Welcome all to the second half of the first phase from the Windsurfing Training Program. (WTP 2.0)
Over the next 3 weeks, you’ll find out a progression from the previous version. No real new exercises, but some variations that will increase the intensity.
Like always follow your own pace and your own limitations. If something doesn’t feel right, don’t do it and give me a shot and I’ll adapt for you.
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 windsurfing, Makani fins, Big 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.
** For your safety, make sure that you are always respecting your personal limitations. Follow your own pace and adapt.
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.
A1- SPLIT SQUAT HIGH RACK POSITION
Go for 8 to 12 reps / leg starting with your weakest one.
How to: Starting in a good athletic shoulder width stance, Lower your body while driving your front knee forward. Focus on keeping your ears of your shoulders and shoulders over your hips.
Goal is to go down in 3 seconds and return to starting position in 1 second. Repeat and match up the number of reps with your stronger side.
Rest for 10 to 30 seconds and jump to A2
A2- SINGLE LEG HIP RAISE
Go for 8 to 15 reps / leg starting with your weakest one.
Same starting position as the double leg hip raise, but one leg up! You’re looking to keep both tights parallel all over the motion. You can hold the contraction at the top and slowly get back to starting position.
Rest for 10 to 30 seconds and jump to A3
A3- PRONE SUPERMAN ALTERNATE ARM AND LEG LIFT
Facing down on the floor, this is an opposite arm and leg lift.
Try to initiate the motion with your arm, not your head.
Go for 30 reps total
Rest for 45 to 60 sec and repeat A’s sequence 2 more times.
B1- RUSSIAN STEP UP
This is a variation of the step up, but we are adding a knee up.
Reach out for 8 to 12 reps where you wanna go up in 1 second and get back to starting position in about 2 seconds.
** When brining your leg up, think about brining your heel under your hips, instead of a knee kick. This way, your body will remains long and you’ll be more stable.
Reach out for 8 to 12 reps where you wanna go up in 1 second and get back to starting position in about 3 seconds.
Rest for 10 to 30 sec and jump to B2
B2- QUADRUPED POS SCAP PUSH UP
This version of the scapular push up requires more concentration and focus. You can either do with your knees on the floor or slightly above (this is harder than it looks)!
Goal is to keep your head align with your spine and think about driving your torso between your shoulders. Only shoulder blades should be moving.
Lower your body in 2 seconds and come back to starting position in 2 seconds as well. Control is key here. Reach out for 10 to 12 reps
Rest for 10 to 30 sec and jump to B3
B3- HOLLOW BODY HOLD TO SUPERMAN HOLD
Go for 3 rotations / side
Get into the hollow body position.. hold the position for 3 seconds, then roll on one side to get yourself into a superman hold position… hold it there for 3 seconds and roll back to starting position. Repeat on the other side.
Goal is to stay as long as possible… Have fun with this one!
Rest for 45 to 60 sec and repeat B’s sequence 2 more times
C1- SWIMMERS MOVE FACING DOWN
Reach our for 4 to 6 reps
Like all mobility and postural exercises, control is key. Especially with this one.
Think of doing all motion independently… this will make the exercise more efficient.
Rest for 10 to 30 sec and jump to C2
C2- SIDE PLANK ON ELBOW WITH SIDE LEG LIFT (OR STAR PLANK)
This is a harder version of the side plank and body positioning should be the same. I mean by paying attention to your hips and head alignment.
Goal is to get into the position and hold it there for 10 to 20 sec per side.
Pay attention about your elbow’s position. It should be directly under your shoulder for maximum strength and lower risk of injures.
Rest for 10 to 30 sec and jump to C3
C3- UNILATERAL CRAB WITH REACH
Reach out for 4 to 8 reps / side
This exercise is easier than it looks once you know how to do it!
Get into the starting position by having your heels very close to your hips and your head in a confortable position. Once you are there, push your hips up and throw your head back like you will go for a back flip. Finally try to reach out as much as possible with your arm. Commitment is key here.
Return slowly to starting position.
Rest for 45 to 60 sec and repeat C’s sequence for 2 more times.
Repeat Sequence 2 times:
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 in a pigeon stretch
This conclude the second half or the first phase of the training program. Make sure to respect your own personal limitations and follow your own pace. There is nothing worse that ego while training.
You can set goal of doing this training routine 2 or 3 times / week.
Remember the goal: making yourself better to be able to play more… this should be your final destination.. the training is part of the journey!
Once again, I strongly recommend to join the FB support group for more explanations and support.