kiteboarding exercises complete training guide v2
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7/30/2019 Kiteboarding Exercises Complete Training Guide V2
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thecompleteKiteboardingTrainingGuide
fromKiteboardingExercises.comVersion2jan2013
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1.Aboutwww.KiteboardingExercises.com(KBX).......................................................................... 32.KiteboardingTraining............................................................................................................... 42.1.
Plan
your
training
...........................................................................................................................
4
3.TheKBXtrainingprograms....................................................................................................... 53.0.1.FindtheRightProgramforYou........................................................................................................................ 5
3.0.2.HowtoExecutethePrograms......................................................................................................................... 5
3.0.3.Howtodovariations........................................................................................................................................ 5
3.1.BasicKiteboardingTrainingProgram.............................................................................................. 6
3.2.HometrainingProgram.................................................................................................................. 7
3.3.FreerideKiteboardingTrainingProgram......................................................................................... 8
3.4.Unhooked
Kiteboarding
Training
Program
......................................................................................
9
3.5.ProKiteboardingTrainingProgram............................................................................................... 10
3.6.WaveRidingKiteboardingTrainingProgram................................................................................. 11
3.7.KiteboardingCrossfitTrainingProgram......................................................................................... 12
3.8.KiteboardingExercises.comWorkoutSchedule........................................................................... 13
4.KiteboardingStretchingProgram........................................................................................... 144.1.StretchingTechniques................................................................................................................... 16
4.1.1.Hipflexor(IlioPsoas)..................................................................................................................................... 16
4.1.2.GluteStretch(Gluteus).................................................................................................................................. 16
4.1.3.Neckstretches................................................................................................................................................ 17
5.NutritionGuide....................................................................................................................... 185.1.Energyforthenextsessionorduringasession............................................................................. 18
5.2.Recoveryfromasession(oraworkout)........................................................................................ 19
5.3.Energyintakeingeneral............................................................................................................... 19
5.4.Wellbalanceddietforkiteboarders.............................................................................................. 19
Allrightsarereservedforwww.KiteboardingExercises.com
Feelfreetosharethedownloadlinkwithyourfriends.Copyingthisisnotallowed!
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1.Aboutwww.KiteboardingExercises.com(KBX)
KiteboardingExercises.com orjustKBXawebsitededicatedtomakeyouabetterkitesurfer.Andit'snotjustforpros.Beginner,waveriding,courseracing,wakeskate,wakestyle,snowkiting,freeriders,newschool
andoldschoolfreestyle.Allwillbebetterkitesurferswiththerighttraining.Thissitewillteachyouhowto
becomeastrongerandmorepowerfulkiteboarderatyourlevel.Thisisthesite,youcan'tlivewithoutif
youwanttoprogress.
KBXbringsthisguideassupplementtothewebsiteandtheKBXiPhoneapp,soyouhavesomethingto
bringwithyou,whenyouredoingyourexercises.
On www.KiteboardingExercises.com you'll also find: Instructionalvideoswithexercisesespeciallyforkiteboarding Forumwhereyoucanaskabouttraining,talktootherkiteboardersetc Communitywhereyoucanhookup,follow,talkdirectlytootherusers Createyourownfitnessprogramforkitesurfing Techniquesectionforexercisesandbasicinfoforpreventinginjuries Learnaboutinjuries Learnmoreaboutrehabandprehab Yourownworkout/kitesessionblogtohelpyouprogressinyourtraining Nutritionfor kiteboarding
Daily
routines
and
meta
cycles
for
the
perfect
training
for
pro
athletes
andmuch,muchmore
FindKBXonFacebook www.facebook.com/LarsKBX
OrfindKBXonYoutube www.youtube.com/user/KiteboardingExercise
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2.KiteboardingTraining
Kiteboardingisaverydemandingsport,whichrequiresgreatcorestrength,balance,coordination,stability
andpower.
All
training
programs
on
KBX
contains
(hard)core
training
combined
with
specific
functional
kiteboardtraining,whichgivesgreatresultsforallkiteboardersonalllevelsinmattersofperformingand
preventinginjuries.
Hereishowyoucancreateyourownpersonalstrength
trainingprogramforkitesurfingthatfitsyourlevelofridingand
yourstyle.Andofcoursewhereyouwanttogonext.
2.1.Planyourtraining
I'velistedthemostimportantthings,youshouldthinkabout,
whenplanningyourtrainingalongwithyourkiteboardsessions.
1. Youshouldatleasthave1dayofrestinbetweenworkoutsandsessions.Sometimesyouevenneed23daysafterareallyhardworkout.Ex;youworkoutMondayandrestTuesday.Wednesdayyou
mightbereadyforworkingoutagainorgokiteboarding.Maybeyou'renotreadyuntilThursday
becauseofDOMS(soreness).Ifyoudoplyometrictraining,youshouldrestfor2days.
2. Followthe"data"onthedownloadedexerciseprogram.Mostexercisesis34setswithabout10repetitionmax(RM).Meaningyoushoulduseaweightthatonlyallowsyoutodotheexercises10
timesbeforeexhaustionortechnicalfailure.
3. Onceevery46weeksyoushouldhave57daysoftotalrest!Thiswayyou'llletyourbodyrecover100%.Oftenyou'llnoticethattheserestingdayswillmakeyouquitealotstrongerinsome
exercises.Andyou'llminimizetheriskoftendonitisinyourquads,kneeinjuries,elbowand
shoulderinjuries.
Most
injuries
(especially
for
pros,
Ithink)
in
kiteboarding
happens
because
kiteboardersdonttakethetimetolettheirbodyrecovercompletely.
4. Listentoyourbody.Soreness(DOMS)ordirectpainrequiresrest.Ifthepaindoesn'tgoaway,youshouldseekprofessionalhelp.YoucanreadaboutdifferentinjuriesontheKBXwebsite.
5. Ifyoubreakthe"rules"andgokiting34daysinarow,youshouldalsorest(alsofromtraining!)foratleast12daysafterwards.Oftenthiswillhappennaturally,whenthewindcomesandgoes.But
otherwiseyou'llriskgettinginjured.Sonotrainingthedayafterkiteboarding!
6. Ifyou'reindoubt,alwaysaskafitnessprofessional.YoucanusetheforumonKBXorbringthisguidetoyourfitnesspro.
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3.TheKBXtrainingprogramsAllprogramsaredesignedtomakeyouabetterkiteboarderandlowerriskofinjurythroughcorestrength,
rawpower,coordination,balance,stabilityandagility.
3.0.1.FindtheRightProgramforYou
YoucanchoseoneoftheprogramsI'vemadefor
you,or
you
can
make
one
on
your
own
by
using
the
exercises,I'veputunderthevideosectiononKBX.
Theeasiestthingtodoisusingmyprograms.But
I'vebeencontactedbyalotusers,whosays,that
theirgymwasmissingsomeequipmentandthey
couldn'tdoalltheexercises.Ifyouexperiencethesameproblem,youcanswitchsomeoftheexercises
withthosefromthevideosectionortheotherprogramsthatworkwithsimilarmusclegroups.
Youcan
create
your
own
personal
program
from
the
exercises
in
the
video
section
on
www.KiteboardingExercises.com.Youshouldchoose610(dependingonyourcurrentconditionand
exercisechoicewithtoughexercises6canbeenoughevenforatrainedathlete)exercisesthatfitsyour
goalandyourridingstyle.Ex.ifyouwanttogetfasterrotationstomakethatdoublesbendorjustmake
yoursbendsmorestylish,chooseanexercisefrom"RotationalForceExercise"liketheRollAround.Ifyou
wantgreaterpop,chooseanexercisefrom"Powerinpop,cutbacks,VMG"category.
3.0.2.HowtoExecutethePrograms
Apretty
basic
way
to
execute
the
programs
would
be
to
do
34sets
of
612
repetitions
of
each
exercise.
Buttherearealotofotherwaystodoitaswell.
3.0.3.Howtodovariations
Circuittraining take2exercisesanddoeachexercisesfor2030secondswiththesametimeforrestinbetween(checkoutthecrossfitprogramforanexample).Thenjustshiftforthandback34
times.Thisisgreatforbuildingupmusclepowerandcardioatthesametime.Thisisprobablymost
likethephysiologyofkiteboardingcomaparedmoretraditionalstrengthtraining.
Dofewerrepsforbuildingupgreatpower.Do56setsandjust56repsineachexercise.Takea2minutebreakinbetweensets.
Forendurancedo1520repsineachexerciseanddo34setsofeach.Takea3045secondsbreakinbetweensets.
Youcanalsodovariationsbothonsets,reps,breaks,andexercises.It'simportanttodovariationstokeep
makingyourbodystrongerandbetter.Ifpossibledosmallvariationseachtimeoreachweekformaximum
progression.Neverdothesameexercisesformorethan23monthsatatime.
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3.1.BasicKiteboardingTrainingProgramThisprogramisdesignedtostrengthenthecoreandmakeyoustrongerandmoreathletic,sothatyoucan
performbetteronthewater.Itsagreatworkoutprogramforcourseracing,beginnersandspeedracing.
Basicallykiteboardersthatdontneedexplosivemovementstopulloftricks.Watchtheexercisesinour
videosectiononwww.KiteboardingExercises.com.
Doa10minwarmupbeforeyoubegin.
Exercise Illustration Data Description
LeanBack
CablePistol
Squat
3setsof1015
repetitionson
eachleg
Grabthecablehandlelikeabar.Lean
backononelegandstretchtheother.
Keepallyourweightonyourheel.Now
goasfardownasyoucanandcomeback
upbypushingthroughyourheels.Keepa
straightbackallthewaythrough.Youcan
alsouse
akettle
bell
like
the
picture
shows.
StandingRow,
Sideways
3setsof1015
repetitionson
eachside
Standwithastraightbacksidewaysto
thecable.Bendyourkneesasif,youre
onakiteboard.Pullthehandletoyour
torsoandtrytopresstheshoulderblades
together.
CableChest
Press
3setsof1015
repetitions
Standwithinasplitpositionwithyour
legsandkeepyourbackstraight.Bend
overandpressthecablesinfrontofyou
andcross
your
arms
WalkingHip
Raises
3setsof1020
repetitions
Lieonyoubackwithyourkneesbend.
Raiseyourhips(tightenyourglute)and
keepsthisposition.Nowwalkasfaras
youcanandcomeback.Thatsonerep.
Plank3setsof3060
seconds
Themostimportantthinginthisexercise
istotightenyourgluteandyourabs.
SidePlank
3setsof3060
secondson
eachside
Keepyourhipsupandkeepastraight
back.Yourlegsshouldbestraightaswell.
Ifyouhaveproblemswiththisexercise,
try tobendtheleg
Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.
Forvariationorprogressionyoucouldaddrollout,onearmchestpressandWoodchop.
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3.2.HometrainingProgram
Thistrainingprogramisforthosekiteboarders,whodoesntlikegoingtothegymandwantstodoitat
homeinstead.Withsomesmallequipmentandcreativityyoucandoseriousandgreattrainingsessionsat
home.
Exercise Illustration Data Description
Speedskating
Jumps
4setsuntil
exhaustion
Thisisallaboutbalanceandpower.Jump
asfarasyoucanfromonelegtoanother
whileyouthroughtheweightinthesame
direction.Jumpwithyourkiteboard.
3Dboxjump4setsuntil
exhaustion
Jumpasexplosivelyasyoucanontothe
box/bench/object.Startwithyoursideto
theboxandtwist90degreesintheairto
facethe
box.
Focus
on
jumping
though
yourheels.
Renegade
Rows
4setsuntil
exhaustion
Makesureyoudontrotate.Justtighten
yourwholebody.Forvariationyoucan
dositupsinbetween.Pullarmupand
thenstretchouttotheside.
StepOver
PushUp
4setsuntil
exhaustion
Insteadofamedicineballyoucanusea
kitebagorsomethinginthatsize.Do
pushupasexplosivelyasyoucan.Its
goodtogetsomeairtime.
Woodchop4setsuntil
exhaustion
Tightenyourcore.Holdyourkiteboardor
somethingheavierinfrontofyou,and
swingitfromyourkneesupoveryour
headontheotherside.Keepyourback
straightallthroughtheexercise.
RollOut
(walkout)
4setsuntil
exhaustion
Sitonyourkneesandkeepyourhip
totallystraight.Reallytightenyourabs
andyourglutetoavoidbackpain.Ifyou
dontarolleroraskateboard,thenjust
walkwithyourhandsasfaraspossible.
RollAround4sets
until
exhaustion
Straightenyourentirebodyandholdthe
discin
front
of
you.
Roll
around
as
fast
as
youcan.Justoneortwotimesandthen
rolltotheotherside.Initiatebylooking
overyourshoulder.
Standing
RussianTwist
4setsuntil
exhaustion
Holdyourkiteboardoutinfrontofyou.
Twistasfastasyoucanwithoutusingfull
ROMofyourspine.Keeplookingforward.
Checkoutdetailedinformationonhowtodotheexercisesonwww.KiteboardingExercises.com
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3.3.FreerideKiteboardingTrainingProgramThisisamoreadvancedtrainingprogramthatwillmakeyoujumphigherandrotatefaster.Itsalso
designedtostrengthenthecoreandmakeyoustrongerandmoreathletic,sothatyoucanperformbetter
onthewater.Itsagreatworkoutprogramhookedinwave,freestyleorfreerideriding.
Exercise Illustration Data Description
LengthBox
Jumps
5setsof4
repetitions
Makesureyoulandandjumpwithyour
entirefoot.Jumponto12boxsandafter
landingfromthelastbox,jumpasfaras
youcan.
Walking
Lungeswith
Twist
3setsof810
repsoneach
leg
Keepyourweightonyourheelsatall
times.Twisttothesameside,asyour
front
leg
and
hold
the
weight
with
your
armsstretched.
Standing
SidewaysRow
3setsof810
repsoneach
side
Standwithastraightbacksidewaysto
thecable.Bendyourkneesasif,youre
onakiteboard.Pullthehandletoyour
torsoandtrytopresstheshoulderblades
together.
CableChest
Press
3setsof810
reps
Standwithinasplitpositionwithyour
legsandkeepyourbackstraight.Bend
overandpressthecablesinfrontofyou
andcross
your
arms
Woodchop3setsof810
reps
Standsidewaystothecableandputyour
backhandontop.Keepyourback
straightandtightenyourcore.
Forkitesurfingitsbesttopulldownto
yourhipwithexplosivemovements
Hyper
ExtensionOne
ArmBackFly
3setsof1015
reps
Dothisexerciseslowlyandstraighten
yourarmonthewayup.Lookafteryour
arm,asyoucomeup.Whenyourbodyis
extended,tightenyourglutesasmuchas
you
can.
Hanging
Reverse
Crunch
3setsof810
reps
Hangwithyourarmsandyourhipbend
90degrees.Nowjustpullyourknees
towardsyourshoulder.
Youcanalsodothisexercisewithtwists
forvariations.
Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.
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3.4.UnhookedKiteboardingTrainingProgramThisisamoreadvancedtrainingprogramfornewschoolkiteboarders.Itwillmakeyoujumphigher,rotate
fasterandmakeyouhandlemorepowerinpasses.Itsalsodesignedtostrengthenthecoreandmakeyou
strongerandmoreathletic,sothatyoucanperformbetteronthewateringeneral.Itsagreatworkout
programunhookedwave,freestyleorfreerideriding.
Exercise Illustration Data Description
Speedskating
Jumps
3setsof810
reps
Thisisallaboutbalanceandpower.Jump
asfarasyoucanfromonelegtoanother
whileyouthroughtheweightinthesame
direction.Usetheweighttojump.
KettleBell
Swings
3setsasmany
asyoucan
ThroughtheKBbetweenyourlegs,and
shootitupagain,byextendingyouhipin
apowerfulmove.Dontuseyour
shoulders
Renegade
Rows
3setsof810
reps
Makesureyoudontrotate.Justtighten
yourwholebody.Forvariationyoucan
dositupsinbetween.
OneArm
ChestPresson
Ball
3setsof810
reps
Makesureyoukeepyourhipupand
dontrotate.Useyourentirebodyto
withstandtherotation.
HalfPass3setsasmany
asyoucan
Getyourhipsalltheuptoyourhands.
Dontstraightenyourarmsalltheway.
Thiswillmakeittoohard.Samethingon
thewater.Justbendyourarmsalittlebit.
RollOut3setsasmany
asyoucan
Sitonyourkneesandkeepyourhip
totallystraight.Reallytightenyourabs
andyourglutetoavoidbackpain.Do roll
outwith,2dumbbells,abar,arolleretc.
RollAround
3
sets
of
10
reps,fast
Straightenyourentirebodyandholdthe
discinfrontofyou.Rollaroundasfastas
youcan.
Just
one
or
two
times
and
then
rolltotheotherside.Initiatebylooking
overyourshoulder.
CablePass3setsasmany
asyoucan
Passthebar,justbeforeitfeels
weightless.Thisisallaboutpowerand
timing.Justlikeapassonthewater.
Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.
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3.5.ProKiteboardingTrainingProgramThisistheultimateadvancedtrainingprogramforprokiteboardersorhardcorefreestylers,wakestylers
andstraplessunhookedwaveriders.Everyexerciseismeanttogiveyoupower,coordinationandstabilityin
everyaspect
of
Kiteboarding.
Pop,
rotations,
landings
handle
passes.
You
will
become
the
most
fit
kiteboarderonthewater.Becautioned,thisfitnessprogramincludessomeofthemostextremeexercises.
Exercise Illustration Data Description
KettleBell
Swing
3setsasmany
asyoucan.
ThroughtheKBbetweenyourlegs,and
shootitupagain,byextendingyouhipin
apowerfulmove.Dontuseyour
shoulders
JumpsSquat
withMedicine
BallSideSlam3sets
of
610
Jumpashighasyoucan(setoffwithyour
heel)andslamtheballaspowerfulasyou
canonthewaydown.Slamtoearlyandlooseyourbalance
OneArm
ChestPresson
SwizzBall
3setsof810
reps
Makesureyoukeepyourhipupand
dontrotate.Useyourentirebodyto
withstandtherotation.
HalfPass3setsof610
reps
Getyourhipsalltheuptoyourhands.
Dontstraightenyourarmsalltheway.
Thiswillmakeittoohard.Samethingon
thewater.Justbendyourarmsalittlebit.
FloorWiper
PullOver
3setsof610
reps
Startoffbylyingonthefloorwiththebar
inyourhandsandarmsstraight.Liftyour
legs1inch.Fromheregetyourfeetto
meettheendofthebar.Raiseyourhip
offthefloor
Rollout3setsasmany
asyoucan
Sitonyourkneesandkeepyourhip
totallystraight.Reallytightenyourabs
andyourglutetoavoidbackpain.Do roll
outwith,2dumbbells,abar,arolleretc.
RollAround3setsof10
reps,fast
Straightenyour
entire
body
and
hold
the
discinfrontofyou.Rollaroundasfastas
youcan.Justoneortwotimesandthen
rolltotheotherside.Initiatebylooking
overyourshoulder.
CablePass3setsasmany
asyoucan
Passthebar,justbeforeitfeels
weightless.Thisisallaboutpowerand
timing.Justlikeapassonthewater.
Beaware
that
the
illustration
shows
the
basic
exercise.
The
description
will
tell
you
how
akiteboarder
should
do
it.
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3.6.WaveRidingKiteboardingTrainingProgramThisisamoreadvancedtrainingprogramforwaveriders.Thiswillmakeyoudothosecleanvertical
cutbackswithfullpower.Poweristhekey.Explosiveforceinallexerciseswillstrengthenyourcoreand
optimizeyourmusclechainsandnervoussystemforthosepowerfulcutbacks.
Exercise Illustration Data Description
Walking
Lungeswith
Twist
3setsof810
repsoneach
leg
Keepyourweightonyourheelsatall
times.Twisttothesameside,asyour
frontlegandholdtheweightwithyour
armsstretched.
KettleBell
Swing
3setsasmany
asyoucanfull
power.
ThroughtheKBbetweenyourlegs,and
shootitupagain,byextendingyouhipin
apowerfulmove.Dontuseyour
shoulders
Standing
SidewaysRow
3setsof810
repsoneach
side
Standwith
astraight
back
sideways
to
thecable.Bendyourkneesasif,youre
onakiteboard.Pullthehandletoyour
torsoandtrytopresstheshoulderblades
together.
OneArm
ChestPresson
SwizzBall
3setsof810
reps
Makesureyoukeepyourhipupand
dontrotate.Useyourentirebodyto
withstandtherotation.
StepOver
PushUp
3setsof810
reps
Use
a
medicine
ball
to
focus
more
on
a
stableshoulder.Useasmallbenchfor
power,andpushfullpower meaning;
getairtimewhenusingabench.Also
givesfocusoncutbackpower
Woodchop3setsof810
reps
Standsidewaystothecableandputyour
backhandontop.Keepyourback
straightandtightenyourcore.
Forkitesurfingitsbesttopulldownto
yourhipwithexplosivemovements
Hanging
ReverseTwist3
sets
as
many
asyoucanfull
power
Hang
with
arms
bend
at
90
degrees
and
thenthroughyourlegsaspowerfulas
youcanfromsidetoside.
Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.
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3.7.KiteboardingCrossfitTrainingProgramThisprogramisa(hard)core,fullbodycrossfitprogramthathasaminimumofequipmentrequirements.
Thismeansthatyoucandothisathomewithalittlecreativityandbuildyourownhardcoregymforafew
bucks.Ithasagreatdealofcardioaswellasexplosivekiteboardingmovements.
2optionsofexecution:20secon10secbreakx4ofeachexercisecircuit,orjustfollowthedata.
Theinsane
hardcore
version
is
doing
20
30sec
on
10sec
break
x4of
each
circuit.
PersonalTrainer:LarsJrgensen(aka.Larse)
Exercise Illustration Data Description
Speedskating
Jumps
4setsof
812reps
Thisisallaboutbalanceandpower.Jump
asfarasyoucanfromonelegtoanother
whileyouthroughtheweightinthesame
direction.Usetheweighttojump.
LegCurlswith
swizzball
4setsof
610reps
Keepyourbackandyourhipsstraightand
bendonly
your
knees,
so
that
you
pull
the
ballupunderneathyou.Doitslowly.If
youcandomorethan10reps,doiton
oneleginstead.
RingRollUp4setsof
610reps
Keeptheringclosetoyourbody,when
pullingyourselfupwithallthepoweryou
canmobilizeinanexplosivemove.Keep
itclose,whenyoustartpushingalso.
KettleBell
Swing
4setsasmany
asyoucanwith
heavyload
ThroughtheKBbetweenyourlegs,and
shootitupagain,byextendingyouhipin
apowerfulmove.Dontuseyour
shoulders.(You
can
use
adumbbell)
OneArm
ChestPresson
SwizzBall
4setsof
610reps
Makesureyoukeepyourhipupand
dontrotate.Useyourentirebodyto
withstandtherotation.Youcandothis
onabench,ifyoucantgetaball.
Gymball
reverse
crunch
4setsof
610reps
Placeyoushoulderbladesontheballand
thenjustpullyourkneestoyourelbows.
Formoreresistancejustplacetheball
furthertowardsyourneck.Lockyourhip!
Compass
Lunges
4setsof810
repsoneach
leg
Keepyourweightonyourheelsatall
times.Thendoalungeforward(N),
45degrees(NEandNV)and90degrees
(EV).Youcanalsoaddsouth,backwards.
FloorWiper
PullOver
4setsof
610reps
Startoffbylyingonthefloorwiththebar
inyourhandsandarmsstraight.Liftyour
legs1inch.Fromheregetyourfeetto
meettheendofthebar.Raiseyourhip
offthefloor
Checkout
detailed
information
on
how
to
do
the
exercises
on
KBX.
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3.8.KiteboardingExercises.comWorkoutScheduleWiththisscheduleyoucangetabetteroverviewofyourtrainingandyourprogression.Writeeverything
downfromyourworkouts.Weightinexercises,reps,setsanddates.Thisistheonlyway,youcanfollow
yourprogressionandtakeactionsifyouhitaplateau. Writedownnameandsettingoftheexerciseinthe
firstfieldandwritedowndates,sets,reps,weightintheWorkoutfield.
Exercise settings Workout Workout Workout Workout Workout Workout Workout
Findmoreexercisesatwww.KiteboardingExercises.comPower2Progress
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4.KiteboardingStretchingProgramThisisastretchingprogramspecificallyforkiteboardersthatwillloweryourriskofinjuryanditwillmake
yourmoreflexiblefordoinggrabsandotherstuff.Withotherwords;itwillmakeyourmovesmorestylish!
Exercise Illustration Description
HipFlexor
stretchwith
twist
Byaddingthetwistoveryourfrontleg,you
alsoincludeIlio,whichisoftenconsideredas
onemuscle.Iliopsoas.Anotherkeyelementin
thisexerciseistotipyourpelvicforwardlike
thephotobelow.
Hamstrings
Stretch
Rememberto
bend
your
front
leg
alittle
bit.
Thiswillkeepyoufromstretchingyourcalfs
(Gastrocnemius)andconcentratethestretch
onyourhamstrings.Itsalsoimportantto
remembertoarchyourbackbylookingup
andshootingoutyourchest
CalfStretch
Pushyourheeldowntomaximizethestretch.
Themoreyoubendyourknees,themoreyou
willconcentratethestretchonSoleus(the
deepestcalfmuscle)andthemoreyou
straightenyourleg,themoreitwillhit
Gastrocnemius
Adductor
Stretch
Keepyourfeetatshoulderwidthormore.Get
allthewaydownanduseyourarmstopush
outagainstyourthighs.
GluteStretch
Itsveryimportanttoarchyourback
(straightenit)togetagoodstretchinthisone.
Itsalsoveryimportanttopulltheknee
againstyou
and
twist
as
far
as
you
can
as
you
lookoveryourshoulder
Posterior
Shoulder
Stretch
Startbykeepingyourshouldersdownand
elbowsinthecenterofyourbody.Think
aboutsqueezingyourelbowsandhands
togetherequally.Ifyoucantfeelit,you
shouldpulltheshoulderbackwardswithout
raisingyourshoulders.
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External
Rotator
Muscles
Gentlyplacehandbehindback.Keeping
shoulderinlinewithyourbodygentlybring
elbowforward.Donotletyourshoulder
comeforwardwithyourelbow.Foralittle
addedstretchyoucangentlypullyourelbow
forward.
Internal
Rotator
Muscles
Keepyourelbowin.Gentlypushyourhand
forwardwhilekeepingyourshoulderand
elbowinplace.
Anterior
Shoulder
Stretch
Bendyourarmsalittlebittoavoidstretching
yourbiceps.Keepthehandaboveshoulder
level.
ChestStretch
Remembertoopenupyourchestandtryto
pushyourshouldersback.
NeckStretchRemembertopullyourchintowardsyour
chest.
NeckStretch
Sideways
Remembertopullyourchintowardsyour
chest.
Findmoreexercisesatwww.KiteboardingExercises.comPower2Progress
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4.1.StretchingTechniques
Whenyouredoingstretches,itsveryimportantthatyoupaynoticetothedetails.Otherwiseyouwont
getthefullbenefit.Sohereisacoupleofpointers:
4.1.1.Hipflexor(IlioPsoas)
Thisisabasichipflexorstretchwithatwist.Anormalhipflexor
stretchisonlystretchinghalfpsoasmuscle,butthatsonlyhalfof
whatyoureallywanttostretch.Byaddingthetwistoveryourfront
leg,youalsoincludethewholeIliopsoas,whichisoftenconsidered
asonemuscle.Anotherkeyelementinthisexerciseistotipyour
lowerpelvic(PubicSymphysis)forwardlikethephotobelow.
Peoplevery
often
dont
do
this
and
wont
get
anything
out
of
the
stretch.
4.1.2.GluteStretch(Gluteus)
Itsveryimportanttoarchyourback(straightenit)toget
agoodstretchinthisone.Lookatthepicturebelow.Its
alsoveryimportanttopullthekneeagainstyouandtwist
asfarasyoucanasyoulookoveryourshoulder.
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4.1.3.Neckstretches
Oneveryimportantthing(thatnoonedoes!!),whenstretchingyour
neck,istomakeadoublechinbypullinginyourchintowardsyour
chest.Thiswillstretchthedeepermusclesinyourneck(theonesthat
giveyouaheadache).Stretchingtheneckisprobablymorefor
beginners,becausetheycangettensionintheneckbylookingatthe
kiteall
the
time,
when
trying
to
get
out
of
the
water.
But
many
people
sufferfromheadachescausedbynecktension,whichthesestretches
willhandleaswell.
Remembertopullyourchintowardsyourchestlikethis:
Andifyoucandoitlikethis,whenyou're90yearsold,you'vebeendoingitright;o)
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5.NutritionGuideKiteboardingisademandingsportandwhatyoueatwilldetermenthowyou
performasakiteboarder.Nutritionisthefuelthatkeepstheengineburning,
andif
you
don't
eat
right,
your
performance
will
be
weaker.
Thisisnotanarticleabouthealthyfood.Ifyou'relookingtoloosesomeweight,youshouldseekhelpbya
fitnessprofessional.He'lltellyoutoeatmorevegetablesandstopeatingjunkfoodandhopefullyhow.This
articleisaboutfastrecoveryafterasessionandhowtogettheenergyforthenextsession.Andactually
alsoalittlebitaboutpreventinginjuryanddiseases,butfocusisongettingyoutoperform.
5.1.Energyforthenextsessionorduringasession
Carbohydratesis
fuel
for
the
muscles,
and
ifyou're
on
the
water
for
more
than
2
hours,you'llneedtofueluptobeabletokeepperformingyourbest.Asimple
sandwichisverygood.Itwillgiveyouthecarbsyouneedtofuelyourmuscles.Andif
itcontainsmeat,youalsohavesomeproteinforthemusclestostartrecovering.Ifyou
don'thavetimetoeatduringyoursession,orifyougetstomachachesbyeatingand
doingphysicalactivitiesatthesametime,youcanalsodrinksomethingthatcontains
carbsandprotein.Yogurtdrinks,chocolatemilkorproteinshakes.Theseallcontainscarbsandprotein.
Juiceandsodascontainonlycarbs,butthat'salsobetterthannothing.Yourmuscleshasanaturalamount
ofcarbohydratesstored(glycogen),butnotenoughtokitesurfformorethan23hours.Soafter23hours
(moreorlessdependingonyourintensity)youneedtorefuelbyeatingordrinkingsomekindofcarbs.
Remember,ithastobeeasytodigesttoavoidastomachache.
Youshouldtakein1,01,2gramscarbohydratesperkilogrambodyweightinsmalldoseswithinthefirst4
hoursafteryoursession.Ingeneralyoushouldconsume712gramsofcarbsperkilogrambodyweightper
day.Expect
about
24
48
hours
for
atotal
re
fuel.
After
exhaustion
from
extreme
sessions
or
workouts
(morethan46hours)itcantakemorethan48hourstofillupyourglycogenstorage.Ifyoueatlike
describesabove,youcanrefuelin24hours.
It'sagoodideatoconsumeproteinaswell,becauseyouneedthemtorecoverafteryoursessionoryour
workout.Butforrefuelingcarbsaretheimportantnutrient.
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5.2.Recoveryfromasession(oraworkout)
Togetthefastestrecoveryafterasession,you'llneedtoeattherightnutrients
attherighttime.Proteinwillhelpyourmusclestorecoveryandcarbohydrates
willhelpyourfueldeposittogetloadedagain.Bothproteinandcarbsare
reallyimportantforaquickrecovery.
Youcanactuallyincreaseyourrecoveryby12%,ifyouconsumeproteinandcarbswithinthefirst3060
minutesafterasession(workout).Thefasteryoudoit,thebetterresultsyou'llget.
5.3.Energyintakeingeneral
Thisisthehardpartofworkingwithnutrition.It'simportantforakitboardertobelight.Soyourenergy
intakeshouldnotexceedyourdailyenergyuse.Butifyoudonoteatenough,youwontrecoveryasfastas
possibleandthatwouldholdbackyourperformanceintheend.Ifyoueattomuch,you'llgainweight.So
foreatinga100%right,youneedaverydetaileddietplan,whichisveryhardtofollowandtakesquita
longtimetomake.Butmostridersuseabout300800kcalpr.houronthewater.Thisdependsonthe
intensityofyourriding,yourstyleofriding(wavesandunhookedusemoreenergy),andofcourseof
genderandsize.
Sothisisyougoldenrule;eatasmuchasyoucan,withoutgainingtoomuchweight.Ifyouarekitesurfingalot,youshouldbebuildingupsomemuscles,sodon'tgetscaredifyouputonalittleweight.Butyoushouldn'tgainbodyfat!Andyoushouldn'tgainmorethanmaybe0,100,25kgor0,51,0poundpermonth.
Thesenumbersaforamalewithabodyweightof75kgor160pounds.Ifyouhaveanyquestionsfeelfree
towriteme.Lookundercontactinthemenu,ifyouwanttoaskmeaboutthis.
5.4.Wellbalanceddietforkiteboarders
Ifyou'rekiteboardingacoupleoftimesperweek,youcanbenefitfromagoodand
balanceddiet.Makesureyouprioritizegoodcarbsandprotein.Eatalotofpasta,rice
andbred,
together
with
low
fat
meat
(chicken
etc),
fruit
and
vegetables
and
use
olive
oil
orotherkindofvegetableoilsasasourceoffat.
Hereisanexampleofadiet:
Breakfast:Yogurt,bread(withham)andabanana
Lunch:Sandwichwithchickenandsaladandoliveoildressing
Dinner:Pastawithsalad,meatandoliveoil
Inbetweenmeals*:Fruit,juice,chocolatemilk,yogurtdrinks,proteinshake,energydrinks.
*justone
of
things
in
between
breakfast
and
lunch
and
2things
in
between
lunch
and
dinner.
Only
one
of
thethingsafterdinner
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