Strength training for snowboarding

When you talk about strength training for snowboarding, perceptions amongst some will be about making sure you look ripped and muscular, but you will soon see below that that is anything but the case.

For our snowboarders strength training program, we have looked to combine balance, flexibility and muscular endurance alongside out and out strength. Almost all the exercises you can do at home or at the gym with free weights. FOr general core stability and balance, a wobble board / BOSU is a great investment for snowboarders.

The idea is that you'll be training yourself and your body to control the centre of gravity, your body position on the slope as a boarder of any level of ability.

Suggested workout details :

Times per week :

For both a total body workout and torso training, 3 times per week with min 1 day rest for beginners and intermediates.
For expert/advanced snowboarders you need 4 or 5 torso workouts per week and 3 total body workouts.

Duration :

1 - 1.5 hours for your workout - to include stretch and wram-down time

Activity :

We have split this into a rough timeline before your holiday to make working out simpler. The actual exercises are in the table below split out into lower and upper body and torso.

Pre-season :

Start working out at least 10 weeks before your holiday

Use just 2 sets of 8 repititions with a 1 min rest period between sets

Use lighter weight than normal, and make sure you can complete the second set of 8 reps (ie no muscle failure)

If you are an absolute beginner - you can do virtually with your own body resistance for the first 4 weeks and then step up to a light weight

In-season :

From December onwards, you should be using this workout if you are activiely on holiday

Use 3 sets of 10 - 12 repetitions where in the final set with the weight you use it is hard to complete all 10 of the final reps

Have a 1 min rest between sets and not more than say 2-3 mins between exercises