Working out! - Page 2 - Snowboarding Forum - Snowboard Enthusiast Forums
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Old 01-15-2013, 08:39 PM   #11 (permalink)
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the best 60$ you spent for working out would be the Beachbody INSANITY Asylum Program 1 & 2 , it also comes with ladder and jump rope .

fast quick and efficient
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Old 01-15-2013, 08:40 PM   #12 (permalink)
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If your not serious about getting stronger and just want to improve your snowboarding abilities i think the trampoline is the best. Especially if your a park rider.
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Old 01-15-2013, 08:56 PM   #13 (permalink)
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Maybe it's just me, but I always find its my legs that are tired first, mostly my quads. Other than some additional upper leg muscles if I'm working on ground tricks, it's always my quads that are tired. Maybe they are just the most out-of-shape in my case?

I do deadlifts, squats, and toe raises as part of my regular workouts, but I'm not sure how much those help with endurance, which seems to be my problem. I think Donutz or someone once mentioned holding a horse stance as good practice, which strikes me as a logical approach. I keep meaning to do that more even though I'm no longer doing martial arts.

I'm curious, what muscles fatigue for everyone else?
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Old 01-16-2013, 07:33 AM   #14 (permalink)
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Quote:
Originally Posted by herzogone View Post
...I'm curious, what muscles fatigue for everyone else?
My quads are the first thing too. I've found doing a lot of intervals on the bike and that bosu squat exercise to help.

Another thing that hasn't been mentioned is plyometrics. They are a lot of fun and great for snowboarding. I know T. Rice has mentioned he does them a lot. If you are a subscriber to SnowboardAddiction, they have a decent workout that combines strength, balance, plyometrics, and flexibility.
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Old 01-16-2013, 08:49 AM   #15 (permalink)
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Whatever exercises you do, the key is to have high reps with low weight. That will build endurance
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Old 01-16-2013, 09:12 AM   #16 (permalink)
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If you just want to increase your athletic performance an olympic lifting routine is almost certainly the best option if you are experienced in the gym.

Without prior gym experience, olympic lifting would be very difficult and probably an unrealistic routine.

If thats the case i would reccomend a basic routine like
Day1:
Low Bar Squats
Deadlifts
Military Press
Leg Curls

Day 2:
Bench Press
Barbell Row
Dips
Pullups
Plank and Crunches superset

To make it more beneficial to snowboarding, make sure you do squats, leg curls and basically all the exercises other than deadlifts with a slow eccentric phase.
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Old 01-19-2013, 12:28 PM   #17 (permalink)
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Depends on how exactly you want to get in shape. If you want to get stronger and build some muscle, then as suggested above compound exercises are the way to go.

If you want to lose a little weight and/or improve endurance then there's a tonne of cardio options out there. I agree with the plyometrics suggestion. Its old fashioned, sure.. but also an incredible workout.

I'd recommend Yoga even once a week. It helps tone your muscles, improve core and flexibility amongst other benefits.

Just as important is your diet though. Make sure you eat the right foods to give you the energy for training and snowboarding days.

Always allow some recovery time between exercising and snowboarding. I've been guilty in the past of goin' boarding the day after a heavy gym session and it proved to be a killer on my legs. Denying yourself sufficient recovery can be detrimental to your fitness so, you have been warned.
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Old 01-20-2013, 09:57 PM   #18 (permalink)
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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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Old 07-03-2013, 09:58 AM   #19 (permalink)
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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.
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Old 08-24-2013, 07:47 AM   #20 (permalink)
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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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