168 to 260
Bench, Dumbbell, Mat
This snowboard workout routine focuses on building base strength and endurance necessary for hitting the slopes hard. Not only is this a great preseason conditioning routine, it also is great for improving strength and endurance throughout the season to help make the next time up even better than the last.
You will be going through three sets of ten different exercises in groups of two at a time. The number of repetitions will vary depending on the motion but are generally around 12 to 16.
You will want to do this snowboard conditioning workout 2 to 4 times a week. If you have not been training at all during the off season then start with just one set of each of these exercises for the first week, then build up, adding one set each week until you are up to all three.
After that you may want to do two rounds a day if you like to stay on the mountain all day, in order to help build up the extra endurance needed for prolonged physical activity. Though this routine does work to improve cardiovascular activity it is primarily anaerobic, so adding light to moderate cardio will be needed to improve your aerobic cardio endurance, which is also utilized when on the mountain.
Each one of these motions directly relates to a specific action while snowboarding to help gain the most functional benefit without wasting time or effort.
Isolation Jump Squats: These are meant to help train your legs to quickly adapt and recover from rapid changes in terrain such as sudden raises or drop-offs or when covering tracked-out areas off of the groomed trails.
Russian Twists: This rotational movement helps build strength in the abdominals, transverse abdominals (obliques), and lower back, which is heavily utilized when in the terrain park but is equally important for basic down hill and back country.
Agility Dots: This exercise is a must-have for almost any sport as it not only builds endurance and coordination throughout the leg but also does wonders for building lateral stability in the knee. This move is best when done with a single leg, but you should always start with both legs if you have never attempted it before.
Tricep Dips: Being able to get up off the ground is just as important as staying up. This motion will help build arm endurance and strength, making it easier for you to get back on your feet.
Single Leg Lateral Hops: These build lateral strength in the knees as well, but develop more lateral power than the agility dots.
Squat Calf Raises: This helps build endurance in those calves and legs to keep you on your toe edge.
Single Leg Ventral Hops: Similar to the lateral hops, this helps build knee support and more strength through the hip than the agility dots.
Squat Toe Raises: This helps build endurance in the shins and legs to keep you on your toe edge as well as improve balance and control.
Jump Turns: These not only help build overall leg strength, body control, and balance, but they will help you power through back country trees or do a quick 180 hop to change your leading leg.
Plank to Side Stars: This exercise is primarily meant for core control but it is also excellent for building balance when your body orientation, inner ear, and visual intake are all changing simultaneously.