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  Topic Review (Newest First)
09-17-2013 07:41 PM
jgood123 What's up Gents,
All this is great info. I was about to post up a similar question and WALLA, amazing what you find when you look first I have been doing bodybuilding.com workouts on and off the past 6-8 months. I've been slacking the past month cause I work FT and do school online FT too so it gets hectic around exams, etc. I'm going to buy an Ab-wheel tonight and work off that MtnAthlete link too. I feel I've lost a lot of dexterity in my muscle function as a whole since I got Lyme Disease though but I press on, can't fix it. I take a daily vitamin with everything and then some, omega 3-6-9's, and Glutamine pre and post with a shake and protein after. I'm 6'2 250 and would love to drop 20lbs and i'm quitting smoking Saturday so determination is key for me. calfs and hip-flexors are what gets me most.
08-24-2013 04:41 PM
tigre I've been riding my bike to work (10 miles each way) and then working my ass off all day. As work slows down a bit and the season approaches I'll get back into P90X and skate ski when it's too crummy out for snowboarding.
08-24-2013 03:51 PM
jml22 The problem with rotator cuff tears is no one is ever frigging specific about what muscle that is torn.... Each muscle has a very different function it shouldn't be generalized together.
Rotator cuff tears can also coincide with other shoulder injuries that need to be addressed as well.

As for working out, it depends on your fitness level. Knee stabilization is pretty f'ing vital. I see riders all the time who are at high risk of doing some permanent damage to their knee. ALl of it is preventable
08-24-2013 01:55 PM
sleightofmind
Quote:
Originally Posted by MarshallV82 View Post
I've been hitting the gym 6 days a week since last winter, It's really seemed to improve my knees and core, I'm pretty excited about the upcoming season! I've been doing legs twice a week (ATG squats, weighted lunges, Iso stuff) and lots of core work. I need to start doing more cardio to get my wind back before the season starts. Thinking about adding in sprints, I've been playing pickup games of BB a lot too.


The only lingering injury I'm thinking about going in for is my rotator cuff or shoulder, whatever it is. I can't do a pull up without extreme pain, I feel like it's limiting a lot of my goals. 2 years I could do 4 sets of 10 easy, now I can't do three and I'm in much better shape. I think it was from a accident at work a couple years ago or a blind cliff I launched off of (Flat, rocky, oops!) I just followed a line and figured since someone went off it must be ok.
Rotator cuff injuries are probably one of the most frequent injuries experienced by athletes and non-athletes... Shoulder hurt? Don't put this off. Here are some treatment methods and exercises for a successful recovery.
Bodybuilding.com - Don't Let A Rotator Cuff Injury Stop You!
08-24-2013 12:00 PM
MarshallV82 I've been hitting the gym 6 days a week since last winter, It's really seemed to improve my knees and core, I'm pretty excited about the upcoming season! I've been doing legs twice a week (ATG squats, weighted lunges, Iso stuff) and lots of core work. I need to start doing more cardio to get my wind back before the season starts. Thinking about adding in sprints, I've been playing pickup games of BB a lot too.


The only lingering injury I'm thinking about going in for is my rotator cuff or shoulder, whatever it is. I can't do a pull up without extreme pain, I feel like it's limiting a lot of my goals. 2 years I could do 4 sets of 10 easy, now I can't do three and I'm in much better shape. I think it was from a accident at work a couple years ago or a blind cliff I launched off of (Flat, rocky, oops!) I just followed a line and figured since someone went off it must be ok.
08-24-2013 08:28 AM
sleightofmind
Quote:
Originally Posted by neni View Post
I'm not the gym type, prefer to be outdoors.
Doing horseriding 5 times a week: gives you a very strong core and legs. For all those who think that horseriding is just sitting and no sport, try to control a 1200lbs TB in full speed or ride a dressage program in sitting trot before you judge . Dressage and XC demand a lot of balance and muscle force.
Not doing any specific endurance training, but walk a lot (fast pase, walking slowly makes me crazy ): not taking the bus gives me 40min from the parking lot to the office and not taking the lift to my office in the 6th floor gives a lot of extra steps. These little every day activities were sufficiant so far to have enough endurance for hiking or 6hrs snowboarding. Front leg is a bit more tired at the beginning of the season, but quickly builds up.
This is a good point, not using technology to haul your ass around is great for the legs. I always take the stairs and walk to places, I even walk to the market and hump my groceries back in my rucksack.
08-24-2013 08:25 AM
neni I'm not the gym type, prefer to be outdoors.
Doing horseriding 5 times a week: gives you a very strong core and legs. For all those who think that horseriding is just sitting and no sport, try to control a 1200lbs TB in full speed or ride a dressage program in sitting trot before you judge . Dressage and XC demand a lot of balance and muscle force.
Not doing any specific endurance training, but walk a lot (fast pase, walking slowly makes me crazy ): not taking the bus gives me 40min from the parking lot to the office and not taking the lift to my office in the 6th floor gives a lot of extra steps. These little every day activities were sufficiant so far to have enough endurance for hiking or 6hrs snowboarding. Front leg is a bit more tired at the beginning of the season, but quickly builds up.
08-24-2013 06:47 AM
sleightofmind 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.
07-03-2013 08:58 AM
Alexis Soccer is a very useful sport it plays an important role i have been into it personally and it always helps me in keeping myself fit and active.
Sports should be a part of our daily life glad that you have written it here.
01-20-2013 08:57 PM
stupidmop I think the best thing you can do for yourself is to take conditioning seriously during the offseason. It sucks when you are out of shape and trying to get back into snowboarding early in the season. I've gone with friends who are out of shape and couldn't even last the whole day (what a waste of a lift ticket), and had to wait in the the lodge for me.

I basically just run a lot during the offseason. Maybe about 3-4 times a week, four miles a pop.
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