Hey guys, my name is PP Jutras and I’d like to welcome you to this third version of the Windsurfing Training Program (WTP 3.0)
In this year’s version you’ll find a 12 weeks off water training preparation.
3 phases + bonus HIIT (high intensity interval training) for the cardio lovers.
All routines are « home friendly” and no or minimal equipment needed.
Goal is to make it ready to go without spending time or money trying to finding fitness products!
For 2021 I’ve focused more on mobility than before, but the main goal remains the same: Get yourself ready and on top of the game for the upcoming sailing season.
Before letting you start with the first phase, that you will do 2 to 4 times per week, I’d like to thank all the partners who are supporting the project.
Enjoy WTP 3.0!
At all times you should respect your physical limitations including intensity and range of motion and rest periods. If at any moment you are experiencing pain or discomfort, stop instantly. Feel free to contact me directly or via the FB group for alternatives.
— WARM UP–
W-1 TOTAL BODY EXTENSION
Super simple exercise that will trigger the whole body.
Try to get from a half knee flexion up to standing tall on your toes.
Stay smooth and relax.
Aim for 15 reps and move to W2
W2- QUADRUPED HIP CIRCLE
Standing in a quadruped position. Engage your core to isolate the hip that will perform the rotation.
Lower back should remains flat aka neutral spine.
Try to increase the range of motion over time
Aim for 4 to 6 reps back and forth / leg and move to W3
W3- PUSH BACK TO SPIDERMAN LUNGE
This combo motion will stretch your whole body.
Goal is to straighten your arms by pushing yourself as far back as possible without letting your knees touch hit the ground. From there big step forward and bring one foot outside your hands. Get the hip and hamstring stretch before returning to the starting position.
Dynamic is better but like all the other exercise, respect your own limits.
Aim for 4 to 7 reps / alternating leg.
Repeat the W1-W2-W3 sequence one more time (2 times total!)
A1- FRONT TO SIDE LUNGE
Athletic stance starting position. Big step forward. Keep your ears over the shoulders and shoulders over your hips. Return to starting position.
Side wide step: go sit over the ankle. Opposite foot can rotate and toes can lift the ground.
Try to increase the side range of motion each set.
Alternating leg is easier than doing all reps on one side.
Aim for 4 to 8 reps / leg / side
Rest between 10 and 45 sec before moving to A2
A2- GOOD MORNING
Foot stance shoulder wide or a little wider. Toes can point out too,
Tilt back your hips back to trigger the glutes and hamstrings to begin the motion.
Think about pushing your big toes against the top of your shoes.
Bend your upper body by pushing your hips back. Stop when you feel like you are screwing up the form. (by rounding your upper back or changing the ankle or your knees)
Aim for 8 to 15 reps lowering your body in 3 seconds
Rest between 10 and 45 sec and move to A3
A3- BIRD DOG
Starting in a quadruped position. Go for an opposite arm and leg extension.
Go long vs going up with the arm and leg.
Do all reps on one side or alterne sides
Aim for 6 to 12 reps / side
Rest 30 to 60 sec and repeat A1-A2-A3 2 more times
B1- KNEELING TO SQUAT POSITION
Stay low.. as low as possible.
Think about stepping a little sideway to give some space to the hips in the low squat position.
One more time you can either alternate leg or do all the reps on one side.
Aim for 6 to 12 reps / leg
Rest between 10 and 45 seconds and move to B2
B2- SIDE SQUAT & SIDE BEND
Wide foot stance, try to stay as low as possible during the whole motion.
At the furthest point of the side squat, extend both arms and go for a side bend.
Take your time to get a great side stretch before preparing yourself to slide over the opposite ankle.
Try to keep both feet on the ground this time.
Aim for 4 to 7 reps / side
Rest between 10 and 30 sec before moving to B3
B3- SPLIT STANCE T-SPINE ROTATION
Stay in the split stance position. Goal is to go as wide as possible.
Keep your hips stable and your back flat when you do the rotation.
Arm can be straight or bent, as long as your eyes are following the motion.
One more time you can do one side at the time or alternate.
Aim for 4 to 7 reps / side
Rest for 45 to 60 seconds and repeat B1-B2-B3 for 2 more times.
C1- DEAD BUG
Flat back, shoulders, hips and knees at a 90 degree angle.
Extend the opposite arm and leg. Lower is better, but if the lower back is hurting, adapt the range of motion, or bring both hands behind the head on simply do the legs motion.
Aim for 6 to 12 reps / side alternating
Rest 10 to 30 sec and move to C2
C2- EXTERNAL SHOULDER ROTATION
Facing down on your belly with your palms facing the sky. Perform an external arms / hands rotation and finish the motion by squeezing your shoulder blades at the top.
Return slowly to starting position and repeat.
Keep your head aligned with your spine. Feet can but don’t need to leave the ground or stay on it.
Aim between 6 and 15 reps
Rest 10 to 30 sec and move to C3
C3- GLUTE BRIDGE TO OVERHEAD REACH
Knees bent at 90 degrees. Lift and squeeze your butt to make a straight line between your knees and your shoulders. From that position, reach in diagonal until you get a great back and hip flexors stretch.
Don’t go too fast.
Aim for 3 to 5 reps / side (alternating or not)
Rest 30 to 45 seconds and repeat C1-C2-C3 one or two more times.
Cool down is where you are relaxing your body.
You can follow along the routine (and repeat it 2 times) or do it at your own rhythm.
Here’s the exercises.
0.07 – Cat Cow
0.18 – Child pose
0.29 – Single leg down dog & scorpion
0.35 – Spiderman lunge & T-Spine rotation
0.44 – Half kneeling hip flexor stretch
0.52 – Half kneeling hamstring stretch
0.58 – Pigeon stretch
REPEAT THIS ROUTINE 2 TO 4 TIMES / WEEK
Great job finishing this first training routine.
One more time, I will remember you some key points:
1- Respect your physical limitations
2- Respect your own rhythm if the routine is too intense at the beginning
3- If your are experiencing any pain or discomfort during the effort: Stop immediately!
4- While training, put your ego aside and ignore are able to do.
5- If you have any questions, feel free to contact me