Snowboarding Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Snowboarding Workout Plan

Snowboarding Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Snowboarding Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
Snowboarding Legs Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
4 sets, 12,10,8,8 reps, 01:00 rest
4 12,10,8,8 -- 01:00
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

3 way lunge repetitions are 6-8 lunges per direction.

As a snowboarder, it is important to have a strong base. This snowboarding workout will allow you to create that strong base. It is not just enough to practice snowboarding.

You need to be hitting the weight room as well if you want to be your best. Make sure that you are taking the stretching seriously, because this is also a very important part of the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

When you hit the slopes, you don't want anything holding you back. If you want nail your run every time, you've got to be fit. The Snowboarding Workout helps to strengthen your legs, core and upper body to improve control of your board, balance and endurance. You don't want to be sitting aroun... more

When you hit the slopes, you don't want anything holding you back. If you want nail your run every time, you've got to be fit. The Snowboarding Workout helps to strengthen your legs, core and upper body to improve control of your board, balance and endurance.

You don't want to be sitting around all day letting the fresh powder go to waste because you're out of breath and need a break! We've set up this snowboarding workout plan to make sure you're ready to rock when winter comes around.

Snowboarding is an increasingly popular winter sport that accounts for a growing percentage of visitors to ski resorts. In 1999, snowboarding was the fastest growing winter sport, according to an article published in the "American Family Physician" journal in January 1999.

Although snowboarders tend to injure their knees less often than skiers, they suffer more injuries to the upper extremities and ankles. Unlike a skier who has ski poles, all a snowboarder has is their arms for use as balance aids. Strong legs and core muscles help snowboarders jump and turn to avoid obstacles, plus remain standing upright when their balance is challenged.

Benefits of a Snowboarding Workout

Workouts for snowboarding complement your time on the slopes. Snowboard training includes practice on your board and strength training. The strength you gain from the weight training exercises for snowboarding make you stronger on and off the slopes, but most importantly you need to take what you gain from strength training and use it.

The snowboard workout program helps keep you in shape if you do not have time to snowboard, but for the best benefit to your technique hit the slopes as much as can.

Your body learns the movements you put it through. Even though you perform a snowboard workout routine with weights three days a week, this only gives you the strength you need to snowboard, not the technical skills. It's up to you to practice those on your own!

Snowboard Workout Day 1

The snowboard workout comprises snowboarding exercises that specifically target the areas you need to work to be a better snowboarder. Exercises for snowboarders in this workout are broken up into three days of training.

Day one works the legs. This workout targets the hamstrings, quadriceps and calves, as well as the inner and outer thighs. All of these muscles must work together during snowboarding to stand upright and turn the board.

You also need strong muscles in the legs and hips to maintain proper alignment of your joints in your chosen stance. Tight muscles can inhibit your ability to hold the correct alignment. The snowboard training exercises also include stretches to combat muscle tension and improve flexibility.

Snowboard Workout Plan 2

The second snowboard workout targets the upper body; it targets the chest, back, biceps, triceps and shoulder. The workout also involves stretches in the chest and shoulder.

Flexibility in the chest and shoulders makes it easier to hold your arms out for balance and keep your shoulders back with correct posture.

Snowboard Workout Plan 3

The third snowboard workout targets the core. The snowboard exercises in this workout improve strength in your abs, obliques and lower back -- all muscles you need to stand tall and rotate your upper body.

The workout also has you stretch your lower back and glutes, two places commonly known for tension that causes posture issues.

Putting it All Together

Together, these three workouts address the strength and flexibility aspects of snowboarding fitness for the entire body. Perform strength training exercise for snowboarding at least three days a week, but take days off to recover.

You will love the feeling of catching the biggest air, knowing that lack of fitness is not holding you back! Start this workout plan and see how big of a difference fitness can make in your snowboarding skills!

Snowboarding Upper Body Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 20 01:00
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Lats / Expert
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

You upper body has a lot to do with balance, and that is there is an upper body workout day. This snowboarding workout mixes in weight training with balance and stability exercises as well.

Make sure that you are taking the stretching seriously, because this is also a very important part of the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

When you hit the slopes, you don't want anything holding you back. If you want nail your run every time, you've got to be fit. The Snowboarding Workout helps to strengthen your legs, core and upper body to improve control of your board, balance and endurance. You don't want to be sitting aroun... more

When you hit the slopes, you don't want anything holding you back. If you want nail your run every time, you've got to be fit. The Snowboarding Workout helps to strengthen your legs, core and upper body to improve control of your board, balance and endurance.

You don't want to be sitting around all day letting the fresh powder go to waste because you're out of breath and need a break! We've set up this snowboarding workout plan to make sure you're ready to rock when winter comes around.

Snowboarding is an increasingly popular winter sport that accounts for a growing percentage of visitors to ski resorts. In 1999, snowboarding was the fastest growing winter sport, according to an article published in the "American Family Physician" journal in January 1999.

Although snowboarders tend to injure their knees less often than skiers, they suffer more injuries to the upper extremities and ankles. Unlike a skier who has ski poles, all a snowboarder has is their arms for use as balance aids. Strong legs and core muscles help snowboarders jump and turn to avoid obstacles, plus remain standing upright when their balance is challenged.

Benefits of a Snowboarding Workout

Workouts for snowboarding complement your time on the slopes. Snowboard training includes practice on your board and strength training. The strength you gain from the weight training exercises for snowboarding make you stronger on and off the slopes, but most importantly you need to take what you gain from strength training and use it.

The snowboard workout program helps keep you in shape if you do not have time to snowboard, but for the best benefit to your technique hit the slopes as much as can.

Your body learns the movements you put it through. Even though you perform a snowboard workout routine with weights three days a week, this only gives you the strength you need to snowboard, not the technical skills. It's up to you to practice those on your own!

Snowboard Workout Day 1

The snowboard workout comprises snowboarding exercises that specifically target the areas you need to work to be a better snowboarder. Exercises for snowboarders in this workout are broken up into three days of training.

Day one works the legs. This workout targets the hamstrings, quadriceps and calves, as well as the inner and outer thighs. All of these muscles must work together during snowboarding to stand upright and turn the board.

You also need strong muscles in the legs and hips to maintain proper alignment of your joints in your chosen stance. Tight muscles can inhibit your ability to hold the correct alignment. The snowboard training exercises also include stretches to combat muscle tension and improve flexibility.

Snowboard Workout Plan 2

The second snowboard workout targets the upper body; it targets the chest, back, biceps, triceps and shoulder. The workout also involves stretches in the chest and shoulder.

Flexibility in the chest and shoulders makes it easier to hold your arms out for balance and keep your shoulders back with correct posture.

Snowboard Workout Plan 3

The third snowboard workout targets the core. The snowboard exercises in this workout improve strength in your abs, obliques and lower back -- all muscles you need to stand tall and rotate your upper body.

The workout also has you stretch your lower back and glutes, two places commonly known for tension that causes posture issues.

Putting it All Together

Together, these three workouts address the strength and flexibility aspects of snowboarding fitness for the entire body. Perform strength training exercise for snowboarding at least three days a week, but take days off to recover.

You will love the feeling of catching the biggest air, knowing that lack of fitness is not holding you back! Start this workout plan and see how big of a difference fitness can make in your snowboarding skills!

Snowboarding Core Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 30 01:00
Obliques / Beginner
3 sets, 30 reps, 01:00 rest
3 30 01:00
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 30 01:00
--
--
3 sets, 00:01:45
3 00:01:45 --:--
--
--
2 sets, 00:00:30
2 -- --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
3 sets, 00:15:00, 01:00 rest
3 00:15:00 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

It is important to have a strong core as a snowboarder, and that is why there is a whole day of the workout designed to strengthen your abs, obliques, and lower back muscles.

Don't skip this day because it will make you a better snowboarder and also also help to prevent injuries. Make sure that you are taking the stretching seriously, because this is also a very important part of the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

When you hit the slopes, you don't want anything holding you back. If you want nail your run every time, you've got to be fit. The Snowboarding Workout helps to strengthen your legs, core and upper body to improve control of your board, balance and endurance. You don't want to be sitting aroun... more

When you hit the slopes, you don't want anything holding you back. If you want nail your run every time, you've got to be fit. The Snowboarding Workout helps to strengthen your legs, core and upper body to improve control of your board, balance and endurance.

You don't want to be sitting around all day letting the fresh powder go to waste because you're out of breath and need a break! We've set up this snowboarding workout plan to make sure you're ready to rock when winter comes around.

Snowboarding is an increasingly popular winter sport that accounts for a growing percentage of visitors to ski resorts. In 1999, snowboarding was the fastest growing winter sport, according to an article published in the "American Family Physician" journal in January 1999.

Although snowboarders tend to injure their knees less often than skiers, they suffer more injuries to the upper extremities and ankles. Unlike a skier who has ski poles, all a snowboarder has is their arms for use as balance aids. Strong legs and core muscles help snowboarders jump and turn to avoid obstacles, plus remain standing upright when their balance is challenged.

Benefits of a Snowboarding Workout

Workouts for snowboarding complement your time on the slopes. Snowboard training includes practice on your board and strength training. The strength you gain from the weight training exercises for snowboarding make you stronger on and off the slopes, but most importantly you need to take what you gain from strength training and use it.

The snowboard workout program helps keep you in shape if you do not have time to snowboard, but for the best benefit to your technique hit the slopes as much as can.

Your body learns the movements you put it through. Even though you perform a snowboard workout routine with weights three days a week, this only gives you the strength you need to snowboard, not the technical skills. It's up to you to practice those on your own!

Snowboard Workout Day 1

The snowboard workout comprises snowboarding exercises that specifically target the areas you need to work to be a better snowboarder. Exercises for snowboarders in this workout are broken up into three days of training.

Day one works the legs. This workout targets the hamstrings, quadriceps and calves, as well as the inner and outer thighs. All of these muscles must work together during snowboarding to stand upright and turn the board.

You also need strong muscles in the legs and hips to maintain proper alignment of your joints in your chosen stance. Tight muscles can inhibit your ability to hold the correct alignment. The snowboard training exercises also include stretches to combat muscle tension and improve flexibility.

Snowboard Workout Plan 2

The second snowboard workout targets the upper body; it targets the chest, back, biceps, triceps and shoulder. The workout also involves stretches in the chest and shoulder.

Flexibility in the chest and shoulders makes it easier to hold your arms out for balance and keep your shoulders back with correct posture.

Snowboard Workout Plan 3

The third snowboard workout targets the core. The snowboard exercises in this workout improve strength in your abs, obliques and lower back -- all muscles you need to stand tall and rotate your upper body.

The workout also has you stretch your lower back and glutes, two places commonly known for tension that causes posture issues.

Putting it All Together

Together, these three workouts address the strength and flexibility aspects of snowboarding fitness for the entire body. Perform strength training exercise for snowboarding at least three days a week, but take days off to recover.

You will love the feeling of catching the biggest air, knowing that lack of fitness is not holding you back! Start this workout plan and see how big of a difference fitness can make in your snowboarding skills!

75 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Flat Bench
  • Exercise Mat
  • Body Bar
  • Dumbbells
Show All

1 Review

  • tyson.lib
    over 2 years ago
    #

    What are your thoughts on incorporating jogging, wind sprinting or any sort of cardio into this routine?

Snowboarding Workout Plan

75 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Flat Bench
  • Exercise Mat
  • Body Bar
  • Dumbbells
Show All