Two hours a day spent pumping iron means more hard tackles for a football linebacker. It means nothing for a skydiver, aggressive inline skater or snowboarder. The extreme sport athlete (x-athlete) must train differently than bodybuilders, long-distance runners or pole-vaulters. At any moment, the x-athlete may have to explosively jump, slowly crawl or carefully execute a thorny trick. Here’s how to train to become an extreme sports athlete.

Step 1: Eat Right
Many extreme sports – including skating, rock-climbing, surfing and mountain biking – require sudden bursts of intense energy. The body needs complex carbohydrates (those found in bread, pasta, meat, etc.) to convert to ATP in order to provide explosive power. Additionally, sports like caving and parkour require ample muscular strength to perform stunts. Protein is the building-block of all muscle – it is found in non-fatty meats, dairy, eggs, and legumes – and is a vital part of an x-athlete’s diet.

Step 2: Try the Gym and Track
Extreme sports demand all-encompassing athleticism. A lightweight, strong and defined physique is the ideal body type for an x-athlete. When lifting weights, perform three sets of 8-6-4 repetitions, with each set going until failure (inability to fully complete another repetition). The x-athlete should be able to jog three or more miles and be capable, if not proficient, in agility and quickness. Football running back drills are fantastic choices for developing unparalleled dexterity.

Step 3: Cross-Train
The term “extreme sports” encompasses a wide array and style of athletic events. Skateboarding requires skilled technique, freerunning needs extraordinary strength, downhill skiing necessitates sharp reflexes, and sky-diving entails a careless view of life and limb. Focusing on only cardiovascular or muscular fitness does not prepare the x-athlete for all extreme events. Cross-train to develop balanced athleticism and ability.

Step 4: Practice Makes Perfect
A hallmark of extreme sports is that they emphasize individualism and technique over brute force. A 110-lb stripling may, and probably will, outperform a 200-lb, burly baseball slugger when doing aggressive inline skating. The x-athlete needs to practice technique constantly to develop balance, coordination and skill.

Extreme sports are about individuality, toughness and talent. That takes dedication; that takes an x-athlete.