EVAD
EVAD for alpine ski racers

Ski racing strength
starts in May.

The season runs December to March. The block that decides what you bring to it runs May to October, and EVAD's alpine rules say so in those words. It writes the dryland — eccentric and isometric leg strength, reactive and lateral power, knee work — and it never writes a gate session. It also asks which events you race, because slalom and downhill are not the same training problem.

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DRYLAND ONLY PROGRAMMED BY EVENT MAY–OCTOBER GYM BLOCK
The EVAD Train tab, showing the week's recap above the strength session it generated
The rules EVAD follows

What it builds — and what it stays off.

NEVER

On-snow work

No gate sessions, no drills, no ski volume, no "get four runs in." Your team or academy coach owns all of it, and EVAD's alpine rules put it on their side of the line. EVAD is the dryland side.

NEVER

Size for its own sake

Its alpine rules cap it at one line: nothing that costs you agility. What gets programmed is strength and eccentric control, not volume for the sake of volume.

BUILDS

The hold, not the rep

A turn is a loaded quad under sustained g-force, absorbed terrain, and a rule that the last run has to look like the first. So the eccentric and isometric quad work is the centerpiece, not a finisher.

BUILDS

Max strength underneath it

Squat and hinge, loaded properly. Isometrics only mean something on top of a base — EVAD builds the base first, then the holds and the tempo work sit on it.

BUILDS

Reactive and lateral power

Bounds, landings, change of direction, plus hip and trunk stability against the rotational load of a carved turn. Edge-to-edge is a jumping quality before it is a skiing one.

SPLITS BY EVENT

Slalom is not downhill

SL and, to a lesser degree, GS get repeat change of direction, reactive strength and lactate tolerance. Super-G and downhill get the long quasi-isometric and eccentric capacity. Pick more than one and it programs for the mix.

SPLITS BY EVENT

Freeride is its own answer

A big mountain skier is not a gate racer, and EVAD is told not to treat them as one. Their work biases to impact absorption, terrain-driven variability and durability instead of course repeatability.

PRIORITIZES

The knee

The ACL is named in the rules as the priority concern, so landing mechanics, hamstring strength and single-leg control get programmed on purpose rather than left to chance. No program can promise you a healthy knee. This one at least trains for it.

ACCOUNTS FOR

Your snow days

Camp days and race days go in the calendar first. EVAD sizes your lifting around them and keeps heavy work off race day and the day before. A lift can still share a day with skiing: EVAD writes the gym session only, and leaves the timing of the two to you.

ADAPTS

A day that took everything

Tell it how the day actually went and the next session adjusts — with the cuts listed — before you commit to it. Six hours of GS in soft snow should change what tomorrow asks.

A day from a real block

What one dryland session looks like.

A slalom and GS racer in the June build, lifting four days a week with no snow on the calendar for another eleven weeks.

WEEK 7 · DAY 2 — ECCENTRIC + REACTIVE

Quad Capacity & Change of Direction

OFF-SEASON GYM BLOCK · 55 MIN · GYM
A Ankle, Knee & Hip PrepAnkle rocks, banded hip work, slow split squats 8 MIN
B Back SquatHeavy while you're fresh — the base everything else sits on 4 × 4 @ 85%
C Tempo Front SquatFive seconds down. The turn is the lowering, not the standing up 4 × 5 · 5S DOWN
D Split-Squat Isometric HoldSit in it. Forty seconds is about the length of a run 3 × 40S/LEG
E Lateral Bound to StickEdge to edge — land quiet, hold it, then go again 4 × 5/SIDE
F Single-Leg Romanian DeadliftHamstring strength on one leg — the knee's other half 3 × 8/LEG
G Bike IntervalsRace-length efforts, repeated, with full recovery between 5 × 60S
Representative session — your block is generated from your events, your snow schedule, your PRs and your equipment, and it adapts when a day on hill runs long.
Why it fits

It never asks for your slalom time.

When EVAD sets up an alpine athlete it asks for a squat, a deadlift and a vertical jump. Not a race time — because a slalom or downhill time is a property of the course, the snow and the draw, and it tells you almost nothing about the athlete that produced it. Gym numbers are the ones you can actually move between May and October, so those are the ones it tracks.

The calendar also runs backwards from most sports. Your building months are May through October, when there is no race to be sharp for and nobody is watching; by December the hill is taking its share every week and the work turns into keeping what you already put on. EVAD writes the summer to add and the winter to hold, because those are opposite instructions, and it knows which one it is in from your first start of the season.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup — the events you race, your on-snow schedule, your equipment, your first start of the season. Every answer is editable before you build, and the account comes last.

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