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Old 08-24-2013, 07:47 AM   #20 (permalink)
sleightofmind
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I've designed an off season routine specifically for improving power and agility on a snowboard. Although, this routine will significantly improve performance in all areas of your life. On the field, track, bed or board.

WARNING: NOT FOR THE FAINT OF HEART

Day 1

Heavy Bag HIIT
DB Decline Press
DB Flat Press
DB Incline Press
Straight-Arm DB Pullover
DB Triceps Extension
Decline Push ups
Wide Arm Push ups


Day 2 (Plyo)

Jump Squats
Box Jumps
High Box March
Split Jump Ball Toss
Box Lateral Jumps



Day 3

Chin-Ups
Romanian DB Deadlifts
Good Mornings
Double-Arm Bent-Over DB Rows
DB Incline Rows
DB Shrugs
Neck Bridges
DB Curls
Heavy Bag HIIT


Day 4


Forced march with 45-pound rucksack, 3 miles in 45 minutes (along road) or 1 hour if cross-country.


Day 5 Ab Circuit

Ab Roller
Weighted Leg Raises
Weighted Situps
DB Side Bends
Jacknife Situps
Side Crunches


Day 6

Heavy Bag HIIT
Pushups /w Ruck
DB Presses (Neutral Grip)
Flat DB Chest Flyes
Incline DB Chest Flyes
Decline DB Chest Flyes
Reverse Grip Dips
Tri Kickbacks


Day 7

DB Front Lunges
Jump Squats
Front Squats
Split Squats
DB Step Ups
DB Calf Raises


Day 8

Pullups
Neck Bridges
Romanian DB Deadlifts
Kroc Rows
Upright Rows
Alternating Front/Lateral DB Raises
DB Shrugs
DB Military Presses
Heavy Bag HIIT


Day 9

*Ab Circuit from Day 5
DB Concentrated Curls
Altnernated DB Curls
DB Preacher Curls
DB Supination Grip Incline Curls
Weighted Dips
Tri Kickbacks
Skullcrushers
Tri-Pushdowns


72 hours rest

Day 1

15 mile bike ride (3-4 minute miles) or forced march with 45lb rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).


Day 2

Heavy Bag HIIT


Day 3

Burpees
Front, Back, Go
Jump Squats
Tuck Jumps
2 mile run: 12-14 minutes


Plyometrics


Day 1

Heavy Bag HIIT
Supine Chest Throw
Plank Shuffle
Clap Push Up
Depth Push Up

Day 2

Medicine Ball Sit-up Throw
Medicine Ball Full Twist
Sledgehammer Swing
Lateral Bound
Lateral Box Jump
Lateral Cone Hops

Day 3

3 mile run


Day 4

Heavy Bag HIIT
DB Swing Through
Medicine Ball Scoop Throw
Handstand Push-Up
Standing Two-Arm Overhead Throw
Lever Power Twist (plate loaded)


Day 5

Jump Squat
Box Jump
Mountain Climbers
Side Straddle Hop
Scissors Jump

48 hour rest

Day 6

Heavy Bag HIIT
Supine Chest Throw
Plank Shuffle
Clap Push Up
Depth Push Up

Day 7

Medicine Ball Sit-up Throw
Medicine Ball Full Twist
Sledgehammer Swing
Lateral Bound
Lateral Box Jump
Lateral Cone Hops

Day 8

3 mile run, forced ruck march (5 miles) or a 12 mile bike ride.


Day 9

Heavy Bag HIIT
DB Swing Through
Medicine Ball Scoop Throw
Handstand Push-Up
Standing Two-Arm Overhead Throw
Lever Power Twist (plate loaded)


Day 10

Jump Squat
Box Jump
Mountain Climbers
Side Straddle Hop
Scissors Jump

48 hour rest


BACK TO THE BEGINNING AGAIN.



IF UNSURE WHAT A RUCK IS, REFER HERE:

http://surplus.bearstarservices.com/...ack-Frame.jpeg


Now, I realize this is a lot and most people don't have time to dedicate so much of it to physical training. So go down the list at your own pace. Also, if you don't want to lift, bro. Just do the plyometric portion.

*When lifting, you're going to want to work under strength parameters. Heavy weight and low reps. You're going to have to eat like a yeti to improve. The plyo, marches, bike rides and body weight exercises are to improve endurance. When you start playing soccer you're going to want to take a lot more rest days.

Last edited by sleightofmind; 08-24-2013 at 08:07 AM.
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