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Find your Kitesurfing Fitness Program

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Kiteboarding is a very demanding sport, which requires great core strength and coordination. All training programs on KBX contains (hard)core training combined with specific kiteboard functional training, which gives great results for all kiteboarders on all levels in matters of performing and preventing injuries.

Right here you can find the training program that suits your riding level and style.

Here is how you can create your own personal strength training program for kitesurfing that fits your level of riding and your style. And of course where you want to go next. Find out which exercises that gives you better pop, more power or just makes that back pain go away.


Plan you training right

I've listed the most important things, you should think of, when planning your training along your kiteboarding sessions.

  1. You should at least have 1 day of rest in between workouts and sessions. Sometimes you even need 2-3 days after a really hard workout. Ex; you work out Monday and rest Tuesday. Wednesday you might be ready for working out again or go kiteboarding. Maybe you're not ready until Thursday because of DOMS (soreness). If you do plyometric training, you should rest for 2 days.
  2. Follow the "data" on the downloaded exercise program. Most exercises is 3 sets with about 10 repetition max (RM). Meaning you should use a weight that only allows you to do the exercises 10 times before exhaustion.
  3. Once ever 4-6 weeks you should have 5-7 days of total rest. This way you'll let your body recover 100%. Often you'll notice that these resting days will make you quite a lot stronger in some exercises.And you'll minimize the risk of tendonitis in your quads, elbow and shoulder (and other shoulder injuries). This is also important if you are kitesurfing several times a week and don't do any training other than that.
  4. Listen to your body. Soreness (DOMS) or direct pain means rest. If the pain doesn't go away, you should seek professional help. You can read about different injuries here on the site, click here.
  5. If you break the "rules" and go kiting 3-4 days in a row, you should also rest for 2-3 days afterwards. Often this will happen naturally, when the wind comes and goes. But otherwise you'll risk getting injured.
  6. If you're in doubt, always ask a fitness professional. You can use the forum here, to get answers on your training.


Workout Schedule for KiteboardingGet started with you fitness program for kitesurfing

Where do you want to go? What do you need? Why do you need it?

Kiteboarding Exercises

There are several levels of riding style and a special category called "Basic prehab". This is for riders with special needs due to weak angles, knees, lower back, etc. Rehab should always be done by consulting a fitness professional, physiotherapist or a doctor.


  1. Basic Kiteboarding Training(Course racing, newbies or mostly doing low powered trix like back rolls and transitions)
  2. Hooked in kiteboarding Training (Mostly hooked in riding, high powered)
  3. Unhooked kiteboarding Training(Mostly unhooked riding, high powered)
  4. Pro Kiteboarding Training (the meanest and toughest exercises)
  5. Wave Kiteboarding Training (power in cutbacks for waveriders)
  6. Basic Prehab (prehab of knees, shoulder, etc)
  7. Check out featured pro kiteboards training programs here, click


These categories needs different kind of training to progress in the right way. This meaning; progressing with lowest risk of injury and with maximum results according to the goal. When ever you're in doubt, you should ask a fitness professional. Wrong techniques can cause serious injuries. If you're not comfortable with the exercises, you can use the forum on KBX to ask questions.

  1. First place yourself in one of the above categories. If you find yourself somewhere in between, you should take some exercises from several categories. But be aware that everyone can go ahead with the basics, but the other categories is for kiteboarders that are in good shape.
  2. Click on your category and get started. Power 2 Progress!


Be cautioned; if you do some of these exercises wrong, you have a high risk of getting an injury. If you're not sure of your physical state or the techniques, you should consult a fitness professional, physiotherapist or a doctor.



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www.KiteboardingExercises.com - Power 2 Progress



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What Level?

What level are you riding?

Beginner - 20%
Intermediate - 20%
Advanced - 60%
Pro - 0%

Total votes: 5
The voting for this poll has ended on: November 30, -0001

What about you?

What style do you ride?

Wakestyle - 81.8%
Newschool - 9.1%
Oldschool - 9.1%
Freeride - 0%
Waveriding - 0%
Wakeskate - 0%
Race - 0%
Landboarding - 0%
Snowkiting - 0%
Don't care, I ride it all - 0%

Total votes: 11
The voting for this poll has ended on: November 30, -0001