the

complete

Kiteboarding Training Guide

from KiteboardingExercises.com
Version 2 jan2013

1.Aboutwww.KiteboardingExercises.com(KBX) ..........................................................................3 2.KiteboardingTraining...............................................................................................................4

2.1.Planyourtraining...........................................................................................................................4

3.TheKBXtrainingprograms.......................................................................................................5
3.0.1.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.UnhookedKiteboardingTrainingProgram......................................................................................9 3.5.ProKiteboardingTrainingProgram...............................................................................................10 3.6.WaveRidingKiteboardingTrainingProgram.................................................................................11 3.7.KiteboardingCrossfitTrainingProgram .........................................................................................12 3.8.KiteboardingExercises.comWorkoutSchedule...........................................................................13

4.KiteboardingStretchingProgram...........................................................................................14
4.1.StretchingTechniques ...................................................................................................................16 4.1.1.Hipflexor(IlioPsoas).....................................................................................................................................16 4.1.2.GluteStretch(Gluteus)..................................................................................................................................16 4.1.3.Neckstretches ................................................................................................................................................17

5.NutritionGuide.......................................................................................................................18
5.1.Energyforthenextsessionorduringasession.............................................................................18 5.2.Recoveryfromasession(oraworkout)........................................................................................19 5.3.Energyintakeingeneral...............................................................................................................19 5.4.Wellbalanceddietforkiteboarders..............................................................................................19

Allrightsarereservedforwww.KiteboardingExercises.com Feelfreetosharethedownloadlinkwithyourfriends.Copyingthisisnotallowed!

1. About www.KiteboardingExercises.com (KBX)

KiteboardingExercises.comorjustKBXawebsitededicatedtomakeyouabetterkitesurfer.Andit'snot justforpros.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 Nutritionforkiteboarding Dailyroutinesandmetacyclesfortheperfecttrainingforproathletes andmuch,muchmore

FindKBXonFacebookwww.facebook.com/LarsKBX

OrfindKBXonYoutubewww.youtube.com/user/KiteboardingExercise

 2. Kiteboarding Training
Kiteboardingisaverydemandingsport,whichrequiresgreatcorestrength,balance,coordination,stability andpower.AlltrainingprogramsonKBXcontains(hard)coretrainingcombinedwithspecificfunctional kiteboardtraining,whichgivesgreatresultsforallkiteboardersonalllevelsinmattersofperformingand preventinginjuries. Hereishowyoucancreateyourownpersonalstrength trainingprogramforkitesurfingthatfitsyourlevelofridingand yourstyle.Andofcoursewhereyouwanttogonext.

2.1. Plan your training

I'velistedthemostimportantthings,youshouldthinkabout, whenplanningyourtrainingalongwithyourkiteboardsessions. 1. Youshouldatleasthave1dayofrestinbetweenworkoutsandsessions.Sometimesyouevenneed 23daysafterareallyhardworkout.Ex;youworkoutMondayandrestTuesday.Wednesdayyou mightbereadyforworkingoutagainorgokiteboarding.Maybeyou'renotreadyuntilThursday becauseofDOMS(soreness).Ifyoudoplyometrictraining,youshouldrestfor2days. 2. Followthe"data"onthedownloadedexerciseprogram.Mostexercisesis34setswithabout10 repetitionmax(RM).Meaningyoushoulduseaweightthatonlyallowsyoutodotheexercises10 timesbeforeexhaustionortechnicalfailure. 3. Onceevery46weeksyoushouldhave57daysoftotalrest!Thiswayyou'llletyourbodyrecover 100%.Oftenyou'llnoticethattheserestingdayswillmakeyouquitealotstrongerinsome exercises.Andyou'llminimizetheriskoftendonitisinyourquads,kneeinjuries,elbowand shoulderinjuries.Mostinjuries(especiallyforpros,Ithink)inkiteboardinghappensbecause kiteboardersdonttakethetimetolettheirbodyrecovercompletely. 4. Listentoyourbody.Soreness(DOMS)ordirectpainrequiresrest.Ifthepaindoesn'tgoaway,you shouldseekprofessionalhelp.YoucanreadaboutdifferentinjuriesontheKBXwebsite. 5. Ifyoubreakthe"rules"andgokiting34daysinarow,youshouldalsorest(alsofromtraining!)for atleast12daysafterwards.Oftenthiswillhappennaturally,whenthewindcomesandgoes.But otherwiseyou'llriskgettinginjured.Sonotrainingthedayafterkiteboarding! 6. Ifyou'reindoubt,alwaysaskafitnessprofessional.YoucanusetheforumonKBXorbringthis guidetoyourfitnesspro. 4

3. The KBX training programs

Allprogramsaredesignedtomakeyouabetterkiteboarderandlowerriskofinjurythroughcorestrength, rawpower,coordination,balance,stabilityandagility. 3.0.1. Find the Right Program for You YoucanchoseoneoftheprogramsI'vemadefor you,oryoucanmakeoneonyourownbyusingthe exercises,I'veputunderthevideosectiononKBX. Theeasiestthingtodoisusingmyprograms.But I'vebeencontactedbyalotusers,whosays,that theirgymwasmissingsomeequipmentandthey couldn'tdoalltheexercises.Ifyouexperiencethesameproblem,youcanswitchsomeoftheexercises withthosefromthevideosectionortheotherprogramsthatworkwithsimilarmusclegroups. Youcancreateyourownpersonalprogramfromtheexercisesinthevideosectionon www.KiteboardingExercises.com.Youshouldchoose610(dependingonyourcurrentconditionand exercisechoicewithtoughexercises6canbeenoughevenforatrainedathlete)exercisesthatfitsyour goalandyourridingstyle.Ex.ifyouwanttogetfasterrotationstomakethatdoublesbendorjustmake yoursbendsmorestylish,chooseanexercisefrom"RotationalForceExercise"liketheRollAround.Ifyou wantgreaterpop,chooseanexercisefrom"Powerinpop,cutbacks,VMG"category. 3.0.2. How to Execute the Programs Aprettybasicwaytoexecutetheprogramswouldbetodo34setsof612repetitionsofeachexercise. Buttherearealotofotherwaystodoitaswell. 3.0.3. How to do variations Circuittrainingtake2exercisesanddoeachexercisesfor2030secondswiththesametimefor restinbetween(checkoutthecrossfitprogramforanexample).Thenjustshiftforthandback34 times.Thisisgreatforbuildingupmusclepowerandcardioatthesametime.Thisisprobablymost likethephysiologyofkiteboardingcomaparedmoretraditionalstrengthtraining.

Dofewerrepsforbuildingupgreatpower.Do56setsandjust56repsineachexercise.Takea2 minutebreakinbetweensets. Forendurancedo1520repsineachexerciseanddo34setsofeach.Takea3045secondsbreak inbetweensets.

Youcanalsodovariationsbothonsets,reps,breaks,andexercises.It'simportanttodovariationstokeep makingyourbodystrongerandbetter.Ifpossibledosmallvariationseachtimeoreachweekformaximum progression.Neverdothesameexercisesformorethan23monthsatatime.

 3.1. Basic Kiteboarding Training Program

Thisprogramisdesignedtostrengthenthecoreandmakeyoustrongerandmoreathletic,sothatyoucan performbetteronthewater.Itsagreatworkoutprogramforcourseracing,beginnersandspeedracing. Basicallykiteboardersthatdontneedexplosivemovementstopulloftricks.Watchtheexercisesinour videosectiononwww.KiteboardingExercises.com.

Doa10minwarmupbeforeyoubegin.

Exercise
LeanBack CablePistol Squat

Illustration

Data
3setsof1015 repetitionson eachleg

Description
Grabthecablehandlelikeabar.Lean backononelegandstretchtheother. Keepallyourweightonyourheel.Now goasfardownasyoucanandcomeback upbypushingthroughyourheels.Keepa straightbackallthewaythrough.Youcan alsouseakettlebelllikethepicture shows. Standwithastraightbacksidewaysto thecable.Bendyourkneesasif,youre onakiteboard.Pullthehandletoyour torsoandtrytopresstheshoulderblades together.

3setsof1015 repetitionson eachside

StandingRow, Sideways

CableChest Press

3setsof1015 repetitions

Standwithinasplitpositionwithyour legsandkeepyourbackstraight.Bend overandpressthecablesinfrontofyou andcrossyourarms

WalkingHip Raises

3setsof1020 repetitions

Lieonyoubackwithyourkneesbend. Raiseyourhips(tightenyourglute)and keepsthisposition.Nowwalkasfaras youcanandcomeback.Thatsonerep.

Plank

3setsof3060 seconds

Themostimportantthinginthisexercise istotightenyourgluteandyourabs.

SidePlank

3setsof3060 secondson eachside

Keepyourhipsupandkeepastraight back.Yourlegsshouldbestraightaswell. Ifyouhaveproblemswiththisexercise, trytobendtheleg

Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.

Forvariationorprogressionyoucouldaddrollout,onearmchestpressandWoodchop.

 3.2. Home training Program

Thistrainingprogramisforthosekiteboarders,whodoesntlikegoingtothegymandwantstodoitat homeinstead.Withsomesmallequipmentandcreativityyoucandoseriousandgreattrainingsessionsat home.

Exercise
Speedskating Jumps

Illustration

Data
4setsuntil exhaustion

Description
Thisisallaboutbalanceandpower.Jump asfarasyoucanfromonelegtoanother whileyouthroughtheweightinthesame direction.Jumpwithyourkiteboard. Jumpasexplosivelyasyoucanontothe box/bench/object.Startwithyoursideto theboxandtwist90degreesintheairto facethebox.Focusonjumpingthough yourheels. Makesureyoudontrotate.Justtighten yourwholebody.Forvariationyoucan dositupsinbetween.Pullarmupand thenstretchouttotheside. Insteadofamedicineballyoucanusea kitebagorsomethinginthatsize.Do pushupasexplosivelyasyoucan.Its goodtogetsomeairtime. Tightenyourcore.Holdyourkiteboardor somethingheavierinfrontofyou,and swingitfromyourkneesupoveryour headontheotherside.Keepyourback straightallthroughtheexercise. Sitonyourkneesandkeepyourhip totallystraight.Reallytightenyourabs andyourglutetoavoidbackpain.Ifyou dontarolleroraskateboard,thenjust walkwithyourhandsasfaraspossible. Straightenyourentirebodyandholdthe discinfrontofyou.Rollaroundasfastas youcan.Justoneortwotimesandthen rolltotheotherside.Initiatebylooking overyourshoulder. Holdyourkiteboardoutinfrontofyou. Twistasfastasyoucanwithoutusingfull ROMofyourspine.Keeplookingforward.

4setsuntil exhaustion Renegade Rows StepOver PushUp 4setsuntil exhaustion 4setsuntil exhaustion

3Dboxjump

Woodchop

4setsuntil exhaustion

RollOut (walkout)

4setsuntil exhaustion

RollAround Standing RussianTwist

4setsuntil exhaustion

4setsuntil exhaustion

Checkoutdetailedinformationonhowtodotheexercisesonwww.KiteboardingExercises.com

 3.3. Freeride Kiteboarding Training Program

Thisisamoreadvancedtrainingprogramthatwillmakeyoujumphigherandrotatefaster.Itsalso designedtostrengthenthecoreandmakeyoustrongerandmoreathletic,sothatyoucanperformbetter onthewater.Itsagreatworkoutprogramhookedinwave,freestyleorfreerideriding.

Exercise
LengthBox Jumps

Illustration

Data
5setsof4 repetitions

Description
Makesureyoulandandjumpwithyour entirefoot.Jumponto12boxsandafter landingfromthelastbox,jumpasfaras youcan.

Walking Lungeswith Twist Standing SidewaysRow CableChest Press 3setsof810 reps 3setsof810 repsoneach side 3setsof810 repsoneach leg

Keepyourweightonyourheelsatall times.Twisttothesameside,asyour frontlegandholdtheweightwithyour armsstretched.

Standwithastraightbacksidewaysto thecable.Bendyourkneesasif,youre onakiteboard.Pullthehandletoyour torsoandtrytopresstheshoulderblades together.

Standwithinasplitpositionwithyour legsandkeepyourbackstraight.Bend overandpressthecablesinfrontofyou andcrossyourarms Standsidewaystothecableandputyour backhandontop.Keepyourback straightandtightenyourcore. Forkitesurfingitsbesttopulldownto yourhipwithexplosivemovements Dothisexerciseslowlyandstraighten yourarmonthewayup.Lookafteryour arm,asyoucomeup.Whenyourbodyis extended,tightenyourglutesasmuchas youcan. Hangwithyourarmsandyourhipbend 90degrees.Nowjustpullyourknees towardsyourshoulder. Youcanalsodothisexercisewithtwists forvariations.

Woodchop Hyper ExtensionOne ArmBackFly

3setsof810 reps

3setsof1015 reps

Hanging Reverse Crunch

3setsof810 reps

Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.

 3.4. Unhooked Kiteboarding Training Program

Thisisamoreadvancedtrainingprogramfornewschoolkiteboarders.Itwillmakeyoujumphigher,rotate fasterandmakeyouhandlemorepowerinpasses.Itsalsodesignedtostrengthenthecoreandmakeyou strongerandmoreathletic,sothatyoucanperformbetteronthewateringeneral.Itsagreatworkout programunhookedwave,freestyleorfreerideriding.

Exercise
Speedskating Jumps

Illustration

Data
3setsof810 reps

Description
Thisisallaboutbalanceandpower.Jump asfarasyoucanfromonelegtoanother whileyouthroughtheweightinthesame direction.Usetheweighttojump. ThroughtheKBbetweenyourlegs,and shootitupagain,byextendingyouhipin apowerfulmove.Dontuseyour shoulders

KettleBell Swings Renegade Rows OneArm ChestPresson Ball

3setsasmany asyoucan

3setsof810 reps

Makesureyoudontrotate.Justtighten yourwholebody.Forvariationyoucan dositupsinbetween.

3setsof810 reps 3setsasmany asyoucan 3setsasmany asyoucan 3setsof10 reps,fast 3setsasmany asyoucan

Makesureyoukeepyourhipupand dontrotate.Useyourentirebodyto withstandtherotation.

HalfPass

Getyourhipsalltheuptoyourhands. Dontstraightenyourarmsalltheway. Thiswillmakeittoohard.Samethingon thewater.Justbendyourarmsalittlebit. Sitonyourkneesandkeepyourhip totallystraight.Reallytightenyourabs andyourglutetoavoidbackpain.Doroll outwith,2dumbbells,abar,arolleretc. Straightenyourentirebodyandholdthe discinfrontofyou.Rollaroundasfastas youcan.Justoneortwotimesandthen rolltotheotherside.Initiatebylooking overyourshoulder.

RollOut

RollAround

CablePass

Passthebar,justbeforeitfeels weightless.Thisisallaboutpowerand timing.Justlikeapassonthewater.

Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.

 3.5. Pro Kiteboarding Training Program

Thisistheultimateadvancedtrainingprogramforprokiteboardersorhardcorefreestylers,wakestylers andstraplessunhookedwaveriders.Everyexerciseismeanttogiveyoupower,coordinationandstabilityin everyaspectofKiteboarding.Pop,rotations,landingshandlepasses.Youwillbecomethemostfit kiteboarderonthewater.Becautioned,thisfitnessprogramincludessomeofthemostextremeexercises.

Exercise
KettleBell Swing

Illustration

Data
3setsasmany asyoucan.

Description
ThroughtheKBbetweenyourlegs,and shootitupagain,byextendingyouhipin apowerfulmove.Dontuseyour shoulders Jumpashighasyoucan(setoffwithyour heel)andslamtheballaspowerfulasyou canonthewaydown.Slamtoearlyand looseyourbalance Makesureyoukeepyourhipupand dontrotate.Useyourentirebodyto withstandtherotation.

JumpsSquat withMedicine BallSideSlam OneArm ChestPresson SwizzBall

3setsof610 3setsof810 reps 3setsof610 reps

HalfPass

Getyourhipsalltheuptoyourhands. Dontstraightenyourarmsalltheway. Thiswillmakeittoohard.Samethingon thewater.Justbendyourarmsalittlebit. Startoffbylyingonthefloorwiththebar inyourhandsandarmsstraight.Liftyour legs1inch.Fromheregetyourfeetto meettheendofthebar.Raiseyourhip offthefloor Sitonyourkneesandkeepyourhip totallystraight.Reallytightenyourabs andyourglutetoavoidbackpain.Doroll outwith,2dumbbells,abar,arolleretc.

FloorWiper PullOver

3setsof610 reps

Rollout

3setsasmany asyoucan

RollAround

3setsof10 reps,fast

Straightenyourentirebodyandholdthe discinfrontofyou.Rollaroundasfastas youcan.Justoneortwotimesandthen rolltotheotherside.Initiatebylooking overyourshoulder.

CablePass

3setsasmany asyoucan

Passthebar,justbeforeitfeels weightless.Thisisallaboutpowerand timing.Justlikeapassonthewater.

Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.

10

3.6. Wave Riding Kiteboarding Training Program

Thisisamoreadvancedtrainingprogramforwaveriders.Thiswillmakeyoudothosecleanvertical cutbackswithfullpower.Poweristhekey.Explosiveforceinallexerciseswillstrengthenyourcoreand optimizeyourmusclechainsandnervoussystemforthosepowerfulcutbacks.

Exercise
Walking Lungeswith Twist

Illustration

Data
3setsof810 repsoneach leg

Description
Keepyourweightonyourheelsatall times.Twisttothesameside,asyour frontlegandholdtheweightwithyour armsstretched.

3setsasmany asyoucanfull power. 3setsof810 repsoneach side OneArm ChestPresson SwizzBall 3setsof810 reps
Useamedicineballtofocusmoreona stableshoulder.Useasmallbenchfor power,andpushfullpowermeaning; getairtimewhenusingabench.Also givesfocusoncutbackpower Standsidewaystothecableandputyour backhandontop.Keepyourback straightandtightenyourcore. Forkitesurfingitsbesttopulldownto yourhipwithexplosivemovements Hangwitharmsbendat90degreesand thenthroughyourlegsaspowerfulas youcanfromsidetoside. ThroughtheKBbetweenyourlegs,and shootitupagain,byextendingyouhipin apowerfulmove.Dontuseyour shoulders

KettleBell Swing

Standing SidewaysRow

Standwithastraightbacksidewaysto thecable.Bendyourkneesasif,youre onakiteboard.Pullthehandletoyour torsoandtrytopresstheshoulderblades together.

Makesureyoukeepyourhipupand dontrotate.Useyourentirebodyto withstandtherotation.

StepOver PushUp

3setsof810 reps

Woodchop

3setsof810 reps

Hanging ReverseTwist

3setsasmany asyoucanfull power

Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.

11

3.7. Kiteboarding Crossfit Training Program

Thisprogramisa(hard)core,fullbodycrossfitprogramthathasaminimumofequipmentrequirements. Thismeansthatyoucandothisathomewithalittlecreativityandbuildyourownhardcoregymforafew bucks.Ithasagreatdealofcardioaswellasexplosivekiteboardingmovements. 2optionsofexecution:20secon10secbreakx4ofeachexercisecircuit,orjustfollowthedata. Theinsanehardcoreversionisdoing2030secon10secbreakx4ofeachcircuit. PersonalTrainer:LarsJrgensen(aka.Larse)

Exercise
Speedskating Jumps

Illustration

Data
4setsof 812reps

Description
Thisisallaboutbalanceandpower.Jump asfarasyoucanfromonelegtoanother whileyouthroughtheweightinthesame direction.Usetheweighttojump. Keepyourbackandyourhipsstraightand bendonlyyourknees,sothatyoupullthe ballupunderneathyou.Doitslowly.If youcandomorethan10reps,doiton oneleginstead. Keeptheringclosetoyourbody,when pullingyourselfupwithallthepoweryou canmobilizeinanexplosivemove.Keep itclose,whenyoustartpushingalso. ThroughtheKBbetweenyourlegs,and shootitupagain,byextendingyouhipin apowerfulmove.Dontuseyour shoulders.(Youcanuseadumbbell) Makesureyoukeepyourhipupand dontrotate.Useyourentirebodyto withstandtherotation.Youcandothis onabench,ifyoucantgetaball. Placeyoushoulderbladesontheballand thenjustpullyourkneestoyourelbows. Formoreresistancejustplacetheball furthertowardsyourneck.Lockyourhip! Keepyourweightonyourheelsatall times.Thendoalungeforward(N), 45degrees(NEandNV)and90degrees (EV).Youcanalsoaddsouth,backwards. Startoffbylyingonthefloorwiththebar inyourhandsandarmsstraight.Liftyour legs1inch.Fromheregetyourfeetto meettheendofthebar.Raiseyourhip offthefloor

LegCurlswith swizzball

4setsof 610reps

RingRollUp KettleBell Swing

4setsof 610reps

4setsasmany asyoucanwith heavyload

OneArm ChestPresson SwizzBall Gymball reverse crunch

4setsof 610reps 4setsof 610reps 4setsof810 repsoneach leg

Compass Lunges

FloorWiper PullOver

4setsof 610reps

CheckoutdetailedinformationonhowtodotheexercisesonKBX.

12

 3.8. KiteboardingExercises.com Workout Schedule

Withthisscheduleyoucangetabetteroverviewofyourtrainingandyourprogression.Writeeverything downfromyourworkouts.Weightinexercises,reps,setsanddates.Thisistheonlyway,youcanfollow yourprogressionandtakeactionsifyouhitaplateau.Writedownnameandsettingoftheexerciseinthe firstfieldandwritedowndates,sets,reps,weightintheWorkoutfield.

Exercisesettings

Workout

Workout

Workout

Workout

Workout

Workout

Workout

Findmoreexercisesatwww.KiteboardingExercises.comPower2Progress

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 4. Kiteboarding Stretching Program

Thisisastretchingprogramspecificallyforkiteboardersthatwillloweryourriskofinjuryanditwillmake yourmoreflexiblefordoinggrabsandotherstuff.Withotherwords;itwillmakeyourmovesmorestylish!

Exercise
HipFlexor stretchwith twist

Illustration

Description
Byaddingthetwistoveryourfrontleg,you alsoincludeIlio,whichisoftenconsideredas onemuscle.Iliopsoas.Anotherkeyelementin thisexerciseistotipyourpelvicforwardlike thephotobelow. Remembertobendyourfrontlegalittlebit. Thiswillkeepyoufromstretchingyourcalfs (Gastrocnemius)andconcentratethestretch onyourhamstrings.Itsalsoimportantto remembertoarchyourbackbylookingup andshootingoutyourchest Pushyourheeldowntomaximizethestretch. Themoreyoubendyourknees,themoreyou willconcentratethestretchonSoleus(the deepestcalfmuscle)andthemoreyou straightenyourleg,themoreitwillhit Gastrocnemius Keepyourfeetatshoulderwidthormore.Get allthewaydownanduseyourarmstopush outagainstyourthighs.

Hamstrings Stretch

CalfStretch

Adductor Stretch

GluteStretch

Itsveryimportanttoarchyourback (straightenit)togetagoodstretchinthisone. Itsalsoveryimportanttopulltheknee againstyouandtwistasfarasyoucanasyou lookoveryourshoulder Startbykeepingyourshouldersdownand elbowsinthecenterofyourbody.Think aboutsqueezingyourelbowsandhands togetherequally.Ifyoucantfeelit,you shouldpulltheshoulderbackwardswithout raisingyourshoulders.

Posterior Shoulder Stretch

14

External Rotator Muscles

Gentlyplacehandbehindback.Keeping shoulderinlinewithyourbodygentlybring elbowforward.Donotletyourshoulder comeforwardwithyourelbow.Foralittle addedstretchyoucangentlypullyourelbow forward. Keepyourelbowin.Gentlypushyourhand forwardwhilekeepingyourshoulderand elbowinplace.

Internal Rotator Muscles

Anterior Shoulder Stretch

Bendyourarmsalittlebittoavoidstretching yourbiceps.Keepthehandaboveshoulder level.

ChestStretch

Remembertoopenupyourchestandtryto pushyourshouldersback.

NeckStretch

Remembertopullyourchintowardsyour chest.

NeckStretch Sideways

Remembertopullyourchintowardsyour chest. Findmoreexercisesatwww.KiteboardingExercises.comPower2Progress

15


4.1. Stretching Techniques
Whenyouredoingstretches,itsveryimportantthatyoupaynoticetothedetails.Otherwiseyouwont getthefullbenefit.Sohereisacoupleofpointers: 4.1.1. Hip flexor (IlioPsoas) Thisisabasichipflexorstretchwithatwist.Anormalhipflexor stretchisonlystretchinghalfpsoasmuscle,butthatsonlyhalfof whatyoureallywanttostretch.Byaddingthetwistoveryourfront leg,youalsoincludethewholeIliopsoas,whichisoftenconsidered asonemuscle.Anotherkeyelementinthisexerciseistotipyour lowerpelvic(PubicSymphysis)forwardlikethephotobelow. Peopleveryoftendontdothisandwontgetanythingoutofthe stretch.

4.1.2. Glute Stretch (Gluteus) Itsveryimportanttoarchyourback(straightenit)toget agoodstretchinthisone.Lookatthepicturebelow.Its alsoveryimportanttopullthekneeagainstyouandtwist asfarasyoucanasyoulookoveryourshoulder.

16

4.1.3. Neck stretches Oneveryimportantthing(thatnoonedoes!!),whenstretchingyour neck,istomakeadoublechinbypullinginyourchintowardsyour chest.Thiswillstretchthedeepermusclesinyourneck(theonesthat giveyouaheadache).Stretchingtheneckisprobablymorefor beginners,becausetheycangettensionintheneckbylookingatthe kiteallthetime,whentryingtogetoutofthewater.Butmanypeople sufferfromheadachescausedbynecktension,whichthesestretches willhandleaswell. Remembertopullyourchintowardsyourchestlikethis:

Andifyoucandoitlikethis,whenyou're90yearsold,you'vebeendoingitright;o)

17

5. Nutrition Guide
Kiteboardingisademandingsportandwhatyoueatwilldetermenthowyou performasakiteboarder.Nutritionisthefuelthatkeepstheengineburning, andifyoudon'teatright,yourperformancewillbeweaker. Thisisnotanarticleabouthealthyfood.Ifyou'relookingtoloosesomeweight,youshouldseekhelpbya fitnessprofessional.He'lltellyoutoeatmorevegetablesandstopeatingjunkfoodandhopefullyhow.This articleisaboutfastrecoveryafterasessionandhowtogettheenergyforthenextsession.Andactually alsoalittlebitaboutpreventinginjuryanddiseases,butfocusisongettingyoutoperform.

5.1. Energy for the next session or during a session

Carbohydratesisfuelforthemuscles,andifyou'reonthewaterformorethan2 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.Expectabout2448hoursforatotalrefuel.Afterexhaustionfromextremesessionsorworkouts (morethan46hours)itcantakemorethan48hourstofillupyourglycogenstorage.Ifyoueatlike describesabove,youcanrefuelin24hours. It'sagoodideatoconsumeproteinaswell,becauseyouneedthemtorecoverafteryoursessionoryour workout.Butforrefuelingcarbsaretheimportantnutrient. 18

 5.2. Recovery from a session (or a workout)

Togetthefastestrecoveryafterasession,you'llneedtoeattherightnutrients attherighttime.Proteinwillhelpyourmusclestorecoveryandcarbohydrates willhelpyourfueldeposittogetloadedagain.Bothproteinandcarbsare reallyimportantforaquickrecovery.

Youcanactuallyincreaseyourrecoveryby12%,ifyouconsumeproteinandcarbswithinthefirst3060 minutesafterasession(workout).Thefasteryoudoit,thebetterresultsyou'llget.

5.3. Energy intake in general

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.Ifyouarekitesurfinga lot,youshouldbebuildingupsomemuscles,sodon'tgetscaredifyouputonalittleweight.Butyou shouldn'tgainbodyfat!Andyoushouldn'tgainmorethanmaybe0,100,25kgor0,51,0poundpermonth. Thesenumbersaforamalewithabodyweightof75kgor160pounds.Ifyouhaveanyquestionsfeelfree towriteme.Lookundercontactinthemenu,ifyouwanttoaskmeaboutthis.

5.4. Well balanced diet for kiteboarders

Ifyou'rekiteboardingacoupleoftimesperweek,youcanbenefitfromagoodand balanceddiet.Makesureyouprioritizegoodcarbsandprotein.Eatalotofpasta,rice andbred,togetherwithlowfatmeat(chickenetc),fruitandvegetablesanduseoliveoil orotherkindofvegetableoilsasasourceoffat. Hereisanexampleofadiet: Breakfast:Yogurt,bread(withham)andabanana Lunch:Sandwichwithchickenandsaladandoliveoildressing Dinner:Pastawithsalad,meatandoliveoil Inbetweenmeals*:Fruit,juice,chocolatemilk,yogurtdrinks,proteinshake,energydrinks. *justoneofthingsinbetweenbreakfastandlunchand2thingsinbetweenlunchanddinner.Onlyoneof thethingsafterdinner 19