Daily Routines
So, this is an example of the daily routines for a pro kiteboarder. I helped John Perry, international team rider for Airush, to organize his fitness training along with his kiting and implemented some crucial nutrition guide lines for kiteboarders in here too. All in all he gets 6 important meals, all with carbs and proteins for maximizing restitution and progression.
Remember, John is a trained athlete, so it's not anybody who can do this routine. You really have to be in great shape to pull this off.
His day starts at 7am and ends at 22pm. That gives him 9 hours of important sleep. Monday, Wednesday and Friday includes a good kiteboard specific workout and 4 hours of kiting. He is also running and stretching. Tuesday and Thursday is same, but without the workout routines. Saturday is a fun day with only a short run, stretching and fun kiting meaning strapless, skimboard, kiteskate etc. Sunday is total rest day.
And very important; after doing these routines for about 4-5 weeks, John will take three days of total rest. Doing nothing other than stretching in the morning and evening. That means doing the same routine as below, but just skip Friday and Saturday, so they become just like Sundays. So in that week he will have 2 days with his functional kiteboard exercises and four days of kiting in total. These resting days are very very important for preventing injuries and get the full benefit of his training. After the three resting days he'll probably be stronger than ever.
All in all this is a very detailed plan, but we can't control the wind. So it can be hard to follow this 100%, but if the wind doesn't show it is still important not to forget the resting days. Resting is half the training! They can be switched around a bit, but do never forget them. If the wind doesn't show, then you should do some other activities instead and still try to follow the workout routines.
Check out John's workout routine here, click
Read more about nutrition here, click
Monday-Wednesday-Friday:
7am: Get up, eat breakfast and go for a short run 1 mile. Do some stretching.
8.00-8.15am: Drink some proteins (chocolate milk or something like that)
8.30am: Warm up by doing dynamic mobility exercises (I'll make a program for you, John) and then do your workout (See John's workout here). You can do some stretches at the end if you feel like it. Shouldn't be necessary though.
10.00am: Go kiting for two hours.
12.00pm: Eat breakfast with carbs and proteins. Sandwich with a lot of meat etc.
1.30-2.00pm: Go kite for another two hours. Drink chocolate milk afterwards or eat a pasta salat. You need carbs and proteins.
5.00pm: Go for a 2-3 mile run. And stretching
6.00-6.30pm: Eat a good meal
8.00pm: Eat a small meal with carbs and protein
10.00pm: Go to bed
Tuesday-Thursday
7am: Get up, eat breakfast and go for a short run 1 mile. Do some stretching.8.15pm:
8.00-8.15am: Drink some proteins (chocolate milk or something like that)
10.00am: Go kiting for two hours.
12.00pm: Eat breakfast with carbs and proteins. Sandwich with a lot of meat etc.
1.30-2.00pm: Go kite for another two hours. Drink chocolate milk afterwards or eat a pasta salat. You need carbs and proteins.
5.00pm: Go for a 2-3 mile run. And stretching
6.00-6.30pm: Eat a good meal
8.00pm: Eat a small meal with carbs and protein
10.00pm: Go to bed
It will be up later this month or begging of next.
Saturday: (Half relaxing day)
-Get up, eat and go for a 1 mile run in the morning, stretch.
-Get some proteins
-Relaxed surfing. Strapless or something other fun. No freestyle/wakestyle.
-Eat lunch
-Go for more fun kiting, stretch. Get some proteins and some carbs right after.
-Eat a good meal
-Party or have a good time with friends.
Sunday:
Complete rest! Sleep in, no running, no kiting, no jerking off, no nothing. Only healthy eating, relaxing and enjoying a day at beach or something... :o)
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? Pop higher? Pass faster? Go to the gym..
www.KiteboardingExercises.com - Power 2 Progress
On this site you'll find:
- Instructional videos with exercises especially for kiteboarding
- Forum where you can ask about training, talk to other kiteboarders etc.
- Community where you can hook up, follow, talk directly to other users
- Create your own fitness program for kitesurfing
- Technique section for exercises and basic info for preventing injuries
- Learn about injuries
- Your own workout/kite session blog to help you progress in your training
- Nutrition and kiteboarding
- And of course our monthly newsletter
...and a lot more!
www.KiteboardingExercises.com - Power 2 Progress
