Hey Guys!
Already the last phase of this Windsurfing Training Program.
So welcome to the Speed and Power weeks.
But before, I’d like to thank you one more time for your interest in it and also for joining the Facebook Support Group.
You can expect new exercises, but also more plyometrics drills. This phase is on a one day planning that you can do 3 or 4 times a week with a day off in between.
Once again, you must follow your own limits and remember that quality is always better than quantity.
After those 2 weeks, stay tuned because I’ll share a pre session warm up, an after session cool down and also a mobility routine.
Enjoy this final phase 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:
JUMPING JACK 15 reps
HIGH KNEE: 10 seconds
INCH WORM: 2 front and 2 back
LEG SWINGS: 8 + 8 per leg (side to side and back and front)
A1- BURPEE TO SQUAT HOLD + BROAD JUMP
Go for 6 to 8 reps.
1 sec pause in the low squat position before the jump
Rest time: 45 sec then move to A2
** Notes about:
The burpee motion is dynamic. So avoid the pause in the push up position. Good low squat position then jump with a 45 deg angle to max out the height and distance.
A2- INSIDE / OUTSIDE PUSH UPS
Go up to 12 to 16 reps total (6 to 8 closer and 6 to 8 wider)
Rest time: 45 sec then repeat the sequence 2 or 3 more times
** Notes about:
Try to go dynamic. Inside is closer than shoulder wide and outside is a little wider. Good range of motion. Stop when quality goes down.
B1- REVERSE LUNGE TO HIGH KNEE JUMP
Go for 6 to 8 reps per leg.
Rest time: 30 sec then move to B2
** Notes about:
Go for a proper back lunge and fully extend to hip. Jump as high as you can in every repetition.
B2- WALL CRAWL OR HOLDING WALL PLANK
Go for 2 to 5 reps with the wall crawl and 15 to 30 sec with the plank
Rest time: 30 to 45 sec then move to B3
** Notes about:
Wall crawls are hard. All your body must be engaged and you should look at getting as straight as possible at all time.
Wall planks can be done as elbow or hands plank. You must push back to make sure your feet doesn’t slip.
B3- REVERSE SNOW ANGELS
Go for 10 to 12 reps
Rest time: 30 to 45 sec then repeat the sequence 2 to 3 more times
** 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.
C1- MOUNTAIN CLIMBER
Go for 25 to 30 secondes with a good temp
Rest time: 30 to 45 sec then move to C2
** Notes about:
Make sure to stay in a good plank position. To be able to stay in the right position… avoid trying to go too fast.
C2- LYING ALTERNATE LEG LIFT
Go for 6 to 12 reps / leg
Rest time: 30 to 45 sec then move to C3
** Notes about:
On your back, body in full extension. The higher you’ll be lifting your shoulders, the higher the intensity level.
C3-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.
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 conclude the last phase of this training program.
Thanks for being part of it and putting the effort to max out your health. I’m sure that you’ll feel way better next time you hit the water.
Once again, you can do this training 3 to 4 times a week, but make sure you take one day off in between.
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!!