Snowboard Training in a Warped Fashion

[warped]

Well I have not been here for awhile but I think it is time to get back into a serious program. Diet and workouts have been sketchy with no real goal in mind. Now that the snowboarding season is over and I know what shape I need to be in for next year’s season. My goal is to be at 190lbs by December 1st, 2006; right now I am at 230lbs. Along with loosing fat I need to get into much better shape cardiovascular. Riding all day in the Midwest is very easy since you are on the lifts as much as the hills. What I want to be ready for is our trip out West next December and be in better shape for the park next year. I took quite a beating this year being a little heavier and at my age I can’t continue this way, so my only choice is to slim down. Don’t get me wrong, weights will be a very important part of this program but the main focus is on weight loss and cardio shape.

Since I want strength without bulk I will be using low reps higher weight for strength training. Something like this:

Legs – Squats – SLDL – Calf Raises
Biceps – EZ Curls – Hammer Curls – Prone Curls
Shoulders/Tris – DB Presses – Side Laterals – Rear Laterals - CGBP - Dips
Back – Rack Pulls – DB Rows – Chin ups – Shrugs
Chest/Abs – DB Flat - DB Incline – Ball Crunches – Wood Choppers

Cardio: the goal will be to hit 250 calories as fast as I can, usually around 12-14 minutes at a medium high intensity. Not HIIT but enough to get my heart and lungs really working hard. This will be done morning and evening 4 days a week and weights will be Monday through Thursday. Once bowling is over then weights will be 5 days a week as well.

[beejax]

you need to migrate west permanatly if your into riding that much.......Illinois!? As a snowboarder i just had to say that.
as for your routine ,as ozzy says "oy dont know"

[warped]

Originally Posted by beejax

you need to migrate west permanatly if your into riding that much.......Illinois!? As a snowboarder i just had to say that.
as for your routine ,as ozzy says "oy dont know"

That comes in 2008 hopefully.

[RamboII]

Thats what I did 2 years ago. I moved out here to Boise from North Dakota. I used to get about 3 days of serious riding out west and now I get about 40. Seriously don't wait to move, do it now. The best decision I have ever made in my life. I flat out quit my job of 5 years, packed a U-haul and came out with no job or a place to stay. I didn't know anyone who lived here either. Found an apartment and started to look for a job after about 3 months.

Back to your question, All you have to do is start a lifting routine, cardio and eat healthy. You will be in shape in no time. One thing is being in shape and being in boarding shape are 2 different things. The first couple times out for the year is always rough on the body.

I should note I had a awesome powder day yesterday. I will be boarding into may.

Good luck

[warped]

Originally Posted by RamboII

I should note I had a awesome powder day yesterday. I will be boarding into may.

Good luck

You suck!!

[warped]

Legs

Squats:
135x6x3

Standing Calf Raises:
135x10x3

SLDL:
135x6x3

Cardio:
250 calories 13:52

ok, getting back into the swing of things. Starting out easy to get the motions down. Cardio was tough but I got it done.

[rdryden]

Originally Posted by warped

You suck!!

agreed

One thing you may want to look into is stability and flexibility work.
Especially if you like to hit the park.

A good mind-body connection will do wonders when trying to land a big jump

[tmushy]

Just started snowboarding love the sport to bad I live in california where the nearest park is an hour away. I think legs is probably the thing you need to work out the most. I hear abs too but I don't know why yet since I am not an advanced boarder yet.

[RamboII]

I got lucky with the powder day, its very rare you will get one of those in April.

I agree, lots of squats and calve raises. Don't neglect the abs either or you will notice them.

Damn I can't wait until next year, I love spring and I hate spring.

[warped]

Originally Posted by rdryden

agreed

One thing you may want to look into is stability and flexibility work.
Especially if you like to hit the park.

A good mind-body connection will do wonders when trying to land a big jump

I have one of these coming.

http://www.shapeupshop.com/balance/combobble.htm

I figured some work on this a few times a week should keep my ankles and lower legs strong in the off season. With wood shoppers, ball crunches, rack pulls, squats, calf raises and SLDL I think I have a good solid routine to get me ready for next year.

[warped]

Bi's

EZ Curls:
50X3X10

Hammer Curls:
25X3X8

Cardio:
Morning 15:26
Evening 14:18

[BigNorwegian]

Either of you guys ever been to Big Sky?

[warped]

Originally Posted by BigNorwegian

Either of you guys ever been to Big Sky?

No, not me.

[warped]

Only cardio today:
Evening
13:42

[beejax]

Originally Posted by warped

No, not me.

lived there 5 years no ****,I live in whitefish now.do you live in montuky{montana}damn I shoulda stuck around on this thread the other day.

[BigNorwegian]

Originally Posted by beejax

lived there 5 years no ****,I live in whitefish now.do you live in montuky{montana}damn I shoulda stuck around on this thread the other day.

I live in NY, but I go out west a lot to board. BS and Jackson Hole are my favortite mtns.

[misterwaterfall]

Originally Posted by RamboII

Thats what I did 2 years ago. I moved out here to Boise from North Dakota. I used to get about 3 days of serious riding out west and now I get about 40. Seriously don't wait to move, do it now. The best decision I have ever made in my life. I flat out quit my job of 5 years, packed a U-haul and came out with no job or a place to stay. I didn't know anyone who lived here either. Found an apartment and started to look for a job after about 3 months.

Back to your question, All you have to do is start a lifting routine, cardio and eat healthy. You will be in shape in no time. One thing is being in shape and being in boarding shape are 2 different things. The first couple times out for the year is always rough on the body.

I should note I had a awesome powder day yesterday. I will be boarding into may.

Good luck

Honestly, how the hell do you have pow in April? I would really like to know

[fast37]

Originally Posted by misterwaterfall

Honestly, how the hell do you have pow in April? I would really like to know

Live in Colorado... starting about 8 years ago our winters shifted later and later into the season. Now we easily have some pow days in April and one hill stays open until July 4th. Or the new thing is the 1 lift/park combo that will be staying open year round, just opened too.

Hey Warped! As a fellow boarder I really like what you are going after. Just a tip if you don't do it already... do LOTS of stretching to keep your flexibility good, definitely prevents injuries. Especially since hitting the weights will stiffen you up a bit. Good luck!

[beejax]

Originally Posted by misterwaterfall

Honestly, how the hell do you have pow in April? I would really like to know

**** dude here in montana we got 20 inches the second week in june in 2001.Above 8000 feet it can snow any month out of the year

[warped]

Back

Chins:
Assisted
3x6

Rack Pulls:
225x3x6

DB Rows:
70x3x6

Shrugs:
135x3x6

Vew-do board:
20 front
20 back
20 front/back single leg

Cardio:
evening 13:52

well after being sick all last week with the flu I am finally back at it. Last week sucked the whole family was sick!

The vew-do board is a balance board that will work my ankles.

[warped]

Chest/Abs

Chest/Abs

DB Flat Bench:
20x10
40x6
70x4
70x2x6

DB Incline:
40x6
50x2x6

Ball Crunches:
BWx3x20

Woodchoppers:
70x3x20

Cardio:
14:15

[scott_donald]

ah sweet... all the snow places cloased here for the season yesterday...

golf season now for me...

[warped]

Originally Posted by scott_donald

ah sweet... all the snow places cloased here for the season yesterday...

golf season now for me...

They make courses long enough for you there? You gotta drive the ball what 600-700 yards?

[warped]

Legs

Squats:
135x10
165x6
185x3
225x3x4

Calf Raises:
225x3x8

SLDL
225x3x4

Decent workout.

[warped]

Biceps

EZ Curls:
70x3x6

Hammer Curls:
45x3x5

Cardio:
13:52

Nice short simple workout today.

[warped]

Now that I have Friday nights free again I am going to change my routine.

Monday:
Legs

Tuesday:
Shoulders/Abs

Wednesday:
Off

Thursday:
Back/Bi's

Friday:
Chest/Tri's

When trying to get in 4 days in a row I found myself missing the last day. Just felt tired and did not lift or anything most of the time. Now I have two days on, one off, two on and then two off. This should give me a little rest in between to get me through the week.

[scott_donald]

sweet... what was on friday nights...

[warped]

Originally Posted by scott_donald

sweet... what was on friday nights...

Bowling league.

[warped]

Shoulders/Abs

DB Presses:
15x10
25x6
45x3
55x3x4

Side Laterals:
25x3x6

Ball Crunches:
BWx3x20

Wood Choppers:
70x3x20

Cardio:
14:16

[warped]

Chest/Tri's

DB Flat Bench:
30x10
40x6
55x3
70x3x4

DB Incline Bench:
50x3x6

CGBP:
135x3x4

Cardio:
HIIT 2 min warm up 7 X 20 second sprints 40 second jog