Strength Training & Nutrition for Skateboarders

Skateboarding is all about explosive movements, core stability, and flexibility. If you want to skate harder and longer, you need a strength training routine that builds muscle and power where it counts.

1. Power Up for Explosiveness (Wood Element - Liver & Tendons)

The Liver in TCM is all about the tendons and flexibility, and skaters know that the speed and precision of a move depend on strong, flexible tendons. The more explosive your legs are, the more you’ll be able to pop ollies, clear gaps, and launch high into the air.

Skater-Approved Exercises:

• Plyometrics (box jumps, broad jumps, skater jumps)
• Kettlebell swings
• Sprints & hill sprints

These exercises train your fast-twitch muscles, improving your jump height, power, and overall speed. They’ll also help strengthen your tendons, giving you more control during complex tricks.

2. Core Stability for Landings (Earth Element - Spleen & Muscles)

Skateboarding puts tons of pressure on your joints and core—especially when you land after a trick. Your Spleen in TCM governs muscle stability, which is exactly what you need to make a clean, controlled landing.

Skater-Approved Exercises:

• Single-leg squats & deadlifts
• Core exercises (planks, hanging leg raises, ab rollouts)
• Unilateral exercises (Bulgarian split squats, pistol squats)

Focusing on core and single-leg exercises will help you stay balanced on your board, and build the stability you need for those heavy landings and quick shifts in movement.

3. Endurance Without Burning Out (Metal Element - Lungs & Recovery)

As a skater, you need the endurance to skate for hours—but overtraining can quickly burn you out. In TCM, the Lungs control endurance, so it’s important to train smart and avoid pushing too hard for too long. You’ll also need ways to recover quickly between sessions so you can keep skating day after day.

Skater-Approved Exercises:

• Interval training (short, intense sprints)
• Stair climbs or sled pushes
• Breathwork (like Qi Gong breathing exercises)

Smart endurance training will build lung capacity and help you recover faster so you can skate harder for longer. The more efficiently you breathe, the better your endurance and recovery.

Nutrition for Skaters: Fuel Your Moves

You’re burning a lot of energy skating, so you need to fuel your body right to keep your muscles strong and your joints healthy. TCM food energetics isn’t about counting calories—it’s about eating the right foods to support your training, prevent injuries, and stay energized.

1. Strengthen Tendons & Joints (Wood Element - Liver)

Your tendons bear the brunt of all the jumps, spins, and landings. Eating the right foods can nourish your tendons and joints and reduce your risk of injury.

Skater-Approved Foods:

• Bone broth (for joint health and tendon repair)
• Leafy greens (spinach, kale—great for flexibility and tendon strength)
• Seaweed & sesame seeds (help nourish the kidneys and support overall joint health)

2. Build Muscle & Strength (Earth Element - Spleen)

You need strong muscles for balance, stability, and power. Your Spleen helps you digest and absorb nutrients that your body can use for muscle repair and energy. Make sure your diet supports your muscle growth and recovery so you can keep skating at your best.

Skater-Approved Foods:

• Sweet potatoes & oats (slow-burning carbs for sustained energy)
• Chicken, fish, and tofu (protein to build and repair muscle)
• Ginger & turmeric (anti-inflammatory spices that help with muscle recovery)

3. Fuel Endurance & Breath Control (Metal Element - Lungs)

Good lung function is key for endurance. Skaters need to be able to skate for long sessions without losing breath, so eating foods that support your lung health and energy production will keep you skating longer.

Skater-Approved Foods:

• Pears & apples (cooling fruits that help with hydration and oxygenation)
• Radishes & onions (help clear airways and improve breath control)
• Cordyceps mushrooms (boost endurance and support lung health)

4. Preserve Energy & Vitality (Water Element - Kidneys)

Skating can be physically demanding, and if you push too hard without rest, you risk burning out your Jing—the vital essence stored in your kidneys. Eating foods that nourish your kidneys will help you maintain energy levels and avoid feeling fatigued.

Skater-Approved Foods:

• Black beans & walnuts (help preserve vitality and build endurance)
• Eggs & fatty fish (rich in nutrients that keep you energized)
• Goji berries & reishi mushrooms (help rejuvenate your energy and protect against burnout)

Recovery with TCM: Bounce Back Faster

Skateboarding takes its toll on your body, so recovery is key. TCM offers effective, natural recovery methods that’ll have you feeling fresh and ready for your next session.

1. Acupressure & Self-Massage

Use acupressure to target key points that relieve muscle tension and boost circulation, helping your body recover faster.

Skater-Approved Acupoints:

• Liver 3 (Taichong) – improves flexibility & tendon strength
• Spleen 6 (Sanyinjiao) – boosts muscle recovery & circulation
• Kidney 3 (Taixi) – helps restore energy after intense sessions

2. Breathwork for Recovery

Breathing is essential for both performance and recovery. After a heavy session, try Qi Gong breathing exercises to restore your energy and improve lung capacity.

Simple Breathwork:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 6-8 seconds
• Repeat for 5 minutes

3. Herbal Support

There are herbs and tonics in TCM that can help with everything from reducing inflammation to boosting energy for faster recovery.

Skater-Approved Herbs:

• Dang Gui (Angelica Sinensis): Speeds up muscle recovery and circulation
• Ginseng: Helps with energy and endurance
• Eucommia Bark: Strengthens ligaments and reduces joint pain

Final Thoughts

Skateboarding isn’t easy on your body—it takes strength, skill, and the right recovery practices. By combining strength training, smart nutrition, and TCM principles, you’ll be able to skate longer, harder, and with fewer injuries.

The key to staying at the top of your game is learning how to balance your training, nutrition, and recovery. With these tips, you’ll have the tools to keep pushing the limits of what’s possible on your board.

Stay healthy, skate hard, and keep rolling!