La préparation physique pour être en forme sur une

Transcription

La préparation physique pour être en forme sur une saison de course
Écrit par Sergio
Mardi, 29 Juin 2010 12:53 - Mis à jour Mardi, 21 Septembre 2010 14:12
Un guide en 14 pages avec les exercices qui vont bien pour devenir un champion - 14 pages...
en anglais...
Winning Formula Coach Issue 2 (May 2002)
Featured in this issue:
-
Work Out
Welcome to Winning Formula Coach, a series of periodicals intended to help windsurf racers
and recreational sailors get more from themselves, their gear and their time on the water.
My intention is to publish “Coach” several times during the windsurfing season, which is April
through October for me.
If you have feedback regarding the contents of this article or video, or would like to have a
particular topic covered in another issue, proceed to the contact page:
http://www.WindsurfRace.com/contact.htm
If you would like to have future issues emailed to you directly, then proceed to the Join page:
http://www.WindsurfRace.com/join.htm
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Feel free to email this to your friends. I only ask that it not be reproduced in whole or in part in
any other publication without my written permission.
Enjoy!
Rob Hartman
Copyright ©2002 Trilocom Inc. All rights reserved.
The Edge of the day
We had a windy race a few days ago out on the San Francisco bay. Wind in the mid 20kt
range, with some large chop. It was one of those days where I was on the edge of everything.
Cold, nearly slammed in some gusts, and muscles strained most of the time. After the race, I
reflected a bit on the evening and wondered how I was able to hold on and win the evening
overall.
What made the difference?
Tactics? There were a couple of good moves I made that paid off, but I goofed on a few also.
Call it even.
Equipment? I had a larger sail than guys heavier than me, but for as much as it helped me, it
nearly exhausted me and had me thinking like a “survivor”, not like a confident leader.
It seems that it was a physical and mental edge.
Physically, I was in good enough shape to summon the required strength and endurance.
Psychologically, I had “been there” before due to some breezy sailing in previous weeks. Legs,
back, arms, lungs… All good.
Over the years people have asked what I do to keep in shape on and off season. So, I decided
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that I should finally describe what my typical workout is, and why it suits my needs. I know there
are other busy sailors out there that will appreciate my logic. Remember - this is my opinion. It
has worked for me in the past and I will continue to do it in the future. This is part of the means
to an end – competitive Formula windsurf racing and general good health – not bodybuilding or
marathon running.
Remove Excuses and Save Time and Money
We’re all busy, and many times workouts fall out of the schedule. Work, family and other
activities are constantly competing for our time and energy. So my philosophy is to get a decent
workout in a (fairly) short time with as few dependencies on external factors as possible. My
solution has been to workout at home.
1) Cardio workout?
a. Run outside or
b. On my treadmill (This cost some $$$, but I have many, many miles on it).
2) But what about weights and benches?
a. I have a pull-up and dip system, a small bench for shoulders, and a small set of dumbbells. I
can still workout without the benches if I want to, I just improvise.
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3) The home healthclub is never closed and there are no monthly dues. No waiting for free
weights or machines!
4) No travel required. Just turn on some music and start working out. A 1- hour workout really
takes 1 hour. Not 1 ½ hours due to travel.
5) No dress code. No fashion show. No competition (save that for the race course). If your
workout needs to be social, then talk to yourself. It works for me.
6) Get the family involved. Maybe your spouse / significant other and children (if you have any)
could benefit.
7) Rule of thumb: If you want to change your habits, make the undesirable activities less
accessible and the desirable activities more accessible.
After having gym memberships and then working out at home, I discovered that it takes less
discipline for me to work out at home and I get all I need for a fraction of the cost, with no travel,
and whenever I have “just enough” time. That is some of the logic behind my home workout
routine.
The Workout
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Disclaimer – I’m not a certified trainer, nor am I a doctor. Consult your physician before
engaging in any exercise regimen.
My philosophy is that you don’t need anything more than your own body weight to get a really
great workout. You won’t look like Charles Atlas, but you will be able to generate all the power
you need for windsurfing and have great endurance to boot.
Furthermore, without the need for weights, you can workout almost anywhere at anytime… Uh
oh. No more excuses about not being able to get to the gym! Drop your membership!
I’ll start by talking about the various exercises and then list how my in-season and off-season
workouts are organized. I would advise that you go get a basic weight training book. I’ve got
one called, “BASIC WEIGHT TRAINING for Men and Women”, by Thomas D. Fahey, Mayfield
Publishing Company. It’s an easy read, and has helped me stay on track. There are many
books out there, so go pick one up and have it handy as a reference.
Stretching
My stretching is limited. Before running I take 2 or 3 minutes to briefly stretch hamstring, quad,
groin and calf. I stretch for a couple of minutes AFTER I run and I’m warmed up. I don’t get hurt,
mostly because I don’t push myself till I warm up a bit. I also do a few stretches for my back.
Your need to stretch may vary.
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Running
I typically run for 20 minutes. I have a treadmill at home, so I can run rain or shine. Off-season I
run 4 – 7 days a week. In season I run 0 – 2 times a week since I can sail hard 3 – 5 times a
week for 1.5 hours or so. Running frequency goes up when sailing is less available due to
weather conditions or schedule conflicts. I run in the mornings because it energizes me for the
rest of the day.
Lunges
Have you ever felt your legs begin to buckle on those long off the wind legs? Lunges will help
you to keep pressing your gear on those down-winders. I usually do walking lunges after I run,
but sometimes also when I do my strength exercises. Lunges build leg power and are a decent
stretch as well. If you have never done these before, then listen carefully: START SLOWLY.
You can really burn up your glute, groin and upper hamstring if you don’t work up the repetition
count slowly. On your first day, do no more than 20 reps and STOP. Wait 2 days then try 30.
You’ll see what I mean. I typically do between 60 and 80, with a short pause of 5 to 10 seconds
between sets of 20. You’ll feel the power.
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Figures 1, 2 and 3 – Here I am doing a walking lunge, and my wife, Cynthia is doing static lunge or leg press with her rear leg up on the bench. Notice that in both cases the
front knee doesn’t get in front of the foot. keep your knee back and avoid going too low
so that you avoid knee injury.
Strength and Power Exercises
I like exercises that use groups of muscles working together in a coordinated effort. From an
efficiency standpoint, I get a harder workout with fewer sets while using a large number of
muscles.
My feeling is that these types of exercises help your nervous system and coordination as well. I
will do some sets that isolate certain muscles if I have extra time or am rehabilitating from an
injury. Lateral raises for shoulders, heel raises for calf muscles and so on. These types of sets
are secondary for me.
So, here’s the short list for a nice 40-minute workout.
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Pull-ups
These are awesome. They combine several muscle groups for great overall strength and
coordination. Lats, biceps, forearms and lots of other bits are hit hard by pull-ups. There are not
that many exercises that can use that many muscles in every set.
These are difficult at first, so give yourself a break. Use a chair to help you get through at least 8
in each set, and as your strength and technique improves, only use the chair once you stall or
fail on a repetition.
Do 3 sets of at least 8. These are a great windsurfing exercise. Stick with it!
Make sure you are getting the full range of motion. At the bottom of a rep, your arms should be
almost completely straight, and at the top of the rep your eyes, nose or chin should be at bar
level ( depending on what bar you use ).
You’re not in a contest at the pub where they call little squeaky reps a “pull-up”. You’re trying to
get strong and stay that way. Start right by training your muscles with a full range of motion.
I’ll take 5 good clean smooth reps that take 3 seconds each over 12 or 15 cheesy reps every
time.
That little bit of advice (or attitude) applies for the rest of the exercises as well. If you don’t have
a fancy pull-up bar like mine, then you can get a pull-up bar in a sporting good store and install
in a doorway or suspend it from the ceiling in your garage.
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Everybody
Copyright
©2002
gets into
Trilocom
pull-ups!
Inc. All
It’s
rights
a family
reserved.
tradition.
Dips
Another great exercise for a combination of muscles. Lats, triceps, some shoulder, and some
lower pec are loaded by dips.
Use your chair again to make at least 8 repetitions possible. Work up to 3 sets.
I like to do really long reps: From elbows nearly locked (but not locked) all the way down till my
armpits are down near my hands. I’m told this is “too far”, but I like the stretch. Most folks just
drop till they get their upper arms orizontal, and then press back up.
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At the bottom of this rep, my upper arm is horizontal.
Overhead Press
I find that the one muscle group that needs maintenance that doesn’t get worked very well in
other exercises, is shoulders, specifically the medial deltoid. This is the muscle on the top and in
the middle of your shoulder. Without using free-weights, I suppose one could do a handstand
against a wall and press up and down. I wish I could say that my power to weight ratio was that
good but it’s not.
I do have a set of dumbbells that adjust from 5 to 45 pounds for each hand. These are what I
use for shoulder presses. There are a lot of other unique exercises that can be done if you have
free-weights.
Overhead presses can be done standing up, but I find that using the bench to support my back
and neck prevents injury, especially as I use more weight. If you perform these while standing,
be careful not to arch your back excessively, or you may injure the spinal muscles, vertebrae or
disks!
It is very important to start out light and add weight while maintaining very good form. Don’t
cheat! When one arm stalls on the way up, stop! Don’t start leaning and pumping and tweaking
other parts of your body to complete the repetition. You WILL hurt yourself. If you can’t get 8
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reps completed cleanly, then lighten the weights.
I had a sore shoulder at the end of the season last year (from sailing and other stuff), and had to
start out at 15lbs. just to be able to complete reps cleanly due to the pain. I worked out regularly
and built up slowly to my normal weight. A disciplined approach pays off.
Overhead Press - If you can’t get both hands to move from your shoulders all the way ov
er head smoothly, then it’s time to end the set. Use less weight with good form.
Pushups
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This is the classic chest, tricep and shoulder exercise. Don’t fall into the rut of quick shallow
pushups. Go for the full extension and drop till you are right next to the floor. You may do half as
many repetitions as you used to, but you will work your muscles so much better and stretch a bit
more. Do 3 sets and work up to sets of at least 15. You should be able to work up to sets of as
much as 20 or 30. As you start to fail on reps, you can drop to your knees to reduce the load on
your arms and finish the repetition. Drop to your knees if you can’t getat least 10 reps completed
per set.
I have a few pushup variations that I rotate through. The typical position is with hands almost
directly under my shoulders. On another day or another set I might move my hand positions
wider, while concentrating on keeping my elbows flared out. This works your chest and shoulder
differently. Try placing your hands shoulder width, but down by your ribs.
Whoa! You get the idea. Variation is good.
Vary your hand position to work your chest, shoulders and arms differently.
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Get down! Down low for a stretch, and to add distance for a good rep. When I’m on carpe
t I push on my knuckles with fingers relaxed and a little thumb pressure. It’s
easier on my wrists, adds a little more stretch/distance and I can reposition my
hands more easily for variations.
Back Extensions
If you have lower back problems then you are not alone! My chiropractor and I can clearly see
the wear and tear in the X-rays. I get adjustments and perform some back-specific stretches,
but the biggest help I believe has been doing back extensions. I am in much less pain and visit
my chiropractor infrequently as a result. If you think you have a back problem go see a
professional and get on a stretching and exercise program!
I chose to buy a back extension bench. I do 3 sets of 15 reps. I swing down in a controlled
fashion, then extend back up to a horizontal position. I also like to put my hands in front of my
forehead, since placing them behind my head just adds more strain to my neck. My neck has a
tough enough time supporting my big fat head.
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Abdominal +
I do some standard crunches and one funky exercise.
Reverse Beetle
My weight training book calls this exercise the “reverse beetle”, because you look like a beetle
on it’s back while performing it. I’ve been called worse! It exercises your abdominal muscles and
your hip flexors (hip flexors are what allow you to raise your legs up and forward). It feels weird
at first but comes easily once you get your torso and legs coordinated. Place your hands and
arms across your chest for balance. I do one set of these. Start with 10 and work up to 50 if you
can!
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Beetle – Balance on your butt at the bottom of your rep. Legs and back off the ground.
Crunches (abdominal curls)
The idea is to do a lot of reps that isolate the abdominal muscles. The range of motion per
repetition is not very large, so you need to do a lot of reps. Lay on your back, arms across your
chest and knees bent or legs up a wall. Curl your trunk up and forward by raising your head and
shoulders from the ground.
Your back should be as stationary as possible. I do 50 to 100 reps.
Regular Crunches – Shoulders and pelvis “squeeze” toward each other. A gut curl!
Crunch tips
1) Don’t put your hands behind your head! You will hurt your neck! Many people pull on the
back of their head, which doesn’t help them work their abdominal muscles, and can really hurt
their neck.
2) Pick a spot straight up on the ceiling to look at and don’t take your eyes off of it during
repetitions. This keeps you from grinding your chin into your chest and hurting your neck.
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Oblique Crunches
These are crunches with a slight diagonal twist to work your obliques. Same setup as the
crunches but now you are going to use one arm to “point” diagonally and raise only one
shoulder. Work up to 50 to 100 per side.
Oblique Crunch – Diagonal squeeze, opposite shoulder to hip.
How I organize the workouts
Off-season
October through March I follow this routine. Of course I blow-off workouts! Christmas, travel,
houseguests… I have excuses! But mostly, I stick to it.
- Run – 20 minutes every morning or every second morning followed by walking lunges.
- Evening Workout – takes 40 minutes to 1 hour. 50 reps each
- 3 sets of pull-ups
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-
3 sets of Dips – or – 3 sets of military presses (alternate workouts)
3 sets of back extensions
3 sets of pushups
1 set of reverse beetles – 30 reps
1 set of straight crunches – 50 reps
2 sets of oblique crunches, one to the left side and one to the right
Here are optional sets that can be used to fill in gaps and if you have the time.
-
Lunges
Shoulder shrugs
Lateral raises
Bent over rows
In-season
April through about mid October I am able to sail fairly consistently 3 to 4 days per week. When
the weather doesn’t cooperate or I am otherwise occupied, I invoke an abbreviated workout just
to help me make it through to the next session.
- Run for 20 minutes followed by a small number of lunges (they can leave you in pain if you
have laid off them and then suddenly do 40 or 80… you might need to use a wheelchair.)
- 2 or 3 sets of pull-ups
- 2 or 3 sets of dips
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- Full abdominal workout
Stick with it
Creating and maintaining the “workout habit” requires discipline. However, once established, the
results appear, and pay dividends in windsurf racing and in so many other areas. I sleep better,
work more efficiently and feel more energetic when I’m on a regular workout and/or sailing
schedule. It’s helped me get great racing results and prevent injury. Get the habit and stick with
it.
I hope you will use this information to improve your sailing and racing. You should consider
getting Winning Formula Volume 1 if don’t already own it. It contains the core high
performance techniques upon which all others in these
Wi
nning Formula Coach
publications will be built.
Regards,
Rob Hartman
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http://www.WindsurfRace.com
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La préparation physique pour être en forme sur une

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