MY COMPLETE WORKOUT
“Practice makes perfect “…
In order to be in top form, the key is to work out on the right muscles, in the right positions, with the right tools.
Then you will get a muscular outfit to take up all physical challenges.
Moderation and regularity are very important, as well as keeping the training fun.
Every sportsman has his own routine and ritual for training. There are so many ways to do! For me, the first point is not to get bored during a training session therefore I change my sequences almost every day. I need to progress then I go further and I explore. I see my kinesitherapists and osteopath regularly, they take care of me and give me good advice. I am an autodidact in my training, all I know is based on my experience and the advice of skilled people. I want to share my know-how with everyone who wants to improve his fitness.
In this video I do one serie of movements (7min). I advise to chain 3 series in a row with a break of 1 minute between each one. For a 25 minutes training session. Just do it !
MY ESSENTIAL ACCESSORIES FOR INDOOR TRAINING
Training straps TRX
As you can see in the video, I use them with my legs or with my arms. In both cases, it is about muscle and joint strengthening. They leverage gravity and the user’s body weight to enable hundreds of exercises for every fitness goal to develop strength, balance, flexibility and core stability allowing a direct workout on the whole muscular groups. This system was invented by US Marines on a mission, the day they tied their parachutes’ straps to a tree and started working out that way. Based on the principle of a dynamic workout, it associates the effort linked to the body’s suspension to the resistance of the straps when attached up high. The kinetic chains movements based on the body weight accentuate the general stability and the reinforcement of deep long muscles, thus ameliorating the functional muscles. It usefull to launch aerial tricks and to absorb landing shocks.
Gym Ball
I get flexibility and balance thanks to the gym ball : a 32-inch-diameter inflatable ball, conceived for back stretching exercises and bodybuilding. Look at the double use I make of it : – When I do the throwing exercise between legs and arms, I works out both on abdominal and dorsal muscles. This exercise allows fluid movements and amplifies the coordination of gestures. – Later in the exercice, I use the gym ball for proprioception exercices with my board. It offers an excellent stimulating for balance that is crucial to succeed all kinds of manoeuvres, in prone as in drop-knee.
Push-up bars
The pumps allow to strengthen the pectorals, triceps and shoulders while effectively lifting the abdominals : what a program ! Already you work much more deeply: they allow you to go lower so to gain in amplitude, but also they very clearly relieve my joints especially the wrists and elbows. Some also feel that their triceps are working much more.
Ball shaped dumbbell
– When lifting the dumbbell over the ground I muscle the buttocks, abs and legs. Be careful to keep the back straight. – With the swing thrown from one hand to the other, I strengthen the buttocks, abs and legs and my shoulders. It’s good for landing shocks. – When I use the dumbbell by pulling it off the ground and lifting it with my arm, it works the whole body.
ABS Wheel
The abdominal muscles trainer wheel is pretty useful for abdominal muscles as well as glutes, lumbars and oblique muscles. It seems easy to knee, hold and turn the wheel forward with your arms and get back, on a floor mat. But this exercise needs precision and control. It is supposed to be a dynamic exercise because the body moves. Paradoxically, it is a real core stabilisation exercise because the abdominal part remains fixed. My shoulders and my hips move at the same time to the way back and forth. Be careful not to arch your back. Do not bend the wrists at the end of the front movement. In addition, elbows should be held tight at all times. If you are a beginner, kneel in front of a wall that will stop the wheel. Progressively step away from the wall. Until it is only the ability of the abdominal muscles that stops the progression and drives the return to the starting point.
Training mask
You often ask me why I use this strange accessory. The training mask is a real weapon to sharpen my breathing muscles and overall performance. How doesn it work ? By limiting my air supply during training. This makes it harder for me to breath and strengthens my breathing muscles, then increases my performance when training or competing without the mask. THE BENEFITS – Train my breathing muscles (diaphragm and intercoastal) – Use more of my lung volume (deeper breath and less shallow) – Delay my workout fatigue (a trained respiratory system is able to maintain a proper oxygen supply for a longer period, the fatigue sets in later) – Lower my heart rate (through a correct breathing pattern and deeper breaths athletes are able to lower their heart rate, wich results in a healthier life and a better performance during sports) – Increase my stamina & endurance Don’t begin to use it without advice and help of a trainer. Chose a mask with a regulation system to switch easily resistance levels during training. My dream : the Phantom Training Mask !
HOLIDAYS OUTDOOR TRAINING
See how to keep in shape with a simple workout. A ball, a bamboo and let us go for a good daily routine. Try to make each mouvement during 5 minutes. Begin slow and short duration (30 sec/exercice) then progress every day. This is one key : step by step. You can progress every day, then ride better on the waves and feel good in your life.
BODY WEIGHT TRAINING
In this video I show you one serie of movements (6min.) I advise to chain 3 series in a row with a break of 1 minute between each one. For a 20 minutes training session. Just feel good !
The functional mobility training is a big part of my daily routine too. Only my body drives the physical effort, without any outside support. It is about building strength, flexibility, core stability and balance. This helps for the mental projection of my body into space. In a word, this is all I need to develop my bodyboarding skill. Add a good music session, with the right rhythm – not too fast, it would be exhausting. Workout body weight provides a safe and efficient way to get my body ready for the intensity of bodyboarding and to be in a good shape for any anyhting happening in my life !
ALL SPORTS MAKE A COMPLETE ATHLETE
Being a sportsman rythmes with practicing not just one sport. I am a watersports fan, but I also sweat on the ground.
CYCLING is excellent for the heart rate and can be a nice way to immerse in nature. The same as for RUNNING. In Gran Canaria, I practiced the mountain running that is an excellent way to push up your stamina and resistance. Take care : long-distance running or trails can be traumatic for knees and calves. Try and see what fits you best in distance, duration and intensity.
SWIMMING is good too, whether in a swimming-pool or in the ocean, where rip currents will make it more difficult but effective for bodyboarding. Perfect for paddling and leg beating rhythm. I discovered the STAND-UP PADDLE in 2009 in Tahiti. It is great for balance, shoulders and dorsal muscles. I started it in the lagoon in Reunion Island and then got to the waves as I felt more confident. This very technical practice remains excellent for balance and legs muscles.
Some years ago, I started practicing BRAZILIAN JIU-JITSU. This martial art, combat sport and a self-defense system focuses on grappling and especially ground fighting. The art was derived from the Japanese martial art of Kodokan judo in the early 20th century. Brazilian Jiu-Jitsu emphasizes getting an opponent to the ground in order to utilize ground fighting techniques and submission holds involving joint-locks and chokeholds. The opponent either chooses to stop the fight or endure the pain. That is why this discipline has been dubbed “the ultimate art with a human face”. Concretely, it helps engaging on muscles that are not used during the bodyboarding practice. And most importantly, it conveys the notion of confrontation and respect that is indispensable for any competitor. BEWARE : I have reduced my BJJ sessions to prevent risks of minor inconvenient injuries for bodyboarding. As an example, a joint-lock can make a slight lesion to my fingers (dislocation, torsion) then I can’t hold my board. Another inconvenient is the contact of my barefeet on the tatami during the assaults generates burns that will hinder the wearing of my palms.
UNDERWATER DIVING is what I do when the ocean goes flat. I change my short fins for longer ones and get away from the pressure and stress to focus on breathing, heart rhythm, oxygen flux control and concentration. Snorkeling is relearning how to breathe. I often take my speargun to fish and arrange a nice dinner. STATIC APNEA is ideal to learn how to relax & refocus. I learn to focus on what I feel, to decode and master sensations. Practicing apnea regularly allows me to learn to breathe well, to control my breathing, becoming aware of my lung volume. Using all my respiratory potential allows a better knowledge of myself and my body.