GET WINDSURF FIT PERFORMANCE TRAINING PROGRAM FOR WINDSURFING by sean o'brien and nic pillonel
PERFORMANCE TRAINING PROGRAM FOR WINDSURFING by sean o'brien and nic pillonel
SEAN O’BRIEN P
seanobrien.com.au Introducing Sean O’Brien; elite professional windsurfer. Ranked #11 in the World for Formula Windsurfing in 2012, six-time Oceanic & Australian Formula Windsurfing Champion, winner of many international titles across Europe and abroad and one of the most dynamic and interesting new sailors on the PWA World Tour. Sean is currently a member of the Point-7 International Pro Team and the Starboard Dream Team for windsurfing as well as an Australian Sailing Team former coach & mentor, supporting Australian Olympic Team athletes. Sean’s introduction to the ‘sport on water’ came at a preternatural age. Taught to windsurf by his father at age 5, Sean went on to win numerous youth titles throughout Australia before hitting the international scene at age 18 winning the FE European Championships in the 11m Division. Without question, one of Australia’s finest windsurfers; Sean’s skillset also includes coaching, having worked the past 3 years as the Queensland State High-Performance Sailing Coach for the Olympic Windsurfing Class and coaching Australian Sailing Team members to Gold at the 2009 ISAF World Cup in Melbourne, Australia.
“Competing on the Windsurfing World Tour over the past 9 years has put incredible stress on my body. One of the most important parts of my training is the work I do OFF the water, to keep strong, fit and prevent injuries. This program is my own personal training program, specifically developed with Nic over the past years we have worked together. I can do these programs with or without a gym, wherever I am on the planet, with equipment I can fit in my travel bag”.
NIC PILLONEL SuperFit.com.au My name is Nic Pillonel. I am a certified Personal Trainer in Australia and internationally recognised by FISAF Federation Internationale des Sports, Aerobics and Fitness. I am a specialist in strength and conditioning and Swiss Ball exercises. Born in Switzerland, my life has always focused on sport and fitness. From my early days in competitive athletics to competing in Ironman Triathlons as an adult, I understand what athletes need when it comes to training, nutrition and general health maintenance. Since moving to Australia I established Superfit Personal Training, a business dedicated to helping people reach their health and fitness goals. One element of the business includes working with professional and elite athletes. I have spent a lot of time with professional windsurfer and all-round great guy, Sean O’Brien. Together, we have spent four years developing and fine-tuning a brand new fitness program specifically for windsurfers. This program has helped Sean reach new levels in his windsurfing by giving him the strength and endurance he needs to compete at the elite level. I am excited to be able to bring this revolutionary new program to you.
“Follow this program and you’ll be getting more out of your windsurfing. Whether it’s recreationally or competitively you’ll see the great results and feel significant improvements in control on your board, improving your technique and getting a better quality experience... Stay fit and lean!”
Copyright © 2012 GetWindsurfFit.com All rights reserved worldwide. Sean O’Brien & Nic Pillonel have asserted their right under the Copyright Act, 1998, and the Copyright Amendment Act, 2006, to be identified as the authors of this work. This E-Book is sold, subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out, or otherwise circulated without the author’s prior consent in any form of either digital or printed format. If did not buy this publication on www.GetWindsurfFit.com you’ve received a pirated copy. Please contact us via e-mail and notify us of the situation.
TABLE OF CONTENTS
Chapter 01 Introduction Guidelines FAQs
07 12 15
Chapter 02 Disclaimer Dynamic Warmup Stretching
19 20 23
Chapter 03 Disclaimer Gym Program - Phase 1 Gym Program - Phase 2 Gym Program - Phase 3 Program Summary for Print
28 29 37 45 53
Chapter 04 Disclaimer Home Program - Phase 1 Home Program - Phase 2 Home Program - Phase 3 Home Program - Phase 4 Program Summary for Print
56 57 63 70 76 82
INTRODUCTION 01 1
INTRODUCTION 01 by Nic Pillonel
Windsurfing is great fun, but it is a challenging sport physically, particularly in strong winds and when using larger sails. Anyone who has spent a whole afternoon windsurfing in the ocean, sea or on the lake will agree that to get the experience you want, you need to be strong and fit. You may have experienced some frustration at not being able to continue after more than one, two or three hours of intense windsurfing on your Sunday afternoon session. You might have needed to rest regularly or struggled to maintain your technique due to sore muscles or exhaustion... Windsurfing is a high intensity combination of surfing and sailing. It combines high speed with extreme manoeuvres and a wide repertoire of tricks. And because windsurfing requires handling your equipment while blasting along or carving through sometimes rough water, you will definitively need a combination of balance, core stability, technical skill and optimum fitness levels just to hang on. Whether you are a pro windsurfer, a local competitor or just a passionate Sunday windsurfer, if you are keen to get better, to go faster, and feel great flying at max speed on your board, you need to develop your strength and endurance.
Staying upright on the board puts stress on all the major muscles groups! When you windsurf, your legs are essentially in a half squat position. The continuous switch from an upright position to a half squat or half sitting position as you bend your legs going over chop or when you initiate a gybe, puts tension on your major leg muscles, including the quadriceps, glutes and hamstrings. Your upper body gets a great workout as well. Trimming the sail will activate muscles in the arms and the back. The muscles of the upper back work alongside your core to keep the sail steady as you bounce over chop.
Posterior Shoulder Stretch
Lat Dorsi Stretch
Side Stretch Against Wall
Lower Back Stretch
Standing Groin Stretch
Short Adductors Stretch
Gluteal Stretch 1
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