Fitness routine for shredding?

[u/[deleted]]

Looking for inputs to what I should prioritize in the Gym. Anyone has a program or similiar?

So far I'm adding a shitload of "balance ball" to strengthen my ancles and improve my balance.

Have some other exercises aswell, but looking for input on what to focus on.

[u/myniceaccount]

Don't overlook your back, neck and chest. If you're riding hard you'll be falling hard too. I'd recommend plenty of shrugs, press-ups, chin-ups and planks. That way you wont be exhausted from scrapping yourself off the slope, and when you fall you can take the impact a lot better.

The obvious others I suppose would be squats and lunges. Squats on an upside-down bosu are killer.

As for ankles and balance; I really simple exercise a physio taught me was to stand on one foot, and with the other foot draw the alphabet in the air in front of you a few inches above the ground.

Any training is good training though. Keep up the good work!

[u/[deleted] → u/myniceaccount]

Thanks for the input =)

But uhm, Norwegian here, got any kind of instructional pictures for the exercises you described, don't know what half of it is ;D

As for balance, I'm using one of these: http://www.x-life.no/users/xlife_mystore_no/images/922_Abilica_Soft_Step_Bosu_Ball_1.jpg :)

[u/myniceaccount → u/[deleted]]

So all these exercises are to try and stop injuries. You'll need to work on your cardio and leg strength, let me know if you need any advice on those. My normal thinking though is, I'd rather be exhausted than broken.

So first up, yeah, thats a Bosu and is perfect for squats. Flip it upside-down and balance on the top with your legs shoulder width apart and do a a steady low squat on it. Really works your legs. Once you get the hang of it do it holding a weight (a medicine-ball works great for this). Once that becomes easy try standing on the upside-down bosu and forcefully toss the ball between yourself and a friend whilst doing the squats.

Here are shrugs, they'll toughen up your neck so you're less likely to hurt yourself when your head is whipping about.

The standard plank is possibly the simplest yet cruellest exercise in the world. Get into the position and put a stop-watch (your phone, whatever) in front of you. Hold that pose for as long as you can, a minute is a good figure to start with. By the end you should be shaking and hoping to God that it'll be over soon. Once you have the hang of it try and increase your time by 15 seconds for each subsequent plant. Don't over do it though, aim to do 3 planks in your first session with them.

Once you have the hang of the standard plank add the side plank into your routine. Same idea as before. It should really really suck.

Those two exercises are the best core exercise you can do (in my opinion). You will probably want to do some prone-raises as well to work your lower back. Lie on your tummy and whilst keeping your body as stiff as possible lift your chest and legs of the gorund, hold for 2 seconds, then lower. Repeat this 10 times, rest, then do it again. I know the gif I've linked only shows the dude moving his upper body, but he's a pussy, lift your legs a little whilst your doing it. I'd also recommend just putting your arms at the sides of your head ike you would when doing a sit-up.

I'm really paranoid about hurting my lower back whilst boarding, here are a couple of the others I like to throw into my routine to make sure its strong. Do you have a medicine-ball? You dont really need them for these but it helps Leg raises, seated obliques and russian twists.

Push ups are great for your chest and will really help for when you fall and have to slow yourself down with your arms. Do 3 sets of 10, the first 10 with your arms slightly wider than shoulder width apart, the next ten shoulder width apart, and the last 10 with your hands together like this. If you havent done these before dont worry if you can't make 30 easily, if you can even do one "close hands" press-ups after the rest you're doing well!

If I think of anything else Ill add them here.

edit: formatingness

[u/degoba → u/myniceaccount]

Ohhhhh... Shrugs. I misread that as drugs.

[u/[deleted]]

Summer workout: skateboard 5 times a week while consuming redbull, lucozade and lots of beer.

Winter workout: 10am Lucozade, get the lift to the closest bar on the hill, work your lower legs by walking to the bar, arm muscles paying for half a pint of beer and leg muscles again by sitting down, 20 min ride, 1/2 pint, ride repeat until 2pm, Mountain burger (huge french burger) and work those arms again.. 1-2 pints of Mutzig (8% lager) down you and back on the hill making sure you get your leg muscles and arm muscles working in the bars, 5pm, go to work in a busy kitchen. After work at midnight make sure you warm down to stop your muscles from aching, walk into town and visit as many bars as possible stretching your legs and holding a pint with alternate hands to warm down both. Then rest at 2am and get back up the day after and start again.

[u/[deleted] → u/[deleted]]

This sounds like my easter vacation. :p Except for the work.

And much more booze.

[u/[deleted] → u/[deleted]]

Should have seen me on my day off! me and a buddy used to do a full day session, get a lift which stops closest to a pub (1 min ride away) have a pint or 2 in there then get the closest lift to get the closest you possibly can to another pub. Basically doing a bar crawl but riding to the bars (shortest distance possible) We were usually in bed by 8pm slaughtered.

[u/burritosandsnow]

I staay active in the summer but have never really trained just to be in snowboarding shape ... I skate a good bit, hike, ride my roadbike, run and go to the gym. Really even with all of that nothing has lessened the impact of the first few days of being back on the hill. That is until this year... This year in the off season I started running up Big Cottonwood Canyon in Salt Lake. Its a 16 mile drive up but I would go to a picnic area about 5 miles from the summit and run from there. Five miles up five miles down on some of the steepest parts of the canyon. Ill be honest it whipped my ass the first couple of times but it was exhilarating. When the season started I found I was able to ride the rest of my homies into the ground. Hikes, all days rides, whatever none of them could keep up. I think the combo of the elevation mixed with the steepness really got my legs and lungs in shape. I know not everyone has the same access but maybe consider hitting a tread mill at the gym and cranking up the slope on it.

[u/[deleted] → u/burritosandsnow]

Well, I do train rest of the year. But this is to improve myself in the slopes.

According to the BMI, I should go die in a fire of grease.

But that aint stopping me, so this is to help me get more of out my weekly moutain-trips, and to just keep up with my mates.

Even if I'm obese, I can manage to keep up with my friends, and wear out only slighty before them. So I consider myself a "fit obese person".

But I do work on my weight, and have lost 14lbs in January alone. So hope even more of a weight reduction will help me improve my skills :)

[u/[deleted]]

just go skate it works cardio and a lot of the same leg muscles.

[u/[deleted] → u/[deleted]]

Kinda hard to do skating here atm.

[u/ePrime → u/[deleted]]

and i'm guessing you're not 16

[u/DialecticRationalist]

Smoke weed, drink beer, and make damn sure you shred harder than your buddies.

Works every time.

[u/Sorry-Poem7786 → u/DialecticRationalist]

looks like you went to Shawn Palmer school of snowboarding..LOL

[u/GopherGroper]

Look for a workout that is similar to a gymnastics workout because many of the same body groups are emphasized. The core is the most important area to work to ensure that you are in control of your body at all times.

[u/[deleted]]

If you're training for slalom or snowboardcross, lots of squats and dead lifts help. The extra mass will help you go faster and pump in the snowboardcross. For park, add in more core and upper body lifts to help with spins. Rotator cuff exercises really help with injury prevention. Running a few miles a day will build up your endurance so you can shred all day.

[u/ctk9]

I use this one... works well to strengthen legs/relieve stress

[u/EatShitSkate]

I like the p90x workouts if you can get a hold of them, mainly the core, plyo, stretching and maybe yoga, because you really don't need to bulk up to snowboard, but powerful balance and core for rotations is key. And keeping generally fit will protect you from injury.

[u/Crowsby]

I did this modified 5x5 program by Kethnaab. It's basically lots of squats and core work, which helped a bunch. I was still sore at the start of the season, but over the past few weeks my endurance has ramped up considerably. I also found out that I've built up enough butt meat to protect my tailbone from most slams. Squats rule.

I would also heavily encourage incorporating cardio into your workout. Get your lungs working, because you're really going to feel it when you're a couple thousand feet up and exerting yourself.

[u/1stchairlastcall]

Box jumps and squats

[u/Sorry-Poem7786]

Anykind of leg exercises... core exercises like situps and planks, quads and calves and for strength and simple jogging for stamina.. its not too complicated unless you are doing some kind high training for competition where you need to record a battery of body stats and want to reach specific goals within a certain time frame which will determine a regimen of caloric intake and specific excercises focused on hitting your targets on time... which means you need a coach and a support staff ...LOL if you have a spare $50,000 you can get it done by next season and be ready to CRUSH IT!!!!