Snowboarders – ultimate preparation workout

So its nearly time for the snow season down here in the southern hemisphere and alot of people will be getting all excited about hitting the slopes this year. You bought the sickest outerwear, had your board waxed and edges sharpened and are all ready to carve it up  on the slopes. Just like any sport though preparation is the key.  believe me, and i know this from experience working for a few seasons in winter resorts. If you have not been doing any specific strength training for the weeks leading up to it, your legs are gonna be burning like never before after just the first few runs.

Here is a workout i suggest everyone tries to do twice a week for at least 4 weeks leading up to your holiday and it will help you be better prepared and enjoy the slopes alot more. There is nothing worse than waking up on the second morning feeling like you have been run over by a train – before we throw any hangover you may have into the mix!!!


Jump Squats  (4 sets of 20 reps) – Jump squats will increase leg strength and explosive power needed for snowboarding.
Kettlebell Sumo Squats – (4 sets of 15 reps) – great for  leg strengh, including the adductor muscles( your inner thigh muscles).
Med Ball Oblique twists – (4 sets of 20 reps) – Alot of core rotation is used in snowboarding so this is a great one for strengthening your core muscles.
Push ups – ( 4 sets to failure) – If you hit your toe edge chances are you will do a face plant. Increasing strength in your upper body will help you to prepare for these falls and help you push yourself back up.
Standing Calf Raises( 4 sets of 20 reps) – If you spend alot of time riding your toe edge, your calfs will be on fire, so throw these into your workout to build up your stregth and stamina.
Walking lunges (4 x 12 each leg) – Great way to build up leg strength.
Pull Ups( 4 x 12) – Some people forget the importance of upperbody strength but good upper body strength will help with both your stability and balance.
Bench Dips( 4 sets to failure) – so you are sat at the top of the slope, locked yourself into your board, now time to stand up, so this is where your triceps get a pounding, pushing you up from that seated position so strengthen your arms with this great bodyweight exercise.

For cardio conditioning i suggest 2 x 30 min sessions on a stationary bike – make sure you crank the resistance up though – make it hard!


Leave a Reply

Your email address will not be published. Required fields are marked *