After doing some research and using some common sense, it looks like my programme will have to consist of the following 5 components:
* Physical Conditioning and Weightloss (July-August)
My muscles, organs and joints need to be ready for the high-impact high-intensity training they will be subjected to in the coming months. This means building up slowly:
- 2 days a week of 1 hour cardio sessions and 2 days of 1 hour high-rep low-weight gym circuits, with an emphasis on body balance and fatigue through repetition.
- I plan on doing these on the same 2 days a week. Ideally, with cardio in the early morning and weights at the end of the day. But, when not possible, splitting up over two separate, non-adjacent days (to allow for recovery).
- I also need to lose weight, burning more calories than I take in for a couple months. The logic here is simple: the lighter I am, the less chance of injuries due to impact or repetitive strain.
* Interval Training, Core stability and Plymetric Strength (Sept-Jan)
Once my muscles are conditioned - they will be ready for the almost-daily grind necessary to make them use energy more efficiently and transfer my body weight more quickly - over and over again for 10 hours.
- For weights (once per week 1 hour sessions) this means lowering the reps and increasing weights over three sets to 50% of my max (for 10-12 reps) then 60% of my max (for 8-10 reps) and 75% (for failure). Each exercise will need to engage the whole body, using swiss balls, Bosu balls and other methods/devices to keep instability a common feature of each exercise.
- For cardio (once per week, 1-2 hour sessions) it means incorporating leaping, bounding, jumping and quick directional changes to my routine. These explosive manoeuvres fatigue muscles faster by making them use more energy per minute than they can possibly get from glycogen and oxygen. The more I do this, the better the muscles get at essentially inefficient and unpredictable tasks.
* Sport Specific Skills and Coordination (overlapping with Interval Training/Stability and Plymetric Strength; Basic Training from September - October, Advanced Training from November - January)
- Gym session once every other week
1 hour of body movement exercises with our without weights that mimic riding, carving, skid turning/breaking, jumping landing, skating, slaloming and standing up on a snowboard.
- Slope session once every other week (2-3 hours)
Snowboarding with an increasing focus on getting air!
* Body Sculpting (overlapping with Interval Training and Development; from September)
I naturally have a tendency to bulk up around the hip and thighs and be skinny around the waist and shoulders. However, I need powerful shoulders and upper back muscles to effect turns and tricks though. As I do my weight work, I will need to balance the upper and lower parts of my body to develop a physique more conducive to snowboarding. A little more research is due here. Any suggestions?
* Nutrition (August - Dec; Jan)
Starting from today, I'll be following the Bloodtype diet for O types
- lots of green leaves; higher-than-average-quantities of protein rich fish and sea weeds; spices; red, yellow and orange vegetables; moderate amounts of lean meat and very little starch except for oats and rice.
- I'll also be eliminating fruit juices (I've never been a fizzy/soda drinker), caffeine and sweets from the diet as they will interfere with my body's natural energy management - essential for staying awake and sleeping when I want/need to.
- Lots of water, especially once supplementation begins below.
- Beer will be my only vice here. No more than 2 pints of lager per day, with no more than 5 pints total in any given 7-day period.
- Supplementation - I plan on taking pure creatine monohydrate and L-glutamine powders from September to aid in recovery and minimise the effect of training on my immune system.
Parker Lake - Personal Trainer and Nutrition Consultant | M: +44 7984427854 | www.parker-lake.com
This winter I'm doing the SNOW-CAMP Everest Challenge. Please sponsor me on http://www.justgiving.com/parkerlake.
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