Splitboarding and snowboarding in general are hard work. When riding and testing boards is part of your job description, it is crucial to be fit to get the most out of your test sessions. That's why Austrian direct to consumer freeride and splitboard brand Stompede Snowboards joined forces with Innsbruck local, snowboard instructor and fitness-coach Oliver Bachmann to create a snowboard- and splitboard specific workout. They decided to share the routine with you here, so that you can prepare for winter in just three weekly sessions of 15 minutes.
The first part of the splitboard and snowboard season preparation is focused on body-weight exercises for muscular endurance to build a base for the following training block.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Stompede Snowboards from any and all claims or causes of action, known or unknown, arising out of Stompede Snowboard's negligence.
Duration 5-10 min
An often neglected part is the warm-up phase. Give your body some time to warm up and prepare for the coming exercises. We suggest running, rope jumping, jumping jacks or just a combination of them all.
Workout - Strength and endurance
The workout itself is pretty simple:
- exercises that are done successively
- 1 minute for each exercise
- 10-20 seconds of rest after each exercise
- Nach der Pause geht es direkt weiter mit der nächsten Übung
Between workouts you should rest for two to three days.
Strengthened muscles: Upper legs
- Stand comfortably with your feet slightly wider than your hips
- Keep your spine in a neutral position
- Keep your weight on your heels.
- Keep sending your hips backwards as your knees begin to bend. It’s important that you start with your hips back, and not by bending your knees.
Strengthened muscles: Core (mainly abs)
- Lie down on your back on a flat surface
- Start with your legs straight, then crunch your upper body and legs
- Touch your toes, and then let your upper body slowly fall back down
3. Wall rows
Strengthened muscles: Upper back
- Lean with your back against a wall and press your elbows into the wall
- Push yourself slowly away from the wall, so that your shoulder blades are no longer in contact with the wall
- To make this exercise harder you can position your feet farther away from the wall
Important: Don't position your elbows/hands above shoulder level to prevent injuries!
4. Calf raises
Strengthened muscles: Calves, Balance
- Raise your heels as far as possible from the floor and lower them again.
- Always keep the tension. Your heels should never touch the ground
- Keep your legs/knees fully straightened.
You can do this exercise on a step so that you can go through the whole range of motion.
Strengthened muscles: Chest muscles, shoulders, triceps
- Start in a plank position with your palms under your shoulders.
- Lower your body by bending the elbows until your chest touches the ground.
- Push your body back up to the starting position by extending your elbows again.
6. The Megan
Strengthened muscles: Balance; Balance; upper legs, calves, shin muscle
- Start in the squat position
Lift your toes slightly and try to stay in balance. Your arms should stay in front or on the side of your body. Don't rotate your upper body.
- Move from the starting position into a toe-stand. Your heels are now in the air and the hips are slightly pushed forward.
- Try to keep your balance and hold each position for a few seconds.
7. Side plank
Strengthened muscles: Core
- Starting position: Lay on one side with your forearm under your shoulder.
- Your lower leg lies on the ground, the upper leg lies on top of the lower leg.
- Hold your head in extension of your spine.
- Now lift your whole body, so that your legs form a line with your upper body.
- Lift your upper leg and arm.
- Hold this position for 30 seconds.
- Repeat with the other side.
8. Hip raise
Strengthened muscles: Glutes, hip flexors, hamstrings
- Lie on your back with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Raise your hips off the floor until your thighs and back are in one line.
- Lower your hips back to the ground.
9. Bench dips
Strengthened muscles: Triceps
- Place your hands on a chair, bench or similar.
- Extend your legs and place your heels on the ground.
- Lower your body until your elbows are at an angle of 90°. Your elbows should always be pointing back.
- Push yourself back up into the starting position.
10. One-leg stand
Strengthened muscles: Balance
Execution:Stand on one leg for 1 minute and hold your balance. The other leg is held in a 90° angle in front of your body.
Variations and more training
Further training tips and additional variations of the basic exercises for each performance level can be found here: https://www.stompede-snowboards.com/blog-saisonvorbereitung-pt.1