Your ability to maintain any activity for long periods depends on your stamina. Your stamina can be measured by the intensity and duration of the activity you are maintaining but also your ability to recover from intense activity.
Snowboarding is an anaerobic sport which means the majority of the activity is performed with energy produced without burning oxygen. A base level of aerobic fitness is important for any activity but you don’t need to worry about having great cardio fitness to be a great snowboarder. If your fitness training focuses on developing your anaerobic fitness you will be able to maintain an explosive level of riding all day, and recover quickly enough to do it again the next day!
So here are the basic rules:
Repetitions: 12-15 (45< seconds) – Repetitions refer to the number of complete movements completed
Sets: 2-3 – Sets refer to the number of times you repeat the exercise
Rest: 30-60 seconds – Rest refers to the amount of time you take between sets
Tempo: 2:0:2 / 3:2:3 – Tempo refers to how the repetitions are performed e.g. 3:2:3 would mean for a press up you go down in 3 seconds, pause for 2 seconds at the bottom and push up in 3 seconds. The numbers refer to the different stages of the movement i.e. Eccentric (down), isometric (pause) and concentric (up). If there is no pause the middle number will be 0.
Exercises: 10-12 exercises – Exercises refers to the number of exercises you should aim to complete in a 1 hour workout.
Work: 30 seconds @100% max effort
Recovery: 2-3 minutes @65-75% max effort
Number of intervals: 6-10 (20-30 minutes worth)
Work: 20 seconds @90-100% max effort
Recovery: 10 seconds @70% max effort
Number of intervals: 8
Use this Tabata protocol in a cardio and resistance exercise circuit like the following
Tabata set 1: Run – Sprint 20 seconds, walk for 10 seconds, repeat 8 times
Tabata set 2: Press up – Do press ups for 20 seconds, then rest in a static position (straight arms) for 10 seconds, repeat 8 times
Tabata set 3: Run – Sprint 20 seconds, walk for 10 seconds, repeat 8 times
Tabata set 4: Inverted row – Do inverted rows for 20 seconds, then rest in a static position (straight arms) for 10 seconds, repeat 8 times
Tabata set 5: Run – Sprint 20 seconds, walk for 10 seconds, repeat 8 times
Tabata set 6: Body saw – Do a body saw for 20 seconds, then rest for 10 seconds, repeat 8 times