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GetWindsurfFit.com Performance Training Program for Windsurfing - SamplerTRANSCRIPT
1PERFORMANCE TRAINING PROGRAM FOR WINDSURFINGby sean o'brien and nic pillonel
GETWINDSURFFIT
PERFORMANCE TRAINING PROGRAM FOR WINDSURFINGby sean o'brien and nic pillonel
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SEAN O’BRIEN P R O F E S S I O N A L W I N D S U R F E R
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”.
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NIC PILLONELSuperFit.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!”
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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 with-
out 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.
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TABLE OF CONTENTS
Chapter 01Introduction
Guidelines
FAQs
Chapter 02Disclaimer
Dynamic Warmup
Stretching
Chapter 03Disclaimer
Gym Program - Phase 1
Gym Program - Phase 2
Gym Program - Phase 3
Program Summary for Print
Chapter 04Disclaimer
Home Program - Phase 1
Home Program - Phase 2
Home Program - Phase 3
Home Program - Phase 4
Program Summary for Print
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INTRODUCTION 01 1
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INTRODUCTION 01by 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.
25CHAPTER 02
1 2 3Posterior Shoulder Stretch Chest Stretch Pectoral Stretch
4 5 6Lat Dorsi Stretch Side Stretch Against Wall Lower Back Stretch
7 8 9Slump Stretch Cat Stretch Abdominal Stretch
10 11 12Standing Groin Stretch Short Adductors Stretch Gluteal Stretch 1
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GETWINDSURFFITPHOTOGRAPHY:
• Jacob Lambert
• Nic Pillonel
• Katrina O’Brien