WINDSURFING TRAINING PHASE 1 (STRUCTURAL BALANCE)

Passions are contagious and this is way, in partnership with iGetwind, Makani fins, Wind-NC and Tom@Amandine, I have decided to offer you a specific off-season windsurfing training program.

A big thanks for your interest in it!

A chain is not stronger than its weakest link …

It’s exactly the same with your body. Your weakest link has been created over time by poor working stances, bad habits and / or sports history that involved repetitive movements.

My goal is to help you having way more fun on your next sessions on the water. How’s that?  By a better physical condition, but especially by staying away from injury.

Over the next 8 weeks you’ll get a full training program for your upcoming windsurfing season. This program is built in 3 majors phases.

The first one is Structural Balance. Goal is to build up your foundations.

The second one is Strength-Endurance

And the last one will be speed and power. (As you can noticed, there is no specific phase for cardio. In fact, all routines are based on interval training sequences, so no need for this specific).

Each session aims to balance, strengthen and improve your muscle amplitude. In addition, to simplify your life, each training can be done directly from the comfort of your home.

At all times, I would like you to keep in mind that training is at your own pace, and that there is no ego or comparison. Learn to listen to your body and respect your limits.

If you have any questions or comments, do not hesitate to contact me.

To make everything easier, you can join my Facebook support group for updates, alternatives and FAQ.

I also invite you to follow me on Facebook and Instagram for other tips and tricks.

Good training !

PP Jutras

 

WARM UP :

There are 2 majors’ goals with warm ups. First is to activate your whole body and the second one is to put your body in a “performing state”. To avoid injuries and max out your training, don’t skip it!

** In every exercise, make sure you have an athletic stance (feet shoulder wide and stable)

Perform this routine 2 times without any rest in between:

Total body extension:  15 reps

RDL toe touch:  6 reps / leg  (alternate)

Leg swings facing a wall:  6 reps / leg

W wall slides:  6 to 8 reps

 

A1- SPLIT SQUATS:

Do 8 to 12 reps /leg.   Moderate tempo with a full range of motion.

Rest 10 to 30 sec then go to A2

 

*Notes about:

Always keep your ears over your shoulders and shoulders over your hips. Make sure that your stance is around shoulder wide.

A2- EXTERNAL SHOULDERS ROTATION:

Do 10 to 12 reps with a little pause at the top

Rest 10 to 30 sec.

 

*Notes about:

Starting position with your paumes facing the ceiling. End position paumes facing down. Focus on squeezing the shoulder blades. Legs can or not lifted up.

A3- ELBOW PLANK:

Hold the position for 15 to 45 sec.

Rest between 45 to 75  sec and repeat the sequence 2 or 3 more times.

 

*Notes about:

If done correctly planking is harder than it looks like. You must focus on contracting simultaneously your gluts, lower back, shoulder blades and your abs.

B1- ALTERNATE FRONT LUNGES:

Do 8 to 12 reps /leg.   Moderate tempo with a full range of motion.

Rest 10 to 30 sec then move up  to B2

 

*Notes about:

Always keep your ears over your shoulders and shoulders over your hips. Make sure that your stance is around shoulder wide.

B2- PUSH UP:

Do 6 to 15 reps with an explosive press.

If you’re having a hard time performing “real push ups” you can start with an incline position (hands on a chair or on the wall)

Rest 10 to 30 sec than jump to B3

 

*Notes about:

Push ups are great when properly execute. You’re looking to have a shoulder wide stance or slightly wider. Always keep your head straight with your body and your butt can be a little higher. 

B3- COBRA TO W:

Do 8 à 12 reps with a little pause at the W position.

Rest between 45 to 75 sec than repeat the sequence 2 or 3 more times

 

*Notes about:

This back exercise needs a extra focus about your forearms. They should always be parallel to the ground. Your legs can lift off and always be smooth thru all the motion. 

C1- QUADRUPED OPPOSITE ARM AND LEG LIFTS:

Do 6 to 12 reps / side. You can either alternate side each rep or do one combination at the time.

Rest  10 to 30  sec then jump to C2

 

*notes about:

Start with a compact 90 degrees angle knees, hips, shoulders position. While lifting your arm, the paume of your hand should always be facing your shoulder. Do not overreach or overextend. .

C2- RUSSIAN TWIST:

Go for 6 to 10 reps / side (alternate)

Rest 45 sec then repeat the sequence one or two more times.

 

*Notes about

There is a many variations of this exercise. The lowest intensity will be heels on the floor and arms close to the body. Mid intensity will still have feet on the ground but arms fully extended. Mid + intensity is arms closer to the body, but legs up in the air and the hardest is arms fully extended with legs in the air.

At all time do not over rotate.  Especially with the arms fully extended… Make sure your head / focus is always in the middle of your hands.s

COOL DOWN:

Follow this 3 exercises mobility routine:

Low lunges

Child pose with reach

Rounded and curved back

Hold every position for 5 to 7 seconds and repeat the sequence as needed!

This ends up the first 2 weeks of my windsurfing training program.

I strongly recommend that you do it at least 2 times a week. You can go up to 4 times a week. If time is an issue, do cut on rest time… Simply go for less sets instead.

Other thing, like I’ve said it before and will repeat it over and over… there is no ego in training. But you’re looking to increase one little thing in every work out. It could be one more push up, better range of motion, couple seconds more holding the plank position… it doesn’t matter as long as you keep moving forward!

If you feel any discomfort with one or another exercise, let me know and don’t forget to join my  Facebook support group 

Cheers!!