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Endurance for Snowboard 3

By Pedro Bernardes

Advanced (3+ years)
55 minutes/day | 3 days/week | 4 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Increase Stamina, Men's Increase Stamina
Barbell, Bodyweight, Cable, Dumbbell, Suspension (TRX)


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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Workout Overview

Week 1

Physiological effect: Metabolic gains. Increase blood flow to the structures (muscle, bone and tendons) by augmenting muscular vascularization. This workout will increase your aerobic capacity, improving your ability to endure longer periods of effort at a higher intensity.  

Training  characteristics: Full body workout to recruit all major muscles for specific tasks and muscles for Snowboard.

Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Load:  Increase on 2 and 3 Set.

Date Created: 2/27/2019, UTC

Last Updated: 4/18/2021, UTC

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