Old Man Army Boot Camp

This article is the first part in a series of four designed to help get you ready for the upcoming Niseko season. It is from a snowboarders perspective but is relevant to skiers as well, with a few obvious exceptions.

Gearing up

At 38 years old, I can say without a doubt that now is the most important part of my season. The work and effort I put in this time of year is the only way I can possibly contemplate the 120 plus days I have averaged the past few years. Without a pre season boot camp that is long and focused on getting my legs and core ready for the snow, there is simply no way I could possibly get through the season. The following four articles will detail some simple but effective exercises and routines that can be performed nearly anywhere and will lead to a great session in the powder, be it for a weekend, a week , or first day until last lifts.

The keys to a good pre season routine, especially if it is a step up from your regular exercise load, is preparation. Strapping 150 kgs on the squat rack or banging out a 10 k in your first session will only lead to injuries that will sideline you before you even get started. Instead, focus on the following-

1. keeping workouts within a 25- 40 minute range, including a 5 minute warm up and cool down
2. use full body movements that use large muscle groups instead of isolated exercises focusing on a single area
3. combine cardiovascular exercises with body weight and core strengthening drills
4. aim for 4 workouts a week at the minimum

In the next article , I will highlight some great exercises and routines to help train the muscles needed for the mountain.

Of course the workouts are only half the battle. Eating meals high in protein and complex carbohydrates is essential to helping the body recover, as is getting the proper sleep. Cutting down the partying and afterwork pints is also key to getting the most out of this time of year. It may seem a lot to ask, but when you are powering up the peak when others are flailing in the hip deep snow, or stopping landings while your friends yardsale around you, it will all be worth it. Trust me.

Getting it right

Snowboarding is a fairly unique sports movement: it relies on one legs muscles much more than the others. Niseko local physiotherapist Bevan Colless has even noted what he calls “powder leg” wherein local riders logging long hours leaning back in the powder have a marked difference in the size and muscular strength of their front riding leg versus the predominant back leg.

Worse ways to develop an ailment I know, but by adding the following simple exercises to your routine, will help develop the core individual leg muscles used when snowboarding the deep pow and give you more pop and better turning response.

After a warmup of 5-10 minutes work at a rate that challenges without making it too difficult to breathe, complete the following

5 rounds of

1. 10 right leg lunges (back knee to lightly graze the floor, front knee does NOT flex beyond the front of the foot)
2. 20 air squats (elbows higher than shoulders in whatever position is comfortable, knees flexing to 90 degrees or more, feet shoulder width or better)
3. 10 left leg lunges

complete all rounds continuously without stopping unless needed, followed by

3 rounds of

1. 3 single leg squats (use support as needed, keeping non active leg in front of body, raising forward as body lowers to 90 degrees)
2. 10 air sumo squats (feet wider than shoulder width, dropping as deeply as comfortable while keeping elbows higher than shoulder height before thrusting upwards)
3. 3 single leg squats with opposite.

In the next article I will discuss exercises designed to utilize more of the posterior muscles active during snowboarding , while also developing hip flexibility and power.

Muscle Training

Look at the following image

<>If you notice , the muscles of the gluteus do not run straight up and down the bodyline but in fact sweep around from side of the legs, as well as sweeping out towards the hips. Snowboarding, whether initiating the first turn or cranking through a corked 900, involves working these muscles in a twisting or torqueing motion. Factor these two concepts together and it is easy to see that traditional squat and linear leg exercises do not fully address the muscular training needs of snowboarding. The following exercises are designed to work these muscles in the full range of snowboard movements to help strengthen and develop flexibity and explosiveness from the dynamic and flowing positions called upon with every snowboard run.

Again, after a warmup of all the major muscle groups for about 5-10 minutes, perform the following

For 16 minutes without stopping

1. 10 twisting squats (either with hands on head or with a weight hugged at chest height, slowly rotate torso from side to side while squatting down to 90 degrees or more. Should aim for two or three rotations before reaching bottom of squat)
2. 20 skate lunges (touch hand to opposite foot while allowing same side back leg to slide behind past bodyline centre – imagine a speedskater stride while touching low)
3. 30 glute flexes (lying on the floor on your back while looking to the ceiling, place feet shoulder width close to buttocks and keeping a firm and straight back, elevate hips towards the ceiling , flexing glutes at apex of motion)

continue to repeat until time limit has expired.

In the next article we will look at core exercises and stretches to help minimize injuries and create a good stable foundation for the season.

The Core of the Matter

Core exercises have come full circle in the last few years. Gone are they days of endless sets of crunches with feet raised and immobilized on a bench, instead replace by an old school desire to work the abdominals, lower back muscles and hips in dynamic and varied positions. Which is great for snowboarding, because that's what snowboarders need each and every run - and as someone who has had his share of flat landings, a strong core is your first line of defense against season sapping back injuries.

Try the following exercises regularly to tune up these important muscles in time for the season.

After a 5-10 minute overall warm up, perform the following routine on a mat or comfortable floor surface

5 sets of

1. 30 full sit ups (Keep stomach tight and knees bent at 45 degrees lower until shoulder blades touch the floor then raise chest to knees while keeping feet flat on the floor)
2. 20 Bicycle situps (Raise feet to 90 degree angle from hips , then slowly bring right knee towards chest while bringing left elbow towards knee while twisting slightly towards body centre. Lower leg and elbow and repeat with opposite leg and arm. This counts as 1 rep.)
3. 10 Superman extensions (Lying on your stomach, with straight legs raise your heels 20 centimetres from the ground while simultaneously arching your lower back and raising your arms off the floor towards the ceiling. For a greater challenge, bring arms to in front of shoulders and head)

Rest 1 minute between each set and repeat

There are a myriad of exercises that can be performed for abdominals, and Swiss balls and lumber supporters can also be used to great effect. The important factor is to work within your ability range and to keep at it, and soon you will have the results and the season you were hopng for!