Pre Travel Training Programme - Strength

As your departure gets closer we can guess you’re getting as stoked as we are and can’t wait to get out onto the hill and start charging in pow? Our Fernie snowboard technical co-director James Hyland has some tips for you to start your training in the first of three posts. The first focuses on strength...

You Get Out What You Put In Before Your Trip

So you’re excited to get out into the white stuff to rip around and be free? Hell yes, so am I! And over almost 30 seasons having a blast I have come to understand that the more I put in before I strap in (or step in) and start shredding the more I get out.  So I figured I would give you a taste of some of the knowledge and experience I have picked up over the years…..

Really it’s easy, you get out what you put in. Just like snowboarding or skiing you need to learn and to master the basics. Start small and build up. Staying active as you can is key. Light cardio with a couple days of resistance training is a great place to start. Push ups, sit ups, squats and lunges. All of these simple exercises that can be done nearly anywhere are going to help.

First off be sure to consult your physician or doctor before you embark on any type of exercise that you are unsure of.

This is what a typical work out looks like for me:

• Warm Up 
• 5 minute jog/bike/skip followed by a series of dynamic stretches.
• Dynamic Warm Up: 2-4 sets of 8-12 reps of the following with 1-2 minutes rest in between.

• Bench press
• Squat
• Chin-ups/Lat-pull-down
• Seated row
• Dead lift
• Shoulder press
• Lunges with dumbbells
• Bicep curls

• Resistance Training: This can be as simple or as complex as you feel you want to try and are ready for. From strength training with weights (which is proven time and again to be very helpful to all athletes) to using your own body weight with the help of a swiss ball or trx system.

Perform this routine 3 times a week for 3 weeks with at least one day off in between. Begin the week with 12 rep sets and progress to higher weight, longer rest and fewer reps in the following days.

Whatever you’re doing, remember to listen to your body, stay safe and work hard! Don’t forget to ALWAYS practice good posture! And remember that “if it doesn't challenge you it doesn't change you”.

James will be sharing his expertise with additional training blogs focusing on flexibility and endurance. Come back and check them out!