The snow season is underway and I am excited! I missed last year’s season so I cannot wait to get stuck into it this year.
I’ve decided to get myself snowboard ready by adding in some extra exercises into my own program that focus on the muscles we use most.
If you’ve been following us on our Instagram you’ll see that we’ve shared some of our best training tips with you on how to best prep for this years snow but I’ve pulled them together for you so you can read and share with your mates.
Tip 1: Squat and Squat Again
You know how much of a burn you get in your legs after each ride so not surprisingly, squats are on the agenda to improve leg strength. Your runs can take anywhere between 30 seconds and up to 5 minutes depending on how short/ long they are and how slow/ fast you go. So this sport is not just a matter of strength in the legs to hold your posture and move the board, but also a matter of endurance & stamina.
To train for strength endurance you’ll want to be squatting high sets, low reps, high intensity and low rest.
For example: 10 x 3 @ 75-85% with 30 seconds of rest. The minimal rest allows for your heart rate to kick up a notch, and for your legs to fatigue pushing you to keep powering through a difficult session in a similar scenario to what you would be doing down the slopes.
Tip 2: Heel and Toe
When you’re shredding all day long it’s heels, toes, heels, toes…. so you’ll want to strengthen your ankles and those muscles below the knees to have them ready to last!
This simple exercise can be incorporated into your program as an exercise itself, as a warmup or something to do during your rest.
• Heel walks forward
• Heel walks backward
• Toe walks forward
• Toe walks backward
You’ll want to aim to do 3-6 laps of 20m on each one.
Tip 3: The Core
Core strength is paramount in the sport of snowboarding. You’ll want to know how to plant your feet into the board in order to create stability granting you more control over your movements. You’ll also want to use your obliques (outside abdominal muscles) to assist with turning the board down slopes and performing freestyle tricks if that’s what you’re into.
Core Exercise 1: Palof Press
Position yourself in a comfortable stance, sit a little and ‘screw’ your feet (toes outwards) into the ground. You’ll feel your leg muscles tense up. Without sucking you belly in, draw your belly button towards your spine to ‘activate’ core. Breathe out as you press out and breathe in as you pull the band in. Idea is to keep the band line up centrally and you’ll feel your obliques getting a workout.
Core Exercise 2: Palof Press with Band
If you struggle to activate your glute (arse) muscles then use the band just above the knee. Perform the exercise exactly the same way as described above and keep the resistance against the band by pushing your knees outwards.
Core Exercise 3: Woodchops
With this one line your chest, arms and head up with your hands. As you perform a woodchop by pulling the band from one end to the other keep all the above lined up so that you are using your torso (I.e. Obliques) to perform the movement instead of your arms. Breathe out as you explode out and breathe in as you slowly bring the band back.
Tip 4: Conditioning
Seeing a ride down a slope probably averages 3-5 minutes and you get at least 10 minutes of rest after lining up and catching a chair lift back to the top, you’ll want to get some maximum aerobic power conditioning in, utilising 80-90% effort .
What that means is you’ll want to train a circuit for approx. 5 minutes ⏱ at 80-90% intensity, with approx. 5 minutes rest and repeat for up to 6 rounds.
A couple of important exercises I recommend you include in your circuit is skipping (to develop calf strength and endurance) and sleds (for that leg power) as shown in the video. They’ll also be sure to get your heart rate up.
An example circuit might look like this:
• 10x trap bar explosive jumping squats
• 20x box jumps with squat landing (step down)
• 4x 10m sled sprints at 80% bw
• Remainder of 5 minutes on the skipping rope
Download our Get Snowboard Fit_Program and add it into your current training schedule.