This 6-week guide is crafted specifically for snowboarders, focusing on movements and skills that mimic boarding dynamics like carving, stability, core strength, and explosive power. You'll work on endurance, balance, and flexibility to make the most out of your time on the mountain.
---
Program Overview
Duration: 6 weeks
Frequency: 4-5 sessions per week (strength, balance, cardio, mobility)
Equipment Needed: Dumbbells, resistance bands, balance board, stability ball, and foam roller
---
Weekly Schedule
---
Week-by-Week Plan
Week 1-2: Build the Base
Objective: Establish foundational strength and mobility.
Lower Body Strength:
1. Sumo Deadlifts (Dumbbell): 3 sets of 12
2. Goblet Squats: 3 sets of 12
3. Side Lunges: 3 sets of 10 per side
4. Glute Bridges with Band: 3 sets of 15
Core & Balance:
1. Plank with Reach: 3 sets of 12 reaches per side
2. Dead Bug (Stability Ball): 3 sets of 10 per side
3. Balance Board Training: 5 minutes
4. Single-Leg Balance with Arm Rotations: 3 sets of 10 per leg
Mobility:
Foam roll your hips, IT bands, and lower back
Perform a 20-minute flow focused on hamstrings, hip flexors, and spine mobility
---
Week 3-4: Build Strength and Stability
Objective: Increase intensity and introduce snowboarding-specific stability.
Lower Body Strength:
1. Bulgarian Split Squats: 3 sets of 10 per leg
2. Lateral Step-Downs: 3 sets of 10 per leg
3. Kettlebell Swings: 3 sets of 15
4. Wall Sits with Arm Rotations: 3 rounds of 45 seconds
Core & Stability:
1. Side Planks with Hip Dips: 3 sets of 12 per side
2. Swiss Ball Rollouts: 3 sets of 10
3. Russian Twists with Weight: 3 sets of 15 per side
4. Staggered Stance Balance (on Balance Board): 5 minutes
Snowboarding-Specific Agility:
Lateral Bounds (Mimic Turns): 3 sets of 20
Jump Turns (180°): 3 sets of 12
Mountain Climbers (Fast Pace): 3 rounds of 45 seconds
---
Week 5-6: Peak Performance
Objective: Mimic snowboard movements and maximize power.
Lower Body Power:
1. Weighted Jump Squats: 3 sets of 10
2. Box Step-Ups with Rotation (Add Dumbbells): 3 sets of 12 per leg
3. Romanian Deadlifts (Single Leg): 3 sets of 10 per leg
4. Band-Resisted Side Steps: 3 rounds of 1 minute
Core & Snowboard Stability:
1. Plank with Side Taps: 3 sets of 12 per side
2. Rotational Woodchoppers (Cable or Band): 3 sets of 12 per side
3. BOSU Ball Squats: 3 sets of 15
4. Dynamic Side Plank (Lift Top Leg): 3 sets of 10 per side
Snowboarding Cardio:
Broad Jumps: 3 sets of 12
Hill Sprints or Stair Intervals: 8 rounds of 30 seconds on, 1 minute off
Side-to-Side Cone Drills: 3 rounds of 1 minute
---
Ski-Specific Drills (Bonus Fun Days)
Simulate Snowboarding Stances & Movement:
1. Ski Stance to Squat Jump: 3 sets of 12
2. Static Boarder Stance Hold: Hold for 1 minute, repeat 3 times
3. Dynamic Lunge Swaps: 3 sets of 15 per side
4. Banded Hip Rotations (Mimic Turns): 3 sets of 15 per side
Balance Challenge:
Use a balance board or BOSU to practice stance stability while tossing a ball or holding light dumbbells.
---
Tips for Success
1. Warm-Up: Always start with 5-10 minutes of dynamic movements like arm swings, leg swings, and light jogging.
2. Hydrate & Fuel: Proper hydration and nutrition support your energy and recovery.
3. Recovery Days Matter: Use mobility days to improve flexibility and reduce soreness.
4. Think Snowboarding: Visualize the slopes and imagine executing turns, jumps, and carves while training.
5. Progress Weekly: Gradually increase weights or reps to keep challenging your muscles.