When To Start Snowboarding Workouts?

Ever wondered when to start your snowboard exercises, snowboard/ ski workouts, or off-season snowboard workouts? Today we breakdown some medical journals to find just exactly when to you start to build muscle, the time it takes to gain mobility and whether cross training is good for snowboarding.
8 Week Bodyweight Strength: bit.ly/3ykzXhq
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Join SNOGA (Yoga For Snowboarders) here: bit.ly/3of2VH1
0:09 Introduction
1:14 Factors with training
2:11 Why Train?
2:48 How long does it take to build muscle?
4:26 How long does it take to gain mobility/ flexibility?
5:01 Is cross training beneficial?
5:57 What can you do to take control of this upcoming season?
6:19 Closing
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Credentials:
Mark: Dr. of Physical Therapy (OR/CO)/ PSIA-AASI Level 1 Snowboard Instructor/ Personal Trainer
Sarah: Massage Therapist (OR)/ Certified Yoga Instructor (YT200)/ Personal Trainer (NASM)/ High School Health Teacher (OR)
Articles:
Evangelista AL, Braz TV, La Scala Teixeira CV, Rica RL, Alonso AC, Barbosa WA, Reis VM, Baker JS, Schoenfeld BJ, Bocalini DS, Greve JMD. Split or full-body workout routine: which is best to increase muscle strength and hypertrophy? Einstein (Sao Paulo). 2021 Aug 30;19:eAO5781. doi: 10.31744/einstein_journal/2021AO5781. PMID: 34468591; PMCID: PMC8372753.
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Jayanthi N, Kleithermes S, Dugas L, Pasulka J, Iqbal S, LaBella C. Risk of Injuries Associated With Sport Specialization and Intense Training Patterns in Young Athletes: A Longitudinal Clinical Case-Control Study. Orthop J Sports Med. 2020 Jun 25;8(6):2325967120922764. doi: 10.1177/2325967120922764. PMID: 32637428; PMCID: PMC7318830.
Warneke K, Wirth K, Keiner M, Schiemann S. Improvements in Flexibility Depend on Stretching Duration. Int J Exerc Sci. 2023 Jan 1;16(4):83-94. PMID: 37113511; PMCID: PMC10124737.
Carvalho L, Junior RM, Barreira J, Schoenfeld BJ, Orazem J, Barroso R. Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Appl Physiol Nutr Metab. 2022 Apr;47(4):357-368. doi: 10.1139/apnm-2021-0515. Epub 2022 Jan 11. PMID: 35015560.

[@MobilityDuo]

More Snowboard Specific Strengthening: th-cam.com/play/PLb1esff6_-GB18CrIgM1KTkKwPxt1rk3n.html

[@thereelaccountant9246]

I can’t stress the mobility enough. I know multiple occasions where I got myself twisted up and I would have got injured if I hadn’t done mobility training, especially for my quads and knees!

[@MobilityDuo]

100%! I can relate but it's so challenging to communicate this unless you experience it yourself.

[@SteveThompson-li2fc]

I hit 52 hard for some reason; back, shoulder, knee all started acting up. All my old injuries had come home to roost. Whenever I don’t have the motivation to do one of your workouts how sorely bad I wished I was in better shape on the mountain that winter. Your routines have made a big difference for - especially prior to snowboarding later that morning.

[@MobilityDuo]

Steve, thank you so much for sharing your story. Its comments like these that provide insight from the source for others who may be in our shoes or decades away. Continue this journey because health/ body awareness is truly a lifelong adventure. Pray for Snow!

[@michaelromano4320]

I’m in week one of the body weight strength program. Looking forward to having an organized plan to follow prior to the start of the season. At almost 60 it just takes too long to ride back into shape.

[@MobilityDuo]

Love to hear it Michael! Keep us updated on your progress

[@JohnathanBuckhouse]

I love this 😍

[@MobilityDuo]

Woot woot! Thanks Johnathan!