hey guys im a personal trainer for les mills i just had a guy on here ask how do get better at chin ups and thought i would offer my services to the kiting community :) basically ive got a mint gym work out i wrote for myself to help with kiteboarding. It basically covers leg endurance and leg plyometric training, which means that you will b able to tack further without fatigue and go out for longer periods of time, and also your ability to "pop and jump" using an explosive leg strength. it also looks a generall upper body, mainly focused on pulling and holding strength ... for all those big ass unhooked raileys :) and also core strength which any kiter knows is important because u cant move your abs after a good 5 hour kite session :)

so if anyone is interested i cant really post anywhere on here because it includes a lot of photos and stuff just post your email on here and im happy to email it thru.

should b compadable with most gyms and a lot of the exersises you will only need a bench d/b and a swissball so i guess even a lot could b done at home

now this is for people that are generally fit and healthy and do not have any pre equisting injuries. if you got any injuries then let me know and i may b able to suggest other exersises or ones to aviod all together :)

also if you are in perth im going to b working for zest health clubs proberly joondalup but could also b innalloo or booka im starting up again 18th december so if u want a free session i can take you thru this or another work out if you want something else then ill give u discount if you want to keep training... say around $25 a sess instead of $40 :)

hey guys got a big responce much quicker than i expected :) here is a copy of the workout with out explanations or pics but i will still email the work out inc exp and pics to those who request it. but i havent written it yet :) i thought i would get it done b4 anyone asked, would love any feedback on what u guys think of the work out listed below

cheers hope there is wind if not do this work out :)

ben


Day 1

500-meter row

Deep squat 10 reps then 12-15 short bottom rep 5-10 cm`s x 3

45-degree leg press 3 x 15

Wall sit holding weights till failure at least 45 secs
Superset weight lunged 10 each leg then 20 polymeric lunges x 2

Slow 4 sec count leg extension superset leg curl. 3 x 12

Abs x 2 or 3

Med ball foot pass 3-5kg ball x 15

Med ball side pass same weight x 20 each side

Prone hold 1 min side hold left 30 sec side hold right 30 sec

50 bicycle kicks.









Day 2

Warm up 5 min ride

stretch

Chin up 1 set max out

D/b press 3 x 10 90 sec break

Pronated close grip lat pull down 3 x 10

(Clean x 10 then, with no break press x 10 then 45sec break clean and press x 10) x 3


(Assist chin or unassisted chin supernated grip x 10 superset cable pullovers 12) x 3


Incline db press 10 superset Incline d/b fly 12 x 3


(Squat and press 10 x 3 superset Standing alternating d/b press x 60) x 3

(Triceps extensions 3 x 10 Super set 21’s bicep curl) x 3

Abs

(Hanging leg hold till fatigue x 5 leg lifts x 20 weighed sit up x 20 v snaps 1 min prone hold) x 2 or

basic rules.

All weights should b picked so that in the last 3 reps its hard and you should not be able to do more than 3 more reps over the recommended repetitions given, if you can increase the load

Unless otherwise stated have at least 90 sec break between weight sets.

Everything should b done controlled 2 sec count up and 2 sec (excluding explosive training) count down, do not compromise form to increase your weights

day 1
squat
bench press
deadlift
dips

day 2
squat
bent rows
military press
chin ups

that's a real strength program

quote:

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Originally posted by slyfox

day 1
squat
bench press
deadlift
dips

day 2
squat
bent rows
military press
chin ups

that's a real strength program

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simple but effective :) nice

nutritional information on guiness:

1 pint = 6% of your reccomended daily intake of carbohydrates

... so u need to up the anti to 16.6 ... round it up to 17 pints/ day

quote:

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nutritional information on guiness:

1 pint = 6% of your reccomended daily intake of carbohydrates

... so u need to up the anti to 16.6 ... round it up to 17 pints/ day

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See its good for you.

quote:

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Originally posted by greenleader

days 1-7. do diddly squat. but kitesurf, windsurf, surf or fish when you are not working.

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amen to that

all of those other schemes sound too much like hard work!