Kiteboarding Exercises Complete Training Guide V2

7/30/2019 Kiteboarding Exercises Complete Training Guide V2

1/19

thecompleteKiteboardingTrainingGuide

fromKiteboardingExercises.comVersion2jan2013


2/19

2

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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3

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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4

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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5

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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6

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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7

3.2.HometrainingProgram

Thistrainingprogramisforthosekiteboarders,whodoesntlikegoingtothegymandwantstodoitat

homeinstead.Withsomesmallequipmentandcreativityyoucandoseriousandgreattrainingsessionsat

home.


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.


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




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.



9/19

9

3.4.UnhookedKiteboardingTrainingProgramThisisamoreadvancedtrainingprogramfornewschoolkiteboarders.Itwillmakeyoujumphigher,rotate

fasterandmakeyouhandlemorepowerinpasses.Itsalsodesignedtostrengthenthecoreandmakeyou

strongerandmoreathletic,sothatyoucanperformbetteronthewateringeneral.Itsagreatworkout

programunhookedwave,freestyleorfreerideriding.


Speedskating

Jumps

3setsof810

reps




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



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


overyourshoulder.

CablePass3setsasmany

asyoucan

Passthebar,justbeforeitfeels

weightless.Thisisallaboutpowerand

timing.Justlikeapassonthewater.



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10

3.5.ProKiteboardingTrainingProgramThisistheultimateadvancedtrainingprogramforprokiteboardersorhardcorefreestylers,wakestylers

andstraplessunhookedwaveriders.Everyexerciseismeanttogiveyoupower,coordinationandstabilityin

everyaspect

of

Kiteboarding.

Pop,

rotations,

landings

handle

passes.

You

will

become

the

most

fit

kiteboarderonthewater.Becautioned,thisfitnessprogramincludessomeofthemostextremeexercises.


KettleBell

Swing

3setsasmany

asyoucan.




shoulders

JumpsSquat

withMedicine

BallSideSlam3sets

of

610

Jumpashighasyoucan(setoffwithyour

heel)andslamtheballaspowerfulasyou

canonthewaydown.Slamtoearlyandlooseyourbalance

OneArm

ChestPresson

SwizzBall

3setsof810

reps




HalfPass3setsof610

reps

Getyourhipsalltheuptoyourhands.

Dontstraightenyourarmsalltheway.

Thiswillmakeittoohard.Samethingon

thewater.Justbendyourarmsalittlebit.

FloorWiper

PullOver

3setsof610

reps

Startoffbylyingonthefloorwiththebar

inyourhandsandarmsstraight.Liftyour

legs1inch.Fromheregetyourfeetto

meettheendofthebar.Raiseyourhip

offthefloor

Rollout3setsasmany

asyoucan



andyourglutetoavoidbackpain.Do roll

outwith,2dumbbells,abar,arolleretc.

RollAround3setsof10

reps,fast

Straightenyour

entire

body

and

hold

the

discinfrontofyou.Rollaroundasfastas

youcan.Justoneortwotimesandthen


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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11

3.6.WaveRidingKiteboardingTrainingProgramThisisamoreadvancedtrainingprogramforwaveriders.Thiswillmakeyoudothosecleanvertical

cutbackswithfullpower.Poweristhekey.Explosiveforceinallexerciseswillstrengthenyourcoreand

optimizeyourmusclechainsandnervoussystemforthosepowerfulcutbacks.


Walking

Lungeswith

Twist

3setsof810

repsoneach

leg


times.Twisttothesameside,asyour

frontlegandholdtheweightwithyour

armsstretched.

KettleBell

Swing

3setsasmany

asyoucanfull

power.




shoulders

Standing

SidewaysRow

3setsof810

repsoneach

side

Standwith

astraight

back

sideways

to




together.

OneArm

ChestPresson

SwizzBall

3setsof810

reps




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.



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12

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)


Speedskating

Jumps

4setsof

812reps




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




shoulders.(You

can

use

adumbbell)

OneArm

ChestPresson

SwizzBall

4setsof

610reps



withstandtherotation.Youcandothis

onabench,ifyoucantgetaball.

Gymball

reverse

crunch

4setsof

610reps

Placeyoushoulderbladesontheballand

thenjustpullyourkneestoyourelbows.

Formoreresistancejustplacetheball

furthertowardsyourneck.Lockyourhip!

Compass

Lunges

4setsof810

repsoneach

leg


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.


13/19

13

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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14

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.


15/19

15

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


16/19

16

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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17

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

Kiteboarding Exercises Complete Training Guide V2

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