Andy is traveling a lot. He takes training trips and of course he is in the pursuit of another world title in the PKRA and follows the tour around the world. He is a hardcore freestyler and this program will maximize his performance, and hopefully get him back in the top of the PKRA. When traveling Andy doesn’t have access to a gym, so this program is designed to be executed with the things, he has around him. It’s a tough training program and a great alternative to the gym.
This workout program is pretty tough and 1-2 minutes of resting in between sets is okay. Keep it closer to 1 minute, if you can.
Speed-skating Jumps - This is all about balance and power. Jump as far as you can from one leg to another while you through the weight in the same direction. Jump with your kiteboard or a stone, small sandbag. For Kristin it's very important that she starts of with smaller jumps. This will make her ankle more stable and make it strong enough to start doing some serious jumps for explosive cutbacks. Watch video here.
3D Box Jumps- Jump as explosively as you can on to the box/bench/object, big rock etc. Start with your side to the box and twist 90 degrees in the air to face the box. Focus on jumping though your heels. Instead of a box, you can use a bench, rock, couch or a chair. The video shows 3 box's, but you can also just do it with one, if you change sides halfway though the exercise. Watch video here.
Renegade Rows - Make sure you don’t rotate. Just tighten your whole body. For variation you can do sit ups in between. Pull arm up and then stretch out to the side. To make this exercise more challenging, even though you don't have any weights, use can use a big bottle of water, a small plastic bag with sand, a stone, wood, etc. Watch video here of a basic renegade row here.
Step Over Push Up - Instead of a medicine ball you can use a kite bag or something in that size. Do push up as explosively as you can. It’s good to get some airtime. Video is missing and will be here soon.
Woodchop with Board - Tighten your . Hold your kiteboard or something heavier in of you, and swing it from your knees up over your head on the other side. Keep your back straight all through the exercise. Watch video here of a basic kiteboarding woodchop here.
Roll Out (Walk Out) - Sit on your knees and keep your hip totally straight. Really tighten your abs and your glute to avoid back pain. Then just “walk” with your hands as far as possible and go back again. Watch video here of a basic roll out here.
Roll Around - Straighten your entire body and hold the disc in front of you. Roll around as fast as you can. Just one or two times and then roll to the other side. Initiate by looking over your shoulder. Watch video here of a basic roll out here.
Standing Russian Twist - Hold your kiteboard out in front of you. Twist as fast as you can without using full ROM (range of motion) of your spine. This means that you shouldn't twist as far as your spine allows you to. Explosively twist the other way just before reaching your full ROM. Keep looking forward. Video is missing and will be here soon.
Why is training important for kiteboarders?
Well, regardless if you do hooked or unhooked freestyle, it's all about rotations and powerful movements. On the water there are too many uncontrolled factors, that will make your "workout" for your muscles less effective, than in the gym. In the gym you can concentrate on a specific muscle chain or a specific movement. In the gym you make these more powerful, which will give you more power in your trix on the water. Do you want to rotate faster?higher? faster? Go to the gym..
www.KiteboardingExercises.com - Power 2 Progress