Fitness & diet for Snowboarding

[Deland01]

I need a little help with my diet & training, Can anyone help?

I want to get fit for snowboarding which is mainly using all leg muscles & parts on the arms too, The gym instructor put me on a full body workout routine which involves no more than 3 times per week at the gym, the program is as follows:

Exercise Bike – 8 mins
Treadmill – 10mins
Weights on machines to work legs, arms, stomach, shoulders & back – x2 sets of 20reps

I’ve also started doing some free weights on my arms (biceps & triceps)

As well as getting fit I also want to tone up and bulk up a bit. I usually eat the following:

Breakfast
X2 1000mg Glucosamine caps
X2 1000mg Omega 3 caps
50g Oats + Yoghurt (sometimes dries fruit)
Protein Cyclone shake

Dinner
Tuna sandwhiches (x4 slices wholemeal bread & x1 can of tuna)
X1 banana (not always)

Snack
Hand full of Cashew Nuts
Protein shake

If I go to the gym I have another Protein Cyclone shake with 40-80g of Dextrose powder for recovery

Evening meal
Something with Rice / pasta / Quinoa & some meat & vegtables

Snack
Protein shake

Im age 28 and weigh 79Kg


Any advice on any of the above would be a great help.

[Luffers]

You'd be much better off following a free weight full body routine such as the 5x5 stronglifts program.

Go to the stickys in the beginner forum.

[TRC]

What Luffers said ^

5x5 is great. I got so much more strength in my legs from squatting 3 times a week. Drop the machine work in favor of free weights for sure.

Diet overall doesn't look bad, could do with upping the vegatables, have them with your tuna sandwiches. And the diet doesn't look like a great deal of calories either(at a quick glance), so maybe check your BMR and make sure you're hitting your targets for muscle gains.

Maybe add a little Olive Oil to a shake or vegatables/salad to get some healthy fats in there too.

StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com

[dope540]

maybe add some kettlebell or/and sandbag work as well. you're gonna need to be strong and able to control your body in weird positions for snowboarding.

[itsgot]

something like stronglifts would be good, it's based on only a few compound exercises so would suit someone relatively new to the gym

also you want something strength based and not size (eg HST) in my opinion, i board and all i really want is power in my legs and core for getting air, flexibility for spins and again strength in my legs for the crazy back leg burn you get in deep pow... in this respect things like crossfit are good for explosive power eg tabatta box jumps

forget the isolation exercises (bis/tris) and stay away from machines in general, you need to work all your stabilising muscles and core for boarding, machines won't do you any favours here, freeweights is where it's at

i'd be interested to see if anyone has any good input on this, i went on 4 trips this last winter and i'm at the point where the power in my legs holds me back more than my technique for jibbing about the slopes, especially by the end of the day, i've focused on sorting this out, will see if it makes a dif am off to NZ at the end of Aug for 2 weeks

[Deland01]

Thanks for the posts, a massive help. I’m off on holiday in 2 weeks so I think I'll start the 5x5 at the end of the month. The strong lifts site is an excellent wealth of info, this should keep me going for a while.

Just checking out the crossfit now but I agree with what you are saying itsgot I need more explosive power in my legs & core for sure. I live in the UK so have to put up with indoor snow slopes most of the year. I started going to freestyle nights a few months ago & I need a bit more strength for landing big kickers and want more spring & alertness in general. My main goal was to be able to hit the slopes and after 6 hours still be good enough to ride the next day without my legs feeling like they had been through an industrial shredder. At the moment 4 hours of freestyle is pushing me quite a bit but the actual slope time is peanuts compared to the time you spend on real slopes.

What’s HST? I ran a search on google but it came up with quite a few different things.