WTP 2.0 Final Phase

Hi all and welcome to this final phase of this edition of the WTP 2.0

Moving forward with the progression, this training is now at 4 days / week with 2 different routines.

My goal is to challenge you,  while keeping the ultimate aspect of this physical preparation… Making you healthier, stronger and away from injury so you’ll be able to do what you are passionate about!

One more thing, If you like the training program and sees a great value of doing it? Feel free to reach out by joining the FB support group and write down a quick testimonial… One more time, thanks to this year’s  partners …

Duotone / Fanatic and Windsurfing Now Magazine, but also all the other people that are willing to share and help promoting the program.So a huge thank to iGetwind, Wind-NC, Water Nomads,  Pritchard windsurfingMakani finsBig Winds and Boujxsports.

Huge thanks once again for your interest in the training program and don’t forget to join the FB support group for more support and more tips and tricks.

Feel free to share with your friends and to follow me on Facebook and Instagram

Cheers,

PP

** For your safety, make sure that you are always respecting your personal limitations. Follow your own pace and adapt.

 

                       

 

WARM UP:

Repeat the sequence 2 times:

15 x Jumping jack (if jumping is an issue, go for 15 total body extension)

6  x knee to chest into side squat (one side at the time)

8 x Cobra to W

4 + 4  x bear crawl

Goal of the warm up is to put your body in a state of doing a effort… Not hurting yourself going crazy of the blocks! Start slow and increase the intensity the second round.

–DAY 1–

A1- PLYO LUNGES

Reach for 8 powerful reps / leg

Plyometric exercise needs to be perform while trying to be as powerful as possible. Meaning that you should think like you were reaching for  8 x 1 good rep instead of 1 x set of 8 « lazy reps ».

One more time, like every single leg exercise, always start with the weakest one.

Rest 10 sec and move to A2

A2- REVERSE TO FRONT LUNGE

Reach for 10 to 12 reps / leg (back and front =1)

In every lunges, lunges variations, make sure to keep your ears over your shoulders and your shoulders over your hips.

You can also increase the intensity level by « dropping into the front lunge ». This happens when you are waiting longer before placing your front foot on the ground.

Rest 30 sec and move to A3

 

A3- YOGA PUSH UP

Reach for 8 to 15 proper form push ups.

Like every push back push ups, your hands should be closer to your hips to let you have the proper leverage to push yourself backward.

Try to bring your head between your shoulders and put your heels down. This is where you’ll get the whole posterior chain stretch.

Rest for 75 sec and repeat the A’s sequence 2 more times

B1- GLUTE BRIDGE WALK OUT

Reach for 8 to 12 walk out.

Small and further steps = more intensity.

Try to reach as far forward you can go while keeping your hips away from touching the ground.

Rest 30 sec and move to B2

B2- BEAR ROLL OUT

Reach for 4 to 10 reps

This can be a very challenging exercise, especially if you do small steps and try to reach as far forward as possible.

Keep your knees low

Rest for 30 sec and move to B3

B3- CRAWL OPP TAP

Reach for 4 to 10 reps / side

This exercise looks more difficult than it actually is, but still requires some focus and core control.

Stay compact (hands close to your knees) and take your time.

Rest for 60 to 75 sec and repeat the B’s sequence 2 more times

C1- HOLLOW BODY ISO TO SPRINTER ISO

Reach for 2 to 6 reps while holding each position 5 sec. 

Trust me on this one… this is hardcore!!

Rest 10 sec and move to C2

C2- KNEELING SPHINX WITH ARM ROTATION

Reach for 4 to 6 reps / arm.

Goal is to reach as far as possible to get the « lats stretch ». Once you’re there, turn your palm up and try or lift your arm WITHOUT moving your back. Slowly get back to starting position.

Rest 10 sec and move to C3

C3- SIDE PLANK WITH THORACIC MOBILISATION

Reach for 4 to 8 reps / side.

Get into a side plank position. Head and hips should be align in both directions. (Watch out for the C shape).

Try to reach inside as far as possible. You should feel a back stretch.

Rest 60 to 75 sec and repeat the C’s sequence 2 more times

COOLDOWN:

Repeat Sequence 2 times:

4 Cat-Cow

10 sec hold into child pose

10 sec hold into cobra pose

7 sec half kneeling hip flex stretch

7 sec half kneeling hamstring stretch

7 sec pigeon stretch

–DAY 2–

A1- OVERSPEED DROP LUNGE

Reach for 6 to 8 good reps

Start as tall as possible, then bring your arms down to create an extra force + gravity and land into a single leg lunge. Starting with your weakest leg, one more time see the set like 8 x 1 good rep instead of 1 x 8

Rest for 10 sec and move to A2

A2- SQUAT AND ROW WITH RESISTANCE BAND

Reach for 10 to 12 reps

Try to go as deep as possible with the squat, and make sure you have enough resistance in the elastic band. If you don’t have one and wanna avoid shopping during this « quarantine period » any rope or an old tire rubber will do the job.

Make sure to set the resistance band close to chest high and pull while bringing both elbow very close to your rib cage.

Rest for 30 sec and move to A3

A3- UNILATERAL DEAD BUG

Reach for 8 to 15 reps / side (alternating) 

Set your lower back properly and play with your range of motion to avoid any back discomfort.

Don’t try to go too fast. Control is always key with those type of exercises.

Rest for 60 to 75 sec and repeat the A’s sequence for 2 more times

B1- LOW LUNGE INTO HIGH KNEE

Reach for 10 to 15 reps / leg starting with your weakest one.

You can reset the lower position using your hand. Focus on engaging your glutes and bring your hips forward while stepping up.

Toes up and bring your heel under your butt.

Rest 30 sec and move to B2

B2- KNEELING WALK OUT

Reach for 6 to 12 reps

This is similar to the bear walk out, but you’ll be able to reach more forward due to your knees down.

Keep your core engage at all time and small steps will produce more intensity.

Rest for 30 sec and move to B3

B3- FROG PUMP

Reach for 10 to 15 reps and try to hold the contraction for one sec before returning to starting position.

Keep your heels very close to your hips to get the maximum leverage and intensity.

Rest for 60 sec and repeat the B’s sequence for 2 more times.

C1- SHOULDER CIRCLE

Reach for 8 to 12 reps. 

Arms fully extended, try to bring your palms facing up when hands over your head and over your hips.

One more time, control is key

Rest 10 sec and move to C2

C2- HYPERBACK EXTENSION (SUPERMAN HOLD)

Without taking any rest between C1 and C2, Get into that superman position.  Hold it there for 30 to 45 sec.

The goal for performing those 2 exercises without any rest is to increase the intensity of C2 because of the « pre exhausting » aspect of your lower back.

Play with your arms positioning to add or reduce the intensity of the exercise.

Rest for 30 sec and move to C3

C3- WORLD’S GREATEST STRETCH

Reach for 3 to 5 reps / side while holding each stretching position for 1-2 sec.

1- Push your hips forward and down

2- Push your hips up and back while straighten both legs.

3- Front toes up, rear heel down.

4- Rotate toward the inside and try to do it without turning your hips.

Rest for 45 to 60 sec and repeat the C’s sequence 2 more times

COOL DOWN

Repeat Sequence 2 times:

4 Cat-Cow

10 sec hold into child pose

10 sec hold into cobra pose

7 sec half kneeling hip flex stretch

7 sec half kneeling hamstring stretch

7 sec pigeon stretch

CONCLUSION

There you go guys, this was the final phase of the 2020 version of the windsurfing training program.

Thanks for joining me with this wonderful project and the eBook version will be out shortly.. so if you want to have all the routine in one document, that will be your chance!

One more time, don’t forget to comment and share the training if you’ve found value in it.

For the last time as well, I’m inviting you to join the FB Group and Follow me on Facebook and Instagram.

Stay safe, train smart and listen to your body.

Cheers,

PP