THE WEATHER IS FOUL. PERFECT TIMING.

Four months to reach the top without gritting your teeth.

On day one, it is your quads doing the talking. Greg builds you a gym preparation at your level, with the machines your gym actually has — and he rewrites it after every session you really do.

Every Greg+ feature, in a dedicated ski plan

One-off payment · no renewal · the app stays yours afterwards

— / 4 months instead of — −25%
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🌧️ The resorts open in 14 weeks — exactly one full preparation.

Your session happens in the app, not on a PDF

Greg builds the programme after asking you two or three questions, then guides you movement by movement: timer, sets, time under tension, and the how-to card when you don't know the exercise.

13:17▮▮▮

Coach Greg

Before we map this out: how much time do you have each day? And how do you want that first day to feel?

Adjusting…
Greg is building your programme…Under a minute — keep chatting if you like.

He asks before he decides

The programme comes out of a conversation, not a form — and it is built while you keep talking.

Session in progress00:06 · 2 / 7
Set 1 of 1
00:03
current set
Band lat pulldown
📖 See the how-to card
Time under tension
00:06
session total

Next Band row

PauseNext

The session runs itself

A timer per set, cumulative time under tension, the next exercise announced. Put the phone down and work.

Band row✕
00:03

Set 1 of 1

▶Watch the movement
1Band anchored in front
2Pull to the belly
3Controlled return
✓ Shoulder blades together
✕ Rounding the back

Every movement has its card

Three steps, what it should feel like, what to avoid — and a video. The timer keeps running while you read.

✓

Your gym session countsNEW

Done a day early or a day late, it still ticks off the programmed one — and Greg says so instead of praising you by mistake.

☺

Your feeling in two taps

From « very easy » to « wrecked ». That is what stops Greg from loading a week where you are already hanging on.

%

A completion score

Duration, load, intensity: the gap between planned and done, in figures — not a polite green dot.

⌂

Change gym, the session follows

No leg press tonight? It is rewritten with what is there — bands, free weights, bodyweight — and it tells you.

!

A sore knee, and everything adapts

Flag it: no impact, no deep flexion, capped duration. The content really changes, not just the label.

↗

And it continues after the season

Once the four months are over the app is still yours: account, history and sessions do not evaporate.

One session, for real

From week 6 — Strength phase. The machines named are the ones your gym declared; change gym and the session is rewritten with whatever is there.

Strength — lower body, slow tempo52 min · target RPE 7/10
10 minWarm-up — bike + hip and ankle mobilitystationary bike
4 × 8Leg press, 3 s loweringleg press
4 × 10Bulgarian split squats, weighteddumbbells
3 × 12Machine hamstring curls, 3-1-1 tempoleg curl
3 × 45 sSide plank + controlled rotation
5 minCool-down — breathing, light stretching

What the research says — and what it doesn't

No miracles here. The literature on recreational skiing is thinner than it is usually made out to be; this is what stands.

Skiing fatigues you eccentrically

After a day of recreational skiing, the measured strength loss is more pronounced eccentrically than concentrically — precisely the mode that holds your knee through a turn.

Scand J Med Sci Sports, 2016 — PMID 27900115

Core strength is a proven risk factor

In the review of risk factors in alpine skiing, insufficient or imbalanced core strength is one of the few directly demonstrated links to injury.

Sports Medicine, 2017 — PMID 27480763

Physical preparation is recommended…

…but the systematic review devoted to recreational skiing mostly notes how few studies exist. Hence our stance: solid principles, not numbered promises.

Sports Medicine, 2013 — PMID 23463392

What this programme is built on

Behind the offer sits a preparation matrix: 23 ski sub-disciplines crossed with 18 physical qualities, 100 individual variables in 8 families, and for each quality a margin for progress, its risks and its guardrails. That is what decides how much of your week each quality deserves.

23ski sub-disciplines18physical qualities100individual variables53works consulted
  • The demand depends on your discipline — a slalom skier and a tourer do not lack the same qualities.
  • Priority comes from the gap between what the discipline demands and what you already have.
  • What cannot be trained in a gym is said so: the matrix makes the gym-trainable share explicit.
  • Guardrails never go through the model: they are rules — they block, degrade or warn.

And the limit, while we are at it: the literature is dense for competitive alpine and cross-country skiing, thin for recreational ski touring, almost non-existent for freeride — where the weights used are reasoned extrapolations, not measurements. It is written in our working document; it stays written here.

A slice of the matrix

How much each quality is demanded by the discipline — 0: not involved, 5: limiting, meaning a shortfall compromises the activity.

C01C02C03C07C09C17C04C06C08
Alpin — Piste damée232555344
Alpin — Hors-piste / poudreuse (depuis remontées)343445444
Fond — Classique — pas alternatif555222333
Randonnée / ski-alpinisme — Ascension sur peaux555132232

012345

The 53 works consulted

Publications actually read to build the matrix, cited as they appear in it. Orders of magnitude not tied to a publication are marked as consensus, not measurement.

See the 53 references
  1. ACSM Position Stand 2009
  2. Alhammoud M et al. (2020). On-Field Ski Kinematic According to Leg and Discipline in Elite Alpine Skiers. Front Sports Act Living 2:56
  3. Andersen RE, Montgomery DL (1988). Physiology of Alpine Skiing. Sports Medicine 6(4):210-221
  4. Bortolan L et al. (2021). Ski Mountaineering: Perspectives on a Novel Olympic Sport. Front Physiol 12:737249
  5. Bortolan L et al. (2024). Effects of slight ski boot weight variations on ski mountaineering energy cost. Sport Sci Health
  6. Bouchard C et al. (1999). Familial aggregation of VO2max response to training. J Appl Physiol 87(3):1003
  7. Breil FA et al. (2010). Block training periodization in alpine skiing: 11-day HIT. Eur J Appl Physiol 109:1077-1086
  8. Cross MR et al. (2021). Force output in giant-slalom skiing. PLOS ONE
  9. FIS Injury Surveillance System, rapport 2017-18
  10. Fitze DP et al. (2024). Hamstrings and quadriceps muscle size and strength in elite alpine skiers. Front Physiol
  11. Fleg JL et al. (2005). Accelerated longitudinal decline of aerobic capacity. Circulation
  12. Front Physiol (2019). Stronger Is Better: The Impact of Upper Body Strength in Double Poling Performance
  13. Front Physiol (2020). Does an Optimal ACWR Sweet Spot Really Exist?
  14. Front SAL 2020 (PMC7739649)
  15. Front SAL 2021 (World-Class Male Long-Distance XC Skiers)
  16. Front Sports Act Living (2020). Prevention of ACL Injuries in Competitive Adolescent Alpine Skiers
  17. Front Sports Act Living (2021). The Training Characteristics of World-Class Male Long-Distance Cross-Country Skiers
  18. Gilgien M et al. (2018). The Training of Olympic Alpine Ski Racers. Front Physiol 9:1772
  19. Gilgien M et al. (2019). Recent Kinematic and Kinetic Advances in Olympic Alpine Skiing. Front Physiol 10:111
  20. Gross M, Hoppeler H, Vogt M (2014). Quantification of the Demands of the 90-Second Box Jump
  21. Haslinger S et al. (2018). Effects of Recreational Ski Mountaineering on Cumulative Muscle Fatigue. Front Physiol 9:1687
  22. Hermann A et al. (2023). Muscular Fatigue and Quadriceps-to-Hamstring Ratio in Alpine Skiing in Women over 40. IJERPH 20(8):5486
  23. Jordan MJ, Aagaard P, Herzog W (2017). ACL injury/reinjury in alpine ski racing: a narrative review. Open Access J Sports Med
  24. Koller A et al. (2015). Decrease in eccentric quadriceps and hamstring strength after prolonged skiing. BMJ Open Sport Exerc Med 1(1)
  25. Kröll J et al. (2011). Changes in Quadriceps Muscle Activity During Sustained Recreational Alpine Skiing. J Sports Sci Med 10(1):81-92
  26. Lasshofer M et al. (2023). Heel riser height and slope gradient influence the physiology of ski mountaineering. Front Physiol 14
  27. Losnegard T (2019). Energy system contribution during competitive cross-country skiing. Eur J Appl Physiol
  28. Mitchell WK et al. (2012). Sarcopenia, dynapenia and the impact of advancing age. Front Physiol
  29. Mueller T et al. (2019). A Prospective Injury Surveillance Study on Ski Touring. Orthop J Sports Med 7(9)
  30. Nakazato K et al. (2019). Estimating exercise intensity for freestyle ski mogul. J High Perf Sport 4:94
  31. Niebauer J, Burtscher M (2021). Sudden Cardiac Death Risk in Downhill Skiers and Mountain Hikers. IJERPH 18(4):1621
  32. Nilsson R et al. (2021). Lack of Predictive Power in Commonly Used Tests for Performance in Alpine Skiing. Sports Med Int Open 5(1):E28-E36
  33. PMC5685405. Injury Patterns in Adolescent Elite Endurance Athletes
  34. PMC9741725 (2022). A Systematic Review of the Effects of Strength and Power Training on Performance in Cross-Country Skiers
  35. Penitente G et al. (2023). A Classification of Fitness Components in Elite Alpine Skiers. IJERPH 20(10):5841
  36. Praz C et al. (2014). Energy expenditure of extreme competitive mountaineering skiing. Eur J Appl Physiol
  37. Scheiber P et al. (2009). Physiologic responses of older recreational alpine skiers. Eur J Appl Physiol 105(4):551-558
  38. Schoenfeld BJ, Ogborn D, Krieger JW (2017). Dose-response weekly resistance training volume. J Sports Sci
  39. Schorderet F et al. (2025). Sex differences in elite ski mountaineering aerobic performance. Front Sports Act Living
  40. Sensors (2019) 19(9):2011. Ground Reaction Forces and Kinematics of Ski Jump Landing
  41. Sensors 2019, 19(9):2011 (saut à ski, comparateur biomécanique)
  42. Sports Med Open (2022). In-Competition Severe Injury Events in Elite Alpine Ski Racing 1997-2020
  43. Sports Medicine (2016). Méta-analyse Nordic hamstring et blessures
  44. Stenroos A, Handolin L (2015). Incidence of Recreational Alpine Skiing and Snowboarding Injuries. Scand J Surg
  45. Stöggl T, Sperlich B (2014). Polarized training has greater impact on key endurance variables. Front Physiol 5:33
  46. Tan Z et al. (2026). Resistance training in older adults with sarcopenia. Eur Rev Aging Phys Act
  47. Tosi P et al. (2010). Energy cost and efficiency of ski mountaineering. J Sports Med Phys Fitness
  48. Trachsel S et al. (2025). Maximal and explosive strength after severe lower extremity injury. Sports 13(12):450
  49. Webster KE, Hewett TE (2018). Meta-analysis of meta-analyses of ACL injury reduction training programs. J Orthop Res
  50. Wehrlin JP, Hallén J (2006). Linear decrease in VO2max and performance with increasing altitude. Eur J Appl Physiol
  51. Zadic A et al. (2025). 10-Week Complex Dry-Land Training Program in Young Alpine Skiers. Applied Sciences 15(5):2831
  52. Zorko M et al. (2025). A perspective on competitive freeride skiing and snowboarding. Front Physiol
  53. Zourdos MC et al. (2025). The Resistance Training Dose Response. Sports Medicine

Frequently asked

Do I need a gym?

It is more comfortable, but no: if your gym has nothing, or you train at home, Greg falls back on bands and bodyweight — and says so.

Does it renew by itself?

No. It is a one-off payment for four months. Nothing is charged at the end, and your account stays open with your history.

I am a real beginner. Is this for me?

Yes. Greg starts by asking about your available time and your level, and the first phase exists precisely to get the engine running again.

My knee is fragile.

Flag it and the sessions are rewritten — no impact, no deep flexion, capped duration. It is not a warning banner, it is the content that changes.

Greg

GregShall we start Monday? A question or two, and your first block is ready before you finish your coffee.

The resorts open in 14 weeks.

Four months of Greg, paid once. No subscription, no auto-renewal.

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