Advanced Snowboard Exercises and Strength Programs for Pro Snowboarders
Snowboarding is a sport that requires a balance of physical strength, technical skill, and mental focus. Naturally, for a pro athlete, all of 3 of these skill sets must be optimized, along with nutrition, flexibility, and rest/recovery. A properly designed strength and conditioning program will provide any pro athlete with a major advantage in physical strength, AMPLITUDE, and STYLE over his/her competitors, while decreasing the risk of injury and increasing the judges’ score cards.
Physical strength is broken down into different qualities of strength: power, power endurance, absolute strength, speed strength, and strength endurance. What kind of strength is required varies depending on the kind event. Be warned, these are advanced programs, even a pro athlete must build up to them, especially if they have not done workouts like this before or haven’t been training hard in a gym for at least 2 years. Working with a partner or trainer is always advised to maintain safety when performing heavy lifts.
One question many people have is about ways to properly store their snowboard. While uncommon, improper storage over long periods of time can make your board virtually un-rideable. Not to fear! Here are a few things you can do to keep your snowboard fresh, lively and ready-to-go the second you get the call that the season is on again.
Quarter-Pipe
For the quarter pipe, the most important strength quality is power. The PRO needs to be able to explode 2x’s; once to get up, once to land, and then gets to rest for awhile in between attempts. Their program needs to include a pure power workout: heavy loads of 1-3 reps, 6-8 sets, only 1 or 2 exercises, including at least 1 Olympic lift. The athlete should rest at least 3 minutes in between sets to ensure maximal neurological recovery, which is necessary for maximum power development.
Preparation
These are simply tips, you don’t necessarily need to be religious about preparing your board for storage. One thing I recommend is at least waxing your board. Before you wax your board, it’s helpful to either remove or loosen your bindings to keep the inserts from pulling through as the base is heated… put them aside, it’s better to store your board without the pressure of the binding screws. In waxing your board, remember that you are not going to scrape! Leave a nice layer on to seal the pores and keep the base lubricated and protected.
If you live in a particularly moist/humid area or your only storage option is such a location, your steel edges will have the potential to rust over a period of time. Spray some sort of oil, like WD-40, on a napkin and give your edges a good wipe. That will keep them fresh and rust-free.
Program Design
It is important to keep in mind that while there are a lot of cool exercises and workouts that will transfer to your abilities on the slopes, the only way to consistently make progress is to track your workouts and gradually manipulate the training variables (exercise selection, tempo, rest, sets, reps). With the industries explosive growth, athlete with the most talent, most commitment, and best programming are the once that are going to excel both on and off the slopes
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