WINDSURFING TRAINING PHASE 2 (STRENGTH AND ENDURANCE)

Hey Guys!

It’s time to jump into the new phase of the windsurfing training program.

But before, I’d like to thank you one more time for your interest in it and also for joining the Facebook Support Group.

Over the next 4 weeks, you will be working more into a strength and endurance type of training. The first 2 weeks will be a 6-12-25 reps pattern and the second two will be more like  7-14-14 reps pattern.

The other major upgrade is about the weekly planning. This is now a 2 days routine instead. More work load and new challenges!!!  

Quickly here’s what this you can expect: 

Day 1 will be: Lower body, Presses and Core

Day 2: lower body, Back and Core. 

(Day 2 will be right after all Day 1 exercises, before the unchanged cool down)

By putting a lot of accent on the lower body;

  • You’ll become way stronger and your legs are super important while windsurfing… 
  • The body tend to compensate.. so what you’re building in your lower body, the upper will adapte to it.
  • And finally, the bigger the muscle, the more energy is required to contract it… And more energy required = better for improving your body composition (aka your body fat %).

Enjoy this phase 2 and don’t forget to join the support group and share to people that might also need an off-season windsurfing prep!

Once again, I’m inviting you to follow me on Facebook and Instagram for other tips and tricks.

Cheers,

PP 


 

 

 

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

 

—DAY 1—

A1- SPLIT SQUAT FRONT FOOT ELEVATED

Go for 6 reps / leg while lowering down your body in 3 sec.

Rest time: none then jump to A2

 

** Notes about:

Like always with all split squats and lunges variation. Focus on head-shoulder-hips alignment.

A2- ALTERNATE REVERSE LUNGES

Go for 12 reps / leg

Rest time: none then jump to A3

 

** Notes about: 

Start with an athletic stance feet position. Do not over reach back, but still go for a good reverse step. The knee can or not be touching the ground.

A3- SINGLE LEG HIP BRIDGE / HIP RAISE

Go for 12 reps / leg (this is the only exercise you won’t do 25!)

Rest time: 120 to 180 seconds and repeat the sequence 2 or 3 more time.

 

** Notes about:

The higher the step, the hardest the exercise will be. Upper body planked to the ground and push with your heel on the step and squeeze your butt at the top.

B1- PIKE OR SHOULDER PUSH UPS

Go for 6 reps (this harder than it looks like).

Try to go down in 3 sec

Rest time: none then jump to B2

 

** Notes about:

Like every presses… hands shoulder wide or little more. Kneeling on a chair is less difficult and feels on the ground is way harder. You should focus on keeping your head right between your hands and look back… Not at the floor!

B2- FLAT OR DECLINE PUSH UPS

Go for 12 reps while going down in 2 seconds.

Rest time: none then jump to B3

 

** Notes about:

You may be forced to adjust the angle every sets. So from regular push ups to using chairs for the second or third set. Shoulder wide hand position and good body alignment.

B3- PUSH UP ON THE WALL 

Go for 25 reps without any tempo

Rest time: 120 to 180 sec.

Repeat the sequence 2 or 3 more times.

 

** Notes about:

Depending of your strength, you can lower or higher your hands. So if you’ve been doing 12 good flat push ups at B2. You may choose to go for 25 reps using a chair, or between 2 chairs to upgrade the difficulty level.

C1- PUSH UP PLANK

Go for 6 to 10 reps / side.

It doesn’t matter if you alternate or not… as long as you can do the same number of reps on each side.

Rest time: 30 to 45 sec then jump to C2

 

** Notes about:

Less body swings, the better it is.

C2- HOLLOW BODY 

Hold the position for 15 to 25 seconds

Rest time: 30 to 45 sec than repeat the sequence one or two more times.

 

** Notes about:

The more you stretch your body the harder the exercise. So start with both hands on the side or your body then slowly move then towards your shoulders.

—DAY 2—

 

A1- STEP UP

Go for 6 reps / leg and try to go down in 3 to 4 seconds.

Rest time: none then jump to A2

Start with your weaker leg… this will be the right for right hander and left for left hander.

 

** Notes about:

The higher the step will be, the harder the exercise will be. A good height is when your knee is close to a 90 degree angle. Lock your knee at the top of the motion.

A2- ALTERNATE REVERSE TO FRONT LUNGES

Go for 12 reps (back to front = 1)

Rest time: none then just to A3

 

** Notes about:

 

Right/ right, left / left. Don’t cheat the range of motion.

A3- PLANK ALTERNATE LEG LIFT

Go for 10 to  12 reps / leg. Pause 1 sec at the top

Rest time: 120 to 180 seconds and repeat the sequence for 2 or 3 more times.

 

** Notes about:

Strong upper body plank position. Lift one leg at the time until it become proper align with your back. Try to keep your toes pointing the floor at all time.

B1- ELBOW PRESS

Go for 6 reps with a full second holding pause at the top

Rest: none then jump to B2

 

** Notes about:

Elbow little less than 90 deg with the shoulders. Push as hard as possible with your elbows towards the ground to lift your upper body. Return slowly to the starting position. Head and torso should remains properly align.

B2- REVERSE SNOW ANGELS

Go for 12 reps. A quick pause can be add when the ams are closer to the body.

Rest time: non then jump to B3

 

** Notes about:

Palms always facing down. Upper body can lift a little bit and hands can or not be touching the floor at the beginning and ending position.

B3- REACHERS

Go for 25 reps

Rest time: between 120 to 180 seconds and repeat the sequence 2 or 3 more times.

 

** Notes about:

Imagine yourself becoming one or two inches taller at every repetition. Lower and upper body can lift the ground while extending.

C1- SHIN HUGGER EXERCISE

Go for 6 to 15 reps with a quick pause at the top

Rest time: 30 to 45 sec then jump to C2

 

** Notes about:

Full extension while lying on your back. Go grab your ankles and slowly go back to starting position.

C2- T PLANK ROTATION

Go for 6 to 10 T plank position / side

Rest time: 30 to 45 sec

Repeat the sequence one or 2 more times.

 

** Notes about:

Feet shoulder wide. Rotate over your ankles and heels should touch the floor while getting to the rotation. Focus on having a good shoulder alignment

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 week of Phase 2 from 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.

Of course there’s more “gains” if you can do 4 sessions a week, but do what works best for you in your life reality.

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!!