This program is designed for pro racing kiteboarder for Gunnar Biniasch.

It will give you great core and back strength and also endurance to keep you as fit as possible for your racing. It’s a great workout program for course racing, but beginners and speed racers can also use this program. Basically kiteboarders that don’t need explosive movements to pull of tricks and those who want a really strong back and core

Course Racing training Program

Lean back pistol squat (see video) -  Grab the cable handle like a bar. Lean back on one leg and stretch the other. Keep all your weight on your heel. Now go halfway down and start doing small movements up and down until exhaustion.  Keep a straight back all the way through. You can also use a kettle bell like the picture shows. This will add more weight and strengthen the core more.

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

One Arm Chest Press,Back on Ball - Make sure you keep your hip up and don't rotate. Use your entire body to withstand the rotation. You can do this on a bench, if you can't get a ball. Watch video here.

Standing Sideways Row - Stand with straight back sideways to the cable. Bend your knees as if you're on a surfboard. Pull the handle to your torso and try to press your shoulder blades together at the same time. Watch video here.

Swiss Ball Leg Curl - Lie on you back with your heels on the ball. Raise your hip and keep your back straight. Now bend one leg as many times as you can. And then change legs. This can also be done with both legs at the same time. That’s easier.

Advanced Plank - The most important thing in this exercise is to tighten your glute and your abs. Lift one leg and the opposite arm for 10 seconds and then shift to the other sides..

Hyper Extension One Arm Back Fly - Do this exercise slowly and straighten your arm on the way up. Look after your arm, as you come up. When your body is extended, tighten your glutes as much as you can. Use small dumbbells to increase weight.. Watch video here.

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