Snowboard Strength & Conditioning Program: Post-ACL & Recreational Riders
Athletic Edge Physical Therapy
Skiing, General FitnessBuilt for Post-ACL Riders & Recreational Snowboarders
This snowboard-specific strength and conditioning program focuses on the exact physical demands of snowboarding—single-leg strength, eccentric control, rotational core stability, hip and knee resilience, and fatigue resistance. This program was built by a sports physical therapist who works with: post-surgical ACL athletes, high-level recreational riders, action-sport athletes who want to train smart and stay on the mountain longer
Who This Program Is For
Athletes post-ACL reconstruction who have been cleared for gym training and recreational snowboarders. This is not a rehab program, but it is ACL-informed and joint-protective.
What This Program Focuses On:
Single-leg strength & control (critical for turns, landings, and uneven terrain)
Posterior chain development (glutes, hamstrings, trunk)
Rotational & anti-rotation core strength
Deceleration & eccentric control for knee protection
Conditioning that mimics riding fatigue, not just cardio for cardio’s sake
Progressive loading to build confidence and durability over time
Equipment Needed: Barbell & squat rack, Dumbbells & kettlebells, Boxes, Bike or cardio machine, Sled, Bands & medicine balls, rig
Program Structure: 3 days per week, ~60 minute sessions
This program is provided for general fitness and educational purposes only and is not intended to replace medical advice, physical therapy, or individualized rehabilitation. By participating in this program, you acknowledge that: You have been medically cleared by a qualified healthcare professional to participate in physical exercise. You understand that snowboarding-specific training involves inherent risk, including but not limited to muscle soreness, joint stress, or injury. You are participating voluntarily and at your own risk. If you are recovering from ACL reconstruction or any other injury or surgery, you should have completed formal rehabilitation and received clearance for gym-based training before beginning this program. The program creator and TrainHeroic are not responsible for injuries, adverse outcomes, or damages that may occur as a result of participating in this program. If you experience pain, instability, swelling, dizziness, or other concerning symptoms, stop training immediately and consult a qualified healthcare provider.
A
Cardio
1 x 2:00
B
Runners Stretch
1 x 5
C
Banded Lateral Midfoot Walk
2 x 12
D
Glute Bridge Hamstring Walkout
2 x 5
E
Knees Over Toes Lunge Hold
2 x 5 @ 5
F
Tempo Back Squats
4 x 6 @ 6
G
Single Leg RDL Same Side
4 x 8 @ 6
H
Heel Elevated Step Downs
3 x 8
I
Cossack Squat
3 x 8
Conditioning
J
Snowboarding 8 Round Circuit
Complete 1 round every 90 seconds for 8 rounds, be sure to leave yourself 30 seconds rest before starting the next round. Example, finish round in 60 seconds, leaving yourself 30 seconds of rest before next round If you find yourself taking more then 60 seconds to complete each round, then reduce reps by 1-2 reps for each movement 6 Box Jumps 20-24 inches 10 Russian Kettlebell Swings 26-35# 20 battle rope slams, if no battle ropes available, perform 10 burpees
K
Couch Stretch (Hip Flexors)
1 x 1:00
L
Adductor Rockbacks
3 x 10
M
Elevated Pigeon Pose
1 x 60
A
Cardio
1 x 5:00
B
Medball Thoracic Extension
1 x 10 @ 5 lb
C
Hip 90/90 Switches
1 x 10
D
Front Plank on Elbows
1 x 30
E
Side Plank on Elbows
1 x 0:30
F
Banded Goodmornings
1 x 15
Deadlift + Cable Rotations
G
4 rounds: 5 trap bar deadlifts RPE 7/10 superset 8 cable chops RPE 5/10 Complete 4 sets of this super set; complete 1 set of trap bar deadlift, then rest 30-45 seconds, and superset with 1 set of standing cable rotations each side. cues for deadlift: "drive off feet" for deadlift, not out of your back If you do not have access to a cable machine, then use a band tied up high to rotate and pull low exhale as you pull the cable through to feel obliques, your arms are "just along for the ride"
Front Rack Lunge + Bear Crawl Pull
H
3 Rounds: -12 Front Rack Walking Lunges (6 each leg) RPE for weight: 6/10 superset -10 Bear Crawl Kettlebell Pulls (10 total) RPE: 6/10 rest 30-45 seconds after ea superset superset -10 skull crushers 6-7/10 RPE, keep elbows in tight, feel in triceps maintain elbows and chest up during front rack reverse lunges, touch back knee to ground each lunge hover knees 2 inches above ground for bear crawl, exhale and lift pelvic floor/lower abs up and in as you drag weight across
Leg Metcon
I
12 minute EMOM, every minute on the minute perform each movement, leaving at least 15 seconds rest before the next movement. If you do not have 15 seconds rest before the next movement, then lighten the the weight or reduce reps by 1-2 reps. *if you have more then 15 seconds rest after each movement, then increase weight or calories burned Minute 1: 10 calorie echo/assault bike sprint, or 10 calorie row Minute 2: 12 wall balls, 12 - 20 lb. med ball weight choice Minute 3: 12 Alternating V-ups
J
Calf Foam Roll
1 x 1:00
K
Foam Roll IT Bands
1 x 1:00
L
Couch Stretch (Hip Flexors)
1 x 1:00
A
Cardio
1 x 5:00
B
Runners Stretch
1 x 5
C
Single Leg Deficit Calf Raise
2 x 10
D
Single Leg Pogo
2 x 10
E
A-Skips
2 x 20
F
Isometric Bulgarian Split Squat
4 x 15
G
Copenhagen Variation
3 x 15
H
1/2 Turkish Get Ups
3 x 8
Circuit
I
Perform 3 rounds of the following circuit, super setting each movement, taking up to 60 seconds rest between each movement except the sled push into the sled pull. 1. 50 m Sled Push, 7/10 RPE immediately into sled pull (2 rounds) 2. 8 Z press, 7/10 RPE for weight 3. 10 single leg deficit calf raise with a 2-3 second negative
Circuit
J
15 minute AMRAP, complete as many rounds as possible in the time frame. Run 400 m or bike 2 minutes fast 10 Goblet squats 20-35# Kettlebell or Dumbbell, maintain chest upright 10 Medball slams 10-30 lbs 10 sit ups
K
Foam Roll IT Bands
1 x 1:00
L
Calf Foam Roll
1 x 1:00
M
Band Hip Flexor Stretch
2 x 0:30
N
Adductor Rockbacks
2 x 30
O
Pigeon Stretch
1 x 1:00
Natasha Hastings DPT, CSCS
13 year physical therapist and strength and conditioning coach, with 10+ years of snowboarding experience including getting over knee pain to get back to the powder.
