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Snowboard fitness

 Poster: A snowHead
Poster: A snowHead
In a similar vein to this thread https://snowheads.com/ski-forum/viewtopic.php?t=154669, I came across a 6 week snowboard fitness program via YouTube. Currently 50% off making it USD40.

https://www.fitapp.app/board_fit/

I haven't seen a lot of snowboard specific programs (not that I've really been looking, mind) but wondered how good it might be. I'm wondering if it's better to do a load of Joe wickes workouts and some stretching for 12 weeks but I like that this is structured. Any thoughts?
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 Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
Before buying into carp or otherwise check out Canadian BX training clips on youtube .
Heres a few below Im sure alot more exist .


Personally 6 weeks sounds silly short as tendons ligaments take months
Three months is a time frame I would think about otherwise inviting injury then becomes part of your learning curve .
Then those training months via injury recovery ....can take years


http://youtube.com/v/PdsyesMGCVU


http://youtube.com/v/fg37f_X0VTE


http://youtube.com/v/AHiC9ZXHPps

Also note alot of lower leg surfing flexibility exercises are highly beneficial also yoga .
Surfers were doing yoga over 50-60 years ago as its so physical with serious consequences in bigger surf ,even thumping or hollow smaller surf can be heavy.
So flexibility and endurance are paramount .

In my view riding powder all day is a endurance event then you repeat that

Your question is astute a very very good one .
Doing a week and getting a lesson is just a busmans holiday ,they can sell technique but they cannot sell snowboard specific flexibility and strenght through a increased range of flexibility .

You either earn it work for it or your limiting yourself and what you get back out of it all .
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 Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
The only fitness I need on a snowboard is being able to reach the bindings. My belly is not getting bigger, its my arms getting shorter.
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 You need to Login to know who's really who.
You need to Login to know who's really who.
The truth is that for the average snowboarder doing lift served riding you really don't need much strength or cardiovascular fitness. Being stronger decreases risk of injury, and fitness might help a little with fatigue, but they are not going to dramatically transform your riding. They are both worth improving though, just from the health benefit side of things.

Forget a "snowboard specific" program, it's just buzz words and hype. You just want a proper strength program, of which there are plenty of tried and tested available free online. In regards to the program you linked to bodyweight only exercises sound fantastic from a practical point of view, but in reality you just can't create the same overload that external resistance does.

In terms of exercise selection you want the big compound movements - deadlifts and squats. Some upper body - bench press, rows, pull-ups probably have little benefit to snowboarding but are good. Calf raises are something a general program might not put in but may be more beneficial as a snowboarder. Then some core and prehab (glute activation, hip abduction, hip adduction).

In terms of cardiovascular fitness. Low intensity (scientifically below lactate threshold 1, in practical terms a pace you can breathe through your nose and talk in sentences without having to gasp for breath) is fine.
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 Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
Tirol 164 wrote:
Before buying into carp or otherwise check out Canadian BX training clips on youtube .
Heres a few below Im sure alot more exist .





http://youtube.com/v/PdsyesMGCVU



Honestly, that video is exactly how not to train. Circus tricks on wobble boards look cool and get a lot of likes on Instagram, but they are just a good way to get injured and not optimum for gaining strength. Also beginners should absolutely avoid plyometrics (they are a great tool but way too much intensity and risk of injury - the classical Soviet training programs wouldn't consider an athlete suitable for plyometrics until they were at least squatting a weight 1.5x bodyweight).

People like to overcomplicate things. Look how the strongest people train - all the classic big compound barbell movements. It's not flashy and exciting though so not the way to get YouTube clicks and sell yourself.
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 You'll need to Register first of course.
You'll need to Register first of course.
What he said. It's funny that people can make so much money out of obviously weird stuff.

Plus riding powder (as opposed to walking up hill) is all technique, all day.
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 Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
I just do several reps of 100 walking lunges whilst taking the dog up hills; so long as no one is around! At 63 I'm after endurance more than anything else as I go out for 60 days (less a week driving) and will ride for 40-45.
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 After all it is free Go on u know u want to!
After all it is free Go on u know u want to!
BoardieK wrote:
I just do several reps of 100 walking lunges whilst taking the dog up hills; so long as no one is around!

Now that is a Video I would like to see. Toofy Grin


Last edited by After all it is free Go on u know u want to! on Sun 12-12-21 19:02; edited 1 time in total
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 You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
Aimee fuller has some good vids on YouTube. I would work on core, some running for fitness, squats, jumping squats with and without weights. Deadlifts can help but watch those knees and don't go overboard. Snowboarding is the best exercise for snowboarding. My program this winter includes skipping as I can't be arsed to go for a run but I've started a new martial art which I doubt would help so will rely on muscle memory and booze in the evening to numb the muscles Very Happy
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 Ski the Net with snowHeads
Ski the Net with snowHeads
@Old Fartbag, I do feel a bit "Ministry of Silly Walks" Very Happy
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 snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
Quote:

I just do several reps of 100 walking lunges whilst taking the dog up hills; so long as no one is around!


Quote:

Ministry of Silly Walks


Laughing I'm just picturing if someone comes over the hill and blatantly sees, you have to make that decision whether to go with it
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 And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
silentice wrote:


Laughing I'm just picturing if someone comes over the hill and blatantly sees, you have to make that decision whether to go with it

There is no doubt in my mind - Brazening it out is the way to lose least face. Madeye-Smiley
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 So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
Totally agree that the ideal is to be strong, and you defo need mobility to remain injury free, and a certain level of cardio endurance to make the most of it. Not that I can comment but imagine that good technique is about good balance and fine motor control, not so much powering 100kg off the floor 8 times. So I thought a specific program might have the capacity to target relevant strength while helping reduce risks of injury.

Personally I've noticed a clear decline in my physical capability since I've stopped doing weights (partly family life, partly lockdown), and having just spent 2hrs at a snowdome on 2 consecutive days I know when I finally get outside on a board again it's going to be different than when I started a few years ago. For example my archilles tendons were quite sore the next day but I never had that when I was fitter, especially after 2 hours. Calf raises were part of the routine.

But I think that and the other comments confirm what I think I knew which is, barring motivational elements^, a general cross fitness and mobility base is necessary first and then specialism comes in after, if additional performance is sought.

^ ie a short sport specific program might be more motivating and increase compliance in some people, and is presumably better than nothing assuming it doesn't involve a busu ball!
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 You know it makes sense.
You know it makes sense.
Quote:

But I think that and the other comments confirm what I think I knew which is, barring motivational elements^, a general cross fitness and mobility base is necessary first and then specialism comes in after, if additional performance is sought.


Pretty much. Although I'd argue the specialism is just time on snow rather than anything specifically strength or fitness related. As said above the best training for snowboarding is snowboarding, you will get far better riding improvements from snowboard instruction than increasing your squat numbers or 5km run times.

Quote:

At 63 I'm after endurance more than anything else as I go out for 60 days (less a week driving) and will ride for 40-45.


At 63 I would focus way more on strength than endurance. One of the best predictors of quality of life in older people is quad strength. As you get older it becomes more difficult to maintain muscle, you are really just trying to limit decline. The beauty of doing 40-45 days a season is you can essentially ride yourself fit. It's much quicker to build cardiovascular fitness than strength.
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