Hey guys,
The following is the final phase of this year ’s Windsurfing Training Program (WTP 3.0).
This Phase is the combination of 2 training methods.
1- Strength / endurance and 2- HIIT (high intensity interval training).
To keep things simple, I’ve created the routines around the same 9-12 exercises. The differences are in tempo, rest periods and sometimes, range of motion.
For this final phase, I strongly recommend doing the strength version 2 times / week + 1 or 2 times of the HIIT version for a total of 3 to 4 training sessions / week.
Like always, I’m asking you to trust this progression to put yourself on top of the game for the upcoming windsurfing season.
Finally don’t forget to join the FB support group and to follow me on Facebook and Instagram for extra content.
Enjoy WTP 3.0!
PP
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— WARM-UP–
W-1 TOTAL BODY EXTENSION
A 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 relaxed.
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.
The lower back should remain 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.
The goal is to straighten your arms by pushing yourself as far back as possible without letting your knees touch hit the ground. From there take a big step forward and bring one foot outside your hands. Stretch the hip and hamstring before returning to the starting position.
Going dynamic is better but like all the other exercises, respect your own limits.
Aim for 4 to 7 reps / alternating leg.
Repeat the W1-W2-W3- sequence one more time (2 times total!)
— DAY 1 —
–STRENGTH SESSION —
A1- REVERSE LUNGE TO HIGH KNEE AND HIGH KNEE JUMP
*Make sure, to begin with, your weakest leg.
** Good athletic stance.
*** Try to come up straight and tall with the knee at 90 degrees.
**** Lower the number by 3 if you are doing the high knee jump.
Aim for 8 to 12 reps / leg / side
Rest between 10 and 45 sec before moving to A2
A2-BULGARIAN SPLIT SQUAT (or rear foot on a bench).
*Elevate the rear foot. Target an elevation from 12 to 16 inches high.
**Slightly bend your upper body forward.
*** Try to get the full range of motion in each and every repetition.
Aim for 6 to 12 reps
Rest between 10 and 45 sec and move to A3
A3- SINGLE LEG RDL WITH ROW (Resistance band required)
*Push the hips back and try to go horizontal.
** When pulling, Keep the elbow very close to the rib cage.
*** Don’t forget to begin with your weakest side.
Try to lower your body in 2 seconds and come up fast
Aim for 6 to 12 reps/side
Rest between 30 to 60 sec and repeat A1-A2-A3- 2 more times
B1-DECLINE PUSH UP
*This can be done on the same step as A2.
**Elbows are close to the body
*** Lower your body in 2 seconds
Aim for 4 to 15 reps
Rest between 10 and 25 seconds and move to B2
B2- HAND RELEASE PUSH-UP.
This one is harder than it looks! (Especially after B1)
*At the lowest point of the push-up, lift off your hands and generate a lot of power to push yourself away from the ground.
** Can be done on the knees for less intensity.
Aim for 4 to 20 reps
Rest between 10 and 30 sec before moving to B3
B3 -KNEE ELEVATED BIRD DOG
*Knees very close to the ground
** Try to stay stable with a neutral spine
Aim for 6 to 12 reps/side alternating
Rest between 45 to 60 seconds and repeat B1-B2-B3- for 2 more times.
C1- WIPERS EXERCISE
*Can be done with the leg slightly bent or in full extension.
** If the legs are too low = careful with the lower back.
Aim between 4 and 12 reps/side
Rest between 10 to 30 sec and move to C2
C2- JACKKNIFE EXERCISE
*Legs in full extension or slightly bent (to adjust the effort and your flexibility level)
** Adapt the range of motion and increase over time. But make sure to keep the lower back flat against the ground.
Aim for 6 to 25 reps
Rest 30 to 45 seconds and repeat C1-C2- two more times.
D1- SUPERMAN PLANK HOLD
*Try to bring the arm and opposite leg parallel to the ground.
** Try to hold each position for 3 to 10 sec.
*** You can begin by lifting only one arm or one leg at a time. Then go for the full motion.
Aim between 4 and 10 reps/side
Rest between 10 to 30 sec and move to D2
D2- PALLOF PRESS AND SHOULDER FLEXION (Resistance band needed)
*Set the band to be shoulder height
** Move sideway to get a proper resistance in the band. From there lock your stance and begin the pressing motion.
*** You can do the straightforward press or do the full motion of pressing and lifting the arms.
Aim for 6 to 12 reps/side
Rest between 30 to 45 seconds and repeat C1-C2- two more times.
–COOL DOWN–
Cool down is where you are relaxing your body.
You can follow the timing in this routine (and repeat it 2 times) or do it at your own rhythm.
Here are 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
Good job you’ve done Day 1!!
— DAY 2 —
–HIIT SESSION —
This routine will have your heart pump. Please adapt the intensity to match your fitness level.
A1- JUMP OR JUMPING LUNGES
*Get down into a lunge position and jump to switch the leg
**Speed up the pace or try jumping higher to increase the intensity
Aim for 8 to 12 reps / leg / side
Rest between 0 to 10 sec before moving to A2
A2- BULGARIAN SPLIT SQUAT AND HOP
*Similar to the Bulgarian split squat from Day 1, but you are trying to jump at the top of the extension.
**Try jumping higher to increase the intensity.
Aim for 4 to 8 reps / leg / side
Rest between 0 to 10 sec before moving to A3
A3- SINGLE LEG RDL WITH ROW (Resistance band required)
*Push the hips back and try to go horizontal.
** When pulling, Keep the elbow very close to the rib cage.
*** Don’t forget to begin with your weakest side.
Try to lower your body in 2 seconds and come up fast
Aim for 6 to 12 reps/side
Rest between 45 to 90 sec and repeat A1-A2-A3- 2 or 3 more times
B1- DEADMAN BURPEE
*Speed up the pace and/ or jump higher to increase the intensity.
Aim for 3 to 12 reps
Rest between 0 to 10 sec before moving to B2
B2-DECLINE PUSH UP
*This can be done on the same step as A2 on Day 1
**Elbows are close to the body
*** Lower your body in 2 seconds
Aim for 4 to 15 reps
Rest between 0 to 10 sec before moving to B3
B3 -KNEE ELEVATED BIRD DOG
*Knees very close to the ground
** Try to stay stable with a neutral spine
Aim for 6 to 12 reps/side alternating
Rest between 45 to 60 seconds and repeat B1-B2-B3- for 2 to 3 more times.
C1- WIPERS EXERCISE
*Can be done with the leg slightly bent or in full extension.
** If the legs are too low = careful with the lower back.
Aim between 4 and 12 reps/side
Rest between 10 to 30 sec and move to C2
C2- JACKKNIFE EXERCISE
*Legs in full extension or slightly bent (to adjust the effort and your flexibility level)
** Adapt the range of motion and increase over time. But make sure to keep the lower back flat against the ground.
Aim for 6 to 25 reps
Rest 30 to 45 seconds and repeat C1-C2- two more times.
D1- SUPERMAN PLANK HOLD
*Try to bring the arm and opposite leg parallel to the ground.
** Try to hold each position for 3 to 10 sec.
*** You can begin by lifting only one arm or one leg at a time. Then go for the full motion.
Aim between 4 and 10 reps/side
Rest between 10 to 30 sec and move to D2
D2- PALLOF PRESS AND SHOULDER FLEXION (Resistance band needed)
*Set the band to be shoulder height
** Move sideway to get a proper resistance in the band. From there lock your stance and begin the pressing motion.
*** You can do the straightforward press or do the full motion of pressing and lifting the arms.
Aim for 6 to 12 reps/side
Rest between 30 to 45 seconds and repeat C1-C2- two more times.
–COOL DOWN–
Cool down is where you are relaxing your body.
You can follow the timing in this routine (and repeat it 2 times) or do it at your own rhythm.
Here are 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
Good job you’ve done Day 2!!
CONCLUSION
REPEAT THIS ROUTINE 2 TO 4 TIMES / WEEK (alternate days)
Great job finishing this third training routine.
One more time, I will review some key points:
1- Respect your physical limitations
2- Respect your own rhythm if the routine is too intense at the beginning
3- If you 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