Written by Jon Addison, Performance Coach
Jon Addison is a specialist in surf and snow sports performance. As the founder of Mtnwave Fitness, he provides tailored online fitness coaching for ocean and mountain sports, in addition to organizing adventure coaching tours that integrate his rider-focused training with incredible surf and snow experiences.
Snowboarding is more than a sport; it’s a thrilling way to connect with nature, test your limits, and embrace the joy of ripping around on the mountain or carving fresh powder. But as any seasoned rider knows, snowboarding takes a toll on your body. Whether it’s enduring long days on the slopes or bouncing back from the inevitable wipeouts, physical readiness can make or break your experience. If you’ve got an upcoming snowboard trip on your calendar, the key to making it unforgettable lies in your preparation.
Lessons from my grueling snowboard trip
I’ll never forget my own wake-up call. A few seasons ago, I booked a dream snowboarding trip to the Alps. While I’d been riding for years, I hadn’t hit the slopes in a while and completely underestimated the demands of a weeklong adventure. By day three, I’d taken at least two or three whiplashing falls, and an old injury in my foot was cutting my runs short. I was sore, fatigued, and frustrated, and it was not the shred fest I’d envisioned. Determined to never let that happen again, I overhauled my approach to fitness and preparation. The result? A transformative improvement in my stamina, progression, and overall enjoyment on the slopes.
This blueprint is based on that journey and the experiences of countless clients who’ve shared similar challenges. Whether you’re heading to Whistler, Chamonix, or your local hill, these workout strategies, protocols, and tips will have you ready to make the most out of your trip.
So, what is the snowboard trip fitness blueprint?
1. Develop core strength for stability & control
Snowboarding requires a strong core to maintain balance and control through turns, jumps, and landings. Preparing with workouts that include planks, side planks, adductor planks, and glute medius exercises like clam shells can significantly improve your board control. Adding rotational core exercises, such as cable or band pulls, will further enhance your ability to stay stable on uneven or unexpected terrain.
To learn how to strengthen your core as a rider and gain access to even more snowboard-specific strength exercises, join my Free Snowboard Trip Prep Workshop.
2. Build low body strength for durability & power
Your legs are your powerhouse on the slopes. Incorporating exercises like squats, lunges, hip hinges, deadlifts, glute bridges, and plyometric moves such as box jumps will build the lower-body strength and durability needed for top performance. These exercises not only enhance your stamina and power but also help protect your knees and hips from strain.
A client of mine, Adele, shared how focusing on these moves transformed her trips: “After adding plyometrics and single-leg exercises into my routine, I could ride longer without fatigue. My knee pain disappeared, and I handled moguls and uneven terrain like a pro!”
3. Prioritise mobility & flexibility to avoid injuries
Mobility work is the unsung hero of snowboard fitness. Stretching key muscle groups like your hamstrings, quads, calves, and hip flexors enhances your range of motion, helping you compress, extend, and absorb forces as you transition through turns. This enables you to move freely, fluidly, and with ease while reducing your risk of injury.
Incorporate yoga flows to boost flexibility, joint mobility exercises such as controlled articular rotations (CARs) from the FRC system, and tissue release techniques like foam rolling into your prep and recovery routines. These practices not only improve how you move on your board but also help keep you riding pain-free.
Want to add these drills to your routine? My Free Snowboard Trip Prep Workshop outlines the flexibility and mobility methods you need to stay pain-free and keep shredding longer.
4. Functional exercises develop movement & skill
Functional training bridges the gap between building strength and mastering the dynamic demands of the slopes. Incorporating exercises like rotational cable pulls, kettlebell cleans and swings, balance board drills, or TRX routines into your training will elevate your agility, balance, coordination, power, and reaction time.
These movement-focused exercises develop the motor skills essential for snowboarding, enhancing your ability to carve precise turns, pivot sharply, land jumps, and maintain control at speed. By fine-tuning these patterns and building physical resilience, you’ll ride with greater confidence and efficiency.
5. Cardio training boosts stamina & endurance
Cardiovascular endurance is vital for handling long runs, high altitudes, and quicker recovery times between descents. Activities like cycling, running, or interval training simulate the sustained effort and explosive bursts needed on the mountain. Start with 30-minute sessions, increasing intensity over time. For a more exciting and efficient training experience, try HIIT circuits that mix strength and cardio, like kettlebell swings combined with box jumps. This will elevate your conditioning and keep your sessions dynamic.
Gain access to a systematic program designed for snowboarders, featuring step-by-step HIIT workouts in my Free Snowboard Trip Prep Workshop, perfect for maximizing your stamina before the trip.
6. Recovery protocols prevent pain & fatigue
Recovery is just as important as training. After a long day on the slopes, your muscles need time and care to rebuild. Techniques like stretching, foam rolling, and post-riding yoga are excellent for speeding up recovery. Prioritize staying hydrated, refueling with proper nutrition, and getting quality sleep to replenish your energy and support muscle repair.
One of my clients, Jack, who used to struggle with tight, sore muscles after every session, shared, “Once I added recovery routines to my regimen, my entire experience changed. I woke up feeling refreshed and ready to go instead of stiff, tired, and sluggish.”
7. Don’t let your gear be your limiting factor
Your physical prep is vital, but don’t neglect your gear. Properly fitting boots and bindings with a well-chosen and maintained board can greatly enhance your performance and comfort.
Find boots that fit well and provide support. Test different brands until you find the right match, and then stick with them. Research or test boards suited to your terrain: responsive for groomers, softer for the park, and stiffer for powder.
If you're venturing into the backcountry, don't overlook avalanche safety gear. A reliable beacon, probe, and shovel are essential, and knowing how to use them is just as important. The right gear not only minimizes struggle and fatigue but also ensures your safety while helping you progress faster.
8. Learn from your mistakes
Looking back, some of my biggest breakthroughs on the mountain came from moments when things went wrong, whether it was being unprepared for a weeklong snow trip, underestimating the recovery my body needed, or realizing too late that my fitness wasn’t up to the challenge. Each misstep became a valuable lesson.
9. Maximise your next snow trip
By focusing on fitness, recovery, and your gear with a prepared mindset, you’ll not only perform at your best but fully savor every moment on the mountain. Whether you’re returning to a favorite resort or exploring new terrain, the preparation you put in ensures you’re ready to carve fresh lines and tackle endless epic runs with confidence.
Don’t settle for just another trip; make it your best yet. Sign up for my “Snowboard Trip Prep Workshop” to discover tailored workouts, recovery protocols, and holistic performance strategies, all designed to help you dominate the slopes like a pro.
The mountains are calling. Are you ready to answer? Click the link and start preparing for an unforgettable snowboarding adventure!
Read more from Jon Addison
Jon Addison, Performance Coach
Jon Addison is a Performance Coach, Surf and Snowboard Instructor, and former Snowboard Athlete, specializing in fitness, rehab, and readiness for ocean and mountain sports. As the founder of Mtnwave Fitness, he helps athletes and enthusiasts overcome frustrations, plateaus, and pain through personalized coaching programs designed to elevate their performance. Jon’s own journey of injury recovery and sustainable fitness has fueled his commitment to helping others unlock their potential. With a focus on functional movement and sport-oriented fitness, he is dedicated to helping riders reclaim and enhance their abilities in surf and snow sports.
