Endurance for Snowboard 3

By Pedro Bernardes

	Intermediate (2-3 years)
	45 minutes/day \| 3 days/week \| 4 weeks
	Athletic Performance, Increase Stamina
	2 x Dumbbell, Barbell, Box, Suspension (TRX), Bodyweight, Squat Rack, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

This is a Workout for recreational snowboarders that like to enjoy the activity when they have the chance. This will help you keep in shape for the activity so you can perform better and avoid injuries.

Snowboard is a sport characterized, in it's general sense, by sliding down hill in a strait or curve line. Your legs, feet and torso will do much of the work, your knees will work as a cushion in the impacts and direction changes which means you have to have lots of stability in your legs and core. Your arms sometimes will be used, specially to help you change direction or to rotate, which means your core has to be strong.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

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Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1

Rest only after doing the 4 exercises of each Set.

Exercise		Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Dumbbell Squat		3 rounds	15 reps	0s
1B.Rocking Standing Barbell Calf Raise See Exercise Notes		3 rounds	15 reps	0s
1C.Box Jump		3 rounds	15 reps	0s
1D.TRX Hamstring Curl		3 rounds	15 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Suspension Pull Up		3 rounds	15 reps	0s
2B.Suspension Pull Up		3 rounds	15 reps	0s
2C.Lying Knee Raise (on floor)		3 rounds	15 reps	0s
2D.Abdominal Pendulum See Exercise Notes		3 rounds	30 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Mountain Climber		3 rounds	30s	0s
3B.Barbell Good-morning		3 rounds	15 reps	0s
3C.Wood Chop with Rope Attachment		3 rounds	15 reps	0s
3D.Dumbbell Side Bend See Exercise Notes		3 rounds	30 reps	60s

Day 3

Rest only after doing the 4 exercises of each Set.

Exercise		Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Dumbbell Squat		3 rounds	15 reps	0s
1B.Rocking Standing Barbell Calf Raise See Exercise Notes		3 rounds	15 reps	0s
1C.Box Jump		3 rounds	15 reps	0s
1D.TRX Hamstring Curl		3 rounds	15 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Suspension Pull Up		3 rounds	15 reps	0s
2B.Suspension Pull Up		3 rounds	15 reps	0s
2C.Lying Knee Raise (on floor)		3 rounds	15 reps	0s
2D.Abdominal Pendulum See Exercise Notes		3 rounds	30 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Mountain Climber		3 rounds	30s	0s
3B.Barbell Good-morning		3 rounds	15 reps	0s
3C.Wood Chop with Rope Attachment		3 rounds	30 reps	0s
3D.Dumbbell Side Bend See Exercise Notes		3 rounds	30 reps	60s

Day 5

Rest only after doing the 4 exercises of each Set.

Exercise		Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Dumbbell Squat		3 rounds	15 reps	0s
1B.Rocking Standing Barbell Calf Raise See Exercise Notes		3 rounds	15 reps	0s
1C.Box Jump		3 rounds	15 reps	0s
1D.TRX Hamstring Curl		3 rounds	15 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Suspension Pull Up		3 rounds	15 reps	0s
2B.Suspension Pull Up		3 rounds	15 reps	0s
2C.Lying Knee Raise (on floor)		3 rounds	15 reps	0s
2D.Abdominal Pendulum See Exercise Notes		3 rounds	30 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Mountain Climber		3 rounds	30 reps	0s
3B.Barbell Good-morning		3 rounds	15 reps	0s
3C.Wood Chop with Rope Attachment		3 rounds	30 reps	0s
3D.Dumbbell Side Bend See Exercise Notes		3 rounds	30 reps	60s

Date Created: 2/27/2019, UTC

Last Updated: 7/12/2021, UTC

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