Winning Formula Coach Issue 2
May 2002
Work Out
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 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.
3) The home health club 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 1/2 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.
Disclaimer - I'm not a certified trainer, nor am I a doctor. Consult your
physician before engaging in any exercise regimen.
The Workout
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.
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.
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.
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.
Everybody gets into pull-ups! It's a family 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 horizontal,
and then press back up.
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 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
over head smoothly, then it's time to end the set. Use less weight with good form.
Pushups
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 get
at 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.
Get down! Down low for a stretch, and to add distance for a good rep. When I'm on
carpet 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.
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!
Beetle - Balance on your butt at the bottom of your rep. Legs and back off the
ground.
Beetle - Top of the rep has your abs and hip flexors sqeezed.
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.
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.
o 3 sets of pull-ups
o 3 sets of Dips - or - 3 sets of military presses (alternate workouts)
o 3 sets of back extensions
o 3 sets of pushups
o 1 set of reverse beetles - 30 reps
o 1 set of straight crunches - 50 reps
o 2 sets of oblique crunches, one to the left side and one to the right
- 50 reps each
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
- 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
Winning Formula Coach publications will be built.
Regards,
Rob Hartman
http://www.WindsurfRace.com