is the most effective treatment. So how does that factor in when you're working at the ski hill with a 4:30 am wake up call and lunch prep at 9:00 pm? You know that you need to maintain a high level of power to cope with demands of the job and be able to ski and ride the way that you want to, but fatigue is a real issue.

Here's where you use periodization and maintenance workouts - jargon terms for building capacity in your off season and then either using the work itself or top-up workouts to maintain the majority of your gains throughout your snow season.

At this stage in a difficult season it's likely that you're feeling it. Both mental and physical fatigue take their toll...
03/29/2026

At this stage in a difficult season it's likely that you're feeling it. Both mental and physical fatigue take their toll, and here at Fit for Snow we do our best to bring you tips for coping strategies that can be implemented at any time. But in the end, the strength that you bring into your season is your greatest asset.

The American College of Sports Medicine just released their new guidelines for resistance training. It's the first update in 17 years and is based on 137 systematic reviews. Four individuals recognized as content experts independently examined the data provided by papers that met stringent entry requirements. In cases where data were missing they contacted the authours to obtain the information.

Over the next few posts we'll be taking a look at these recommendations and what they mean for people who work hard for a living

We're out in the back country this week. Stay tuned for more Fit for Snow content coming soon.
03/20/2026

We're out in the back country this week. Stay tuned for more Fit for Snow content coming soon.

03/16/2026

The first challenger steps up!

03/14/2026

Crystal Mountain Patrol is sending out a push-up challenge! Anyone want to take them on??

As professionals working at a snowsport resort you carry a measure of responsibility within the industry. And while inst...
03/13/2026

As professionals working at a snowsport resort you carry a measure of responsibility within the industry. And while instructors and lift operators are not involved in avalanche mitigation you are part of a community which has faced an inordinate number of serious incidents this year. Reach out if you need to talk it through, a hug or any level of support

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