Author: Tantrum

The most important element of fitness for us as kitesurfers is to have a body that will not get injured. This also provides a foundation for us to later build the specific kitesurf strength and fitness we will need.

Below is the basic routine I use for myself and all my clients to build a body made of iron!

Building Lean Muscle

This phase is designed to prepare you for strength building…why do we need strength as kitesurfers? Well the idea here is to prevent injury, we are NOT trying to build strength for strength’s sake, instead everything we will be doing over the next few weeks has a distinct purpose – To stop us getting injured down the line.

Recommended time in this phase: 6 – 12 weeks.
Less time needed for those in fairly good shape, more for those of a frailer disposition.

Workout frequency: 3 times a week Monday, Wednesday, Friday – alternating sets A & B

Set A

• Dead Lift – Start at 3 sets of 8 reps – Goal: 3 sets of 20 reps.
• Curl & Press – Start at 3 sets of 5 reps – Goal: 3 sets of 12 reps.
• Progression Push Ups (wall, knee, standard raised foot) – Start at 3 sets of 6 reps – Goal: 3 sets of 12 reps.

Set B

• Air Squat – Start at 3 sets of 10 reps – Goal: 3 sets of 20 reps.
• Split Squats (regular with weights) – Start at 3 sets of 8 reps – Goal: 3 sets of 15 reps.
• Overhead Squat – Start at 3 sets of 8 reps – Goal: 3 sets of 12 reps.

Once the goal state is reached in any exercise raise the weight.

Weights Used

I love kettle bells…simply because they’re easy and versatile and recommend you use them for these exercises, dumbbells can be used I would recommend the fixed weight types as you’ll be moving them fast and don’t want bits flying off the ends!

Women

• Less than 140 pounds: 4 kg & 8 kg
• More than 140 pounds: 6 kg & 8 kg
• Athletic of any size: 6 kg & 12 kg

Men

• Less than 180 pounds: 6 kg & 12 kg
• More than 180 pounds: 8 kg & 16 kg
• Athletic of any size: 12 kg & 20 kg