Free guide
The Kneehab Ski Guide
The 3-day strength plan I run on my own knee every fall before the lifts open. December is when knees get hurt, because most of us show up having done nothing like skiing since April, and the muscles skiing asks for are the ones nobody trains: quads that keep going while they burn, adductors, the glute med, hamstrings, calves inside a boot. This plan wakes them up in the weeks you have left. Bands, a step, a slant board, and a dumbbell if you have one. Every exercise has sets, reps and a video of me doing it. Drop your email below and I'll send it straight over.
The guide lands in your inbox in about a minute. You'll also get a short series of ski-season emails from me, and you can unsubscribe anytime.
3 days a week
Stronger, more resilient knees for this ski season
What's Inside
- ✓ Three sessions a week, written out. Day A is squat strength (slant board squats, kickstand squats, ATG split squats), Day B is the burn with the Downhill Burner as the finisher, Day C is single leg and landings. Each one lists the exercise, the sets and reps, and a video of me doing it.
- ✓ The muscles skiing wakes up in December. Quads that keep firing while they burn, adductors that keep the skis together, the glute med that holds the inside edge, hamstrings that hold the shin when a ski catches, and the calves and shins working inside a boot all day.
- ✓ The Downhill Burner. The finisher at the end of Day B: a wall sit, straight into jump squats, straight into bottom-half squats. The last run of the day, in a gym.
- ✓ Why December hurts, and one rule. The honest numbers on ski knee injuries, why early-season legs are the ones that get hurt, and the rule I use on my own knee: pain stays at 3 out of 10 or less, and back to normal by the next morning.
- ✓ A short equipment list. A small band, a large band and a door anchor, a step and a chair, a slant board, and a dumbbell or kettlebell if you have one. This is a strength plan, not just a band plan.
A Look Inside
Three of the pages, straight out of the PDF. Every exercise has its sets and reps and a link to a video of me doing it.
Who It's For
- ✓Skiers whose legs give out before the day does. Thighs on fire by the third run, form gone by the afternoon, and that is when knees get hurt.
- ✓Anyone coming back to skiing after a knee injury, once you've been cleared to train.
- ✓Skiers whose knees ache after a trip, even if they were active all summer.
- ✓Weekend skiers who want to stay off the injury list. Knee injuries are the most common serious injury in skiing, and early-season legs are where most of them happen.
From People Who've Done the Programs
★★★★★
"Kneehab Training gives me the framework I need to start somewhere when I go to the gym. Between the visits to my physical therapist, crossfit gym, and random visits to get a massage/dry needling, there is some noise in trying to stay fit and healthy when it comes to the lower body. This program is simple and it makes sense, it comes make me realize that everyone we were told about 'avoiding knees over toes' was wrong. Because of this program, I was able to train and ski the Grand Teton in Teton National Park! Thank you KNEEHAB TRAINING"
★★★★★
"I came to Connor after my 3rd ACL tear surgery wasn't an option for me and I was constantly dealing with pain, I just wanted to get back to training and doing all the things I love to do like skiing, surfing, running etc. since starting his program, I am able to ski pain free and stronger than I ever was before."
★★★★★
"Before working with Connor, I could trail run 2-3 miles before my knees would start hurting, even though I didn't have any previous knee injuries. Connor introduced me to the Knees Over Toes methodology and showed me how functional exercise and strengthening the key muscles around my knee could help my knee pain. Within 3-4 months, I was trail running as long as I physically could, and I even completed a 50K in July with NO knee pain!!"
★★★★★
"Went through a 40% meniscus removal in May 25. Found your program in late June 25. Diligently following your recommendations to this day. My knee feels very strong."
Who's Behind It
Hey, I'm Connor. I grew up trying to become a professional freestyle skier, but four ACL tears in one knee put a stop to that dream. It's now a life mission of mine to keep my knees healthy and strong for the long term, and I want to help you do the same. This guide is the exact work I do every fall before the lifts open.
Want the full program?
This guide is cut from Kneehab Ski, the 12-week ski-season block inside the Strong Knees System. Read about Kneehab Ski →
Want more free guides?
Foundations, running, strength, downhill knees and the rest are all on the free guides page. See all the free guides →