Hey Guys!
Here’s the updated version of phase 2 of the windsurfing training program. This updated phase is the last one before the more dynamic speed and power and final phase of the 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.
You can expect some exercises variations, but without changing everything. The big difference is the reps pattern will be 7-14-14.
Once again the weekly planning will be:
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 7 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- REVERSE LUNGE TO HIGH KNEE
Go for 14 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. Bring your heel under your butt while lifting your knee.
A3- SINGLE LEG HIP BRIDGE / HIP RAISE
Go for 14 reps / leg
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- REVERSE PUSH UP
Go for 7 reps
Rest time: none then jump to B2
** Notes about:
Athletic hands position. You wanna go as low as possible, then push back following the ground, without touching it, then extend to go back to starting push up position. Think as a triangle motion.
B2- SHOULDER PUSH UPS
Go for 14 reps. If you can do 14 pikes.. good job, but shoulder push ups will do the job!
Try to go down in 1 sec
Rest time: none then jump to B3
** 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!
B3- FLAT OR DECLINE PUSH UPS
Go for 14 reps while going down in 2 seconds.
If you where doing the wall push up, Try to lower the position on the wall
Rest time: 120 to 180 sec.
Repeat the sequence 2 or 3 more times.
** 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.
C1- PLANK TO WALL TOUCH
Go for 6 to 10 reps / side.
Rest time: 30 to 45 sec then jump to C2
** Notes about:
1- Start with a wider feet stance to stabilize your core.
2- Goal is to lock your hips to minimize the swing. You should think of pulling down the opposite hip of the lifting arm while doing the exercise.
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 INCREASE THE DIFFICULTY LEVEL
Go for 7 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 14 reps (back to front = 1)
Rest time: none then jump to A3
** Notes about:
Right/ right, left / left. Don’t cheat the range of motion.
A3- HYPERBACK EXTENSION
Go for 14 reps. Pause 1 sec at the top
Rest time: 120 to 180 seconds and repeat the sequence for 2 or 3 more times.
** Notes about:
Lift your upper and lower body at the same time. Try to get your max range of motion in every repetition. (your own limitations will dictate how up you can go).
B1- SEAL PUSH UP
Go for 7 reps with a full second holding pause at the top
Rest: none then jump to B2
** Notes about:
This is a triceps and lats exercise. To trigger them, you should squeeze your triceps to your torso at the top of the motion. Hands at the lower part of your rib cage and very close to your body.
B2- ELBOW PRESS
Go for 14 reps with a full second holding pause at the top
Rest: none then jump to B3
** 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.
B3- REVERSE SNOW ANGELS
Go for 14 reps. A quick pause can be add when the ams are closer to the body.
Rest time: between 120 to 180 seconds and repeat the sequence 2 or 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- BREAK DANCER EXERCISE
Go for 6 to 10 reps / side
Rest time: 30 to 45 sec then jump to C2
** Notes about:
You can alternate or not. But to get the max range of motion, bent your elbows a little bit to really get the twist and engage the obliques.
C2- HOLDING STAR PLANK
Hold for 3 to 15 sec / side
Rest time: 30 to 45 sec
Repeat the sequence one or 2 more times.
** Notes about:
Your standing hand should be right under your shoulder. Lock everything and slowly lift your leg. Make sure that your body is fully align.
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 strength and endurance Phase 2.1 of the 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!!