GET BACKCOUNTRY READY

GET BACKCOUNTRY READY

Tips from Mimi Gee, a Thredbo Backcountry Guide 

Love a backcountry tour but dread the post-tour fatigue?

Us too. The good news? Training smart can keep your stamina nearly as high as your stoke. We've pulled together expert tips from a Thredbo Backcountry Guide and a Mountain Safety Collective field observer to help you hit the Southern Hemi touring season strong, steady, and stoked.

STRENGTH TRAINING
=
YOUR SECRET WEAPON

You've heard it before, but it’s worth repeating: strength training is essential. Not only does it support bone, muscle, and joint health, but it also builds the muscular endurance needed to beat all your buddies up the skin track.

Aim for 3–4 sessions a week to see serious gains.

WHERE TO START?
KEEP IT SIMPLE

No need to overthink. Focus on basic push/pull movements for both upper and lower body. Here's a sample full-body session:

Intensity: 80% max effort
Rest: 90s between sets

A1. Barbell Back Squat – 4 sets of 12 reps
A2. Lat Pull Downs – 4 sets of 12 reps
A3. Romanian Deadlifts – 4 sets of 12 reps
A4. Bench Press – 4 sets of 12 reps

Once you’ve nailed the basics, feel free to spice it up. Just remember, fitness thrives on consistency and intentional movement.
Before you start adding in complex moves, see if you can nail 3 quality sessions for 3 solid weeks, that's where the magic starts.

ALREADY A WEAPON?

Already smashing it in the gym and looking for the next level? It might be time to work with a professional for advanced training. Otherwise, here's a bonus leg day for those who can't get enough.

A1. Barbell reverse lunges 4x8 each side superset with 4x12 Dumbbell lateral raises
A2. Leg press 4x10

B1. B stance dumbbell deadlift 4x12 each side @20x1
B2. Heel raises goblet squat 4x10

C1. Bulgarian split squats 4x10 each leg, on the 4th set after the 10th rep- 5 single explosive leg jumps on the working leg.

PROGRAMMING &
IN-SEASON RECOVERY TIPS

PROGRAMMING:
Start training 8–10 weeks before the season.
Use progressive overload—increase weight, reps, or tempo over time.
Prioritize form and effort over fancy moves.

RECOVERY:
Roll out quads, stretch hips + calves (10 mins each morning)
Use hot tubs and saunas—your muscles will thank you
Stay hydrated and sleep well (seriously!)