Off season training program
13 Dec, 2023
In winter I set up my training plan for the next season and build solid ground for kiteboarding progression! Below you can see my brief plan for the upcoming winter.
How did I achieve my riding level this year? At home workouts and achievable training volumes🏋️♂️🤸♀️🧘♀️
Staying consistent with training is so important for the progression!
If I can go to the gym and lift heavy weights I do it. Most of the days this seems a mission impossible especially when I travel to remote kiteboarding locations. This is why I incorporate "at home" training to keep my routines achievable!
When I get to train kiteboarding tricks I also choose lower impact activities like yoga to keep my body regenerating in between sessions.
In winter I set up my training plan for the next season and build solid ground for kiteboarding progression! Below you can see my brief plan for the upcoming winter. I like to hang a monthly planner on my fridge so I can monitor the quantity and volume throughout the month.
I recently optimised my training to 3 weeks on and 1-week deload for burnout prevention and improve overall performance when returning to regular training.
OFF SEASON PHASE (2-month mesocycle)
Strength training (approx 30min) - At home, at the gym, or outdoor gym
3-4 per week
Cardio/Endurance training (approx 30min) - indoor bicycle, Tabata, swimming, running intervals
2-3 per week
Mobility yoga (10-60min)
As often as possible
DELOAD WEEK
Recovery yoga (20-30min)
Swimming (1000 -1500m)
IN- SEASON PHASE
Strength training (approx 30min) - At home, or outdoor gym
2-3 per week (when no kiteboarding)
1-2 per week (when kiteboarding)
Endurance training (approx 30min) - surfing, swimming, wakeboarding, other outdoor activities
3-4 per week
Recovery yoga (10-60min)
As often as possible
DELOAD
Recovery yoga (20-30min)
Repetitive movement is key for developing lean muscle gains however introducing a different sesh it's motivating and effective way to keep you on your toes!
