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.

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 Illustration Data Description

Grabthecablehandlelikeabar.Lean
backononelegandstretchtheother.
LeanBack 3setsof1015 Keepallyourweightonyourheel.Now
goasfardownasyoucanandcomeback
CablePistol repetitionson upbypushingthroughyourheels.Keepa
Squat eachleg straightbackallthewaythrough.Youcan
alsouseakettlebelllikethepicture
shows.

Standwithastraightbacksidewaysto
3setsof1015 thecable.Bendyourkneesasif,youre
StandingRow,
repetitionson onakiteboard.Pullthehandletoyour
Sideways torsoandtrytopresstheshoulderblades
eachside
together.

Standwithinasplitpositionwithyour
CableChest 3setsof1015 legsandkeepyourbackstraight.Bend
Press repetitions overandpressthecablesinfrontofyou
andcrossyourarms

Lieonyoubackwithyourkneesbend.
WalkingHip 3setsof1020 Raiseyourhips(tightenyourglute)and
Raises repetitions keepsthisposition.Nowwalkasfaras
youcanandcomeback.Thatsonerep.

3setsof3060 Themostimportantthinginthisexercise
Plank istotightenyourgluteandyourabs.
seconds

3setsof3060 Keepyourhipsupandkeepastraight
back.Yourlegsshouldbestraightaswell.
SidePlank secondson Ifyouhaveproblemswiththisexercise,
eachside trytobendtheleg

Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.

Forvariationorprogressionyoucouldaddrollout,onearmchestpressandWoodchop.

3.2. Home training Program

Thistrainingprogramisforthosekiteboarders,whodoesntlikegoingtothegymandwantstodoitat
homeinstead.Withsomesmallequipmentandcreativityyoucandoseriousandgreattrainingsessionsat
home.

Exercise Illustration Data Description

Thisisallaboutbalanceandpower.Jump
Speedskating 4setsuntil asfarasyoucanfromonelegtoanother
Jumps exhaustion whileyouthroughtheweightinthesame
direction.Jumpwithyourkiteboard.

Jumpasexplosivelyasyoucanontothe
box/bench/object.Startwithyoursideto
4setsuntil
3Dboxjump theboxandtwist90degreesintheairto
exhaustion facethebox.Focusonjumpingthough
yourheels.

Makesureyoudontrotate.Justtighten
Renegade 4setsuntil yourwholebody.Forvariationyoucan
Rows exhaustion dositupsinbetween.Pullarmupand
thenstretchouttotheside.

Insteadofamedicineballyoucanusea
StepOver 4setsuntil kitebagorsomethinginthatsize.Do
PushUp exhaustion pushupasexplosivelyasyoucan.Its
goodtogetsomeairtime.

Tightenyourcore.Holdyourkiteboardor
somethingheavierinfrontofyou,and
4setsuntil
Woodchop swingitfromyourkneesupoveryour
exhaustion headontheotherside.Keepyourback
straightallthroughtheexercise.

Sitonyourkneesandkeepyourhip
totallystraight.Reallytightenyourabs
RollOut 4setsuntil
andyourglutetoavoidbackpain.Ifyou
(walkout) exhaustion dontarolleroraskateboard,thenjust
walkwithyourhandsasfaraspossible.

Straightenyourentirebodyandholdthe
discinfrontofyou.Rollaroundasfastas
4setsuntil
RollAround youcan.Justoneortwotimesandthen
exhaustion rolltotheotherside.Initiatebylooking
overyourshoulder.

Holdyourkiteboardoutinfrontofyou.
Standing 4setsuntil
Twistasfastasyoucanwithoutusingfull
RussianTwist exhaustion ROMofyourspine.Keeplookingforward.

Checkoutdetailedinformationonhowtodotheexercisesonwww.KiteboardingExercises.com

3.3. Freeride Kiteboarding Training Program

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

Exercise Illustration Data Description

Makesureyoulandandjumpwithyour
LengthBox 5setsof4 entirefoot.Jumponto12boxsandafter
Jumps repetitions landingfromthelastbox,jumpasfaras
youcan.

Walking 3setsof810 Keepyourweightonyourheelsatall

times.Twisttothesameside,asyour
Lungeswith repsoneach frontlegandholdtheweightwithyour
Twist leg armsstretched.

Standwithastraightbacksidewaysto
3setsof810 thecable.Bendyourkneesasif,youre
Standing
repsoneach onakiteboard.Pullthehandletoyour
SidewaysRow torsoandtrytopresstheshoulderblades
side
together.

Standwithinasplitpositionwithyour
CableChest 3setsof810 legsandkeepyourbackstraight.Bend
Press reps overandpressthecablesinfrontofyou
andcrossyourarms

Standsidewaystothecableandputyour
backhandontop.Keepyourback
3setsof810 straightandtightenyourcore.
Woodchop
reps
Forkitesurfingitsbesttopulldownto
yourhipwithexplosivemovements
Dothisexerciseslowlyandstraighten
Hyper yourarmonthewayup.Lookafteryour
3setsof1015
ExtensionOne arm,asyoucomeup.Whenyourbodyis
reps extended,tightenyourglutesasmuchas
ArmBackFly
youcan.

Hangwithyourarmsandyourhipbend
Hanging 90degrees.Nowjustpullyourknees
3setsof810 towardsyourshoulder.
Reverse
reps
Crunch Youcanalsodothisexercisewithtwists
forvariations.
Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.

3.4. Unhooked Kiteboarding Training Program

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

Exercise Illustration Data Description

Thisisallaboutbalanceandpower.Jump
Speedskating 3setsof810 asfarasyoucanfromonelegtoanother
Jumps reps whileyouthroughtheweightinthesame
direction.Usetheweighttojump.

ThroughtheKBbetweenyourlegs,and
KettleBell 3setsasmany shootitupagain,byextendingyouhipin
Swings asyoucan apowerfulmove.Dontuseyour
shoulders

Makesureyoudontrotate.Justtighten
Renegade 3setsof810
yourwholebody.Forvariationyoucan
Rows reps dositupsinbetween.

OneArm Makesureyoukeepyourhipupand
3setsof810
ChestPresson dontrotate.Useyourentirebodyto
reps withstandtherotation.
Ball

Getyourhipsalltheuptoyourhands.
3setsasmany Dontstraightenyourarmsalltheway.
HalfPass Thiswillmakeittoohard.Samethingon
asyoucan
thewater.Justbendyourarmsalittlebit.

Sitonyourkneesandkeepyourhip
3setsasmany totallystraight.Reallytightenyourabs
RollOut andyourglutetoavoidbackpain.Doroll
asyoucan
outwith,2dumbbells,abar,arolleretc.

Straightenyourentirebodyandholdthe
discinfrontofyou.Rollaroundasfastas
3setsof10
RollAround youcan.Justoneortwotimesandthen
reps,fast rolltotheotherside.Initiatebylooking
overyourshoulder.

Passthebar,justbeforeitfeels
3setsasmany
CablePass weightless.Thisisallaboutpowerand
asyoucan timing.Justlikeapassonthewater.

Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.

3.5. Pro Kiteboarding Training Program

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

Exercise Illustration Data Description

ThroughtheKBbetweenyourlegs,and
KettleBell 3setsasmany shootitupagain,byextendingyouhipin
Swing asyoucan. apowerfulmove.Dontuseyour
shoulders

JumpsSquat Jumpashighasyoucan(setoffwithyour
heel)andslamtheballaspowerfulasyou
withMedicine 3setsof610 canonthewaydown.Slamtoearlyand
BallSideSlam looseyourbalance

OneArm Makesureyoukeepyourhipupand
3setsof810
ChestPresson dontrotate.Useyourentirebodyto
reps withstandtherotation.
SwizzBall

Getyourhipsalltheuptoyourhands.
3setsof610 Dontstraightenyourarmsalltheway.
HalfPass Thiswillmakeittoohard.Samethingon
reps
thewater.Justbendyourarmsalittlebit.

Startoffbylyingonthefloorwiththebar
inyourhandsandarmsstraight.Liftyour
FloorWiper 3setsof610
legs1inch.Fromheregetyourfeetto
PullOver reps meettheendofthebar.Raiseyourhip
offthefloor

Sitonyourkneesandkeepyourhip
3setsasmany totallystraight.Reallytightenyourabs
Rollout andyourglutetoavoidbackpain.Doroll
asyoucan
outwith,2dumbbells,abar,arolleretc.

Straightenyourentirebodyandholdthe
discinfrontofyou.Rollaroundasfastas
3setsof10
RollAround youcan.Justoneortwotimesandthen
reps,fast rolltotheotherside.Initiatebylooking
overyourshoulder.

Passthebar,justbeforeitfeels
3setsasmany
CablePass weightless.Thisisallaboutpowerand
asyoucan timing.Justlikeapassonthewater.

Beawarethattheillustrationshowsthebasicexercise.Thedescriptionwilltellyouhowakiteboardershoulddoit.

10

3.6. Wave Riding Kiteboarding Training Program

Thisisamoreadvancedtrainingprogramforwaveriders.Thiswillmakeyoudothosecleanvertical
cutbackswithfullpower.Poweristhekey.Explosiveforceinallexerciseswillstrengthenyourcoreand
optimizeyourmusclechainsandnervoussystemforthosepowerfulcutbacks.

Exercise Illustration Data Description

Walking 3setsof810 Keepyourweightonyourheelsatall
times.Twisttothesameside,asyour
Lungeswith repsoneach frontlegandholdtheweightwithyour
Twist leg armsstretched.

3setsasmany ThroughtheKBbetweenyourlegs,and
KettleBell shootitupagain,byextendingyouhipin
asyoucanfull apowerfulmove.Dontuseyour
Swing
power. shoulders

Standwithastraightbacksidewaysto
3setsof810 thecable.Bendyourkneesasif,youre
Standing
repsoneach onakiteboard.Pullthehandletoyour
SidewaysRow torsoandtrytopresstheshoulderblades
side
together.

OneArm Makesureyoukeepyourhipupand
3setsof810
ChestPresson dontrotate.Useyourentirebodyto
reps withstandtherotation.
SwizzBall

Useamedicineballtofocusmoreona
stableshoulder.Useasmallbenchfor
StepOver 3setsof810
power,andpushfullpowermeaning;
PushUp reps getairtimewhenusingabench.Also
givesfocusoncutbackpower

Standsidewaystothecableandputyour
backhandontop.Keepyourback
3setsof810 straightandtightenyourcore.
Woodchop
reps
Forkitesurfingitsbesttopulldownto
yourhipwithexplosivemovements

3setsasmany Hangwitharmsbendat90degreesand
Hanging
asyoucanfull thenthroughyourlegsaspowerfulas
ReverseTwist youcanfromsidetoside.
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 Illustration Data Description

Thisisallaboutbalanceandpower.Jump
Speedskating 4setsof asfarasyoucanfromonelegtoanother
Jumps 812reps whileyouthroughtheweightinthesame
direction.Usetheweighttojump.

Keepyourbackandyourhipsstraightand
bendonlyyourknees,sothatyoupullthe
LegCurlswith 4setsof
ballupunderneathyou.Doitslowly.If
swizzball 610reps youcandomorethan10reps,doiton
oneleginstead.

Keeptheringclosetoyourbody,when
4setsof pullingyourselfupwithallthepoweryou
RingRollUp canmobilizeinanexplosivemove.Keep
610reps
itclose,whenyoustartpushingalso.

4setsasmany ThroughtheKBbetweenyourlegs,and
KettleBell shootitupagain,byextendingyouhipin
asyoucanwith apowerfulmove.Dontuseyour
Swing
heavyload shoulders.(Youcanuseadumbbell)

OneArm Makesureyoukeepyourhipupand
4setsof dontrotate.Useyourentirebodyto
ChestPresson withstandtherotation.Youcandothis
610reps
SwizzBall onabench,ifyoucantgetaball.

Gymball Placeyoushoulderbladesontheballand
4setsof thenjustpullyourkneestoyourelbows.
reverse Formoreresistancejustplacetheball
610reps
crunch furthertowardsyourneck.Lockyourhip!


4setsof810 Keepyourweightonyourheelsatall
Compass times.Thendoalungeforward(N),
repsoneach 45degrees(NEandNV)and90degrees
Lunges
leg (EV).Youcanalsoaddsouth,backwards.

Startoffbylyingonthefloorwiththebar
inyourhandsandarmsstraight.Liftyour
FloorWiper 4setsof
legs1inch.Fromheregetyourfeetto
PullOver 610reps meettheendofthebar.Raiseyourhip
offthefloor

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

13

4. Kiteboarding Stretching Program

Thisisastretchingprogramspecificallyforkiteboardersthatwillloweryourriskofinjuryanditwillmake
yourmoreflexiblefordoinggrabsandotherstuff.Withotherwords;itwillmakeyourmovesmorestylish!

Exercise Illustration Description

Byaddingthetwistoveryourfrontleg,you
HipFlexor alsoincludeIlio,whichisoftenconsideredas
stretchwith onemuscle.Iliopsoas.Anotherkeyelementin
twist thisexerciseistotipyourpelvicforwardlike
thephotobelow.

Remembertobendyourfrontlegalittlebit.
Thiswillkeepyoufromstretchingyourcalfs
Hamstrings (Gastrocnemius)andconcentratethestretch
Stretch onyourhamstrings.Itsalsoimportantto
remembertoarchyourbackbylookingup
andshootingoutyourchest
Pushyourheeldowntomaximizethestretch.
Themoreyoubendyourknees,themoreyou
willconcentratethestretchonSoleus(the
CalfStretch
deepestcalfmuscle)andthemoreyou
straightenyourleg,themoreitwillhit
Gastrocnemius

Keepyourfeetatshoulderwidthormore.Get
Adductor allthewaydownanduseyourarmstopush
Stretch outagainstyourthighs.

Itsveryimportanttoarchyourback
(straightenit)togetagoodstretchinthisone.
GluteStretch Itsalsoveryimportanttopulltheknee
againstyouandtwistasfarasyoucanasyou
lookoveryourshoulder

Startbykeepingyourshouldersdownand
elbowsinthecenterofyourbody.Think
Posterior aboutsqueezingyourelbowsandhands
Shoulder togetherequally.Ifyoucantfeelit,you
Stretch shouldpulltheshoulderbackwardswithout
raisingyourshoulders.

14

 Gentlyplacehandbehindback.Keeping
shoulderinlinewithyourbodygentlybring
External
elbowforward.Donotletyourshoulder
Rotator
comeforwardwithyourelbow.Foralittle
Muscles
addedstretchyoucangentlypullyourelbow
forward.

Internal Keepyourelbowin.Gentlypushyourhand
Rotator forwardwhilekeepingyourshoulderand
Muscles elbowinplace.

Anterior Bendyourarmsalittlebittoavoidstretching
Shoulder yourbiceps.Keepthehandaboveshoulder
Stretch level.

Remembertoopenupyourchestandtryto
ChestStretch pushyourshouldersback.

Remembertopullyourchintowardsyour
NeckStretch
chest.

NeckStretch Remembertopullyourchintowardsyour
Sideways 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.

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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

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