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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