No wind means gymtime

No wind means it's time for other activities that can help me achieve my goals. One of these activities is going to the gym to get stronger, faster, and more flexible.

For me, the gym has an additional benefit. A few months ago, I injured my left knee while kitesurfing. I had a dislocated patella, which is considered one of the "best" knee injuries since the recovery time is relatively short and doesn't require surgery. The downside is that once you dislocate a ligament, the chance of it happening again is high.

Naturally, I want my knees to be in tip-top shape to withstand new tricks, long sessions on the water, rough conditions, and to avoid dislocating again. The gym and the exercises I do will definitely help me achieve that.

Going to the gym feels like a necessity, even though it’s not something I particularly enjoy. It's helpful that I have a reason to go, and the physical therapist has provided me with a schedule of exercises.

Currently, I go to the gym three times a week. Two of those days are strength days, and the third day is a plyometric day. It’s nice to have some variation. So here the schedule:

Every workout starts with a warm-up:

• Cardio (treadmill, cross-trainer, or echo bike) - 10 minutes

• Glute bridge variations with band - 3 rounds:

  • 20 sec glute bridge holds

  • 20 sec butterfly glute bridge

  • 20 sec classic glute bridge

• Clamshells with band - 3 x 15 each side

• Banded knee extensions - 2 x 5 x 10 sec each side

• Elevated hamstring bridge - 3 x 10 each side

• Soleus raises - 3 x 15 each side

Strength day exercises:

• Banded hip thrust - 3 x 15 with every 5 reps a 5 sec hold

• Squats - 4 x 10

• Romanian deadlift - 4 x 10

• Leg extension hold at 30 degrees - 2 x 5 x 10 sec each side

• Swiss ball curl - 4 x 8

• Copenhagen plank - 3 x 20 sec each side

Those last two exercises make me question my sanity, but the physical therapist included them, so they must be beneficial. With all the exercises, I try to add a bit more weight each week, ideally increasing by 2.5kg.

Plyometric day exercises:

• Superset of 4 rounds each leg:

  • One-legged Romanian deadlift - 5 reps

  • One-legged broad jumps - 3 jumps, 5 reps

• Superset of 4 rounds each leg:

  • Reverse lunges - 5 reps

  • Step-up jumps - 5 reps

• Pogo jumps - 4 rounds:

  • 20 sec two legs

  • 20 sec left leg

  • 20 sec right leg

• Circuit of 3 rounds:

  • Pallof press - 15 reps each side

  • Suitcase carry - 15 meters each side

  • Ab rollout - 10 reps

This is my base schedule, but if I train with the physical therapist, there will be additional exercises that i can incorporate in my trainings.

For many timed exercises, I like to use the SmartWOD app. You set the settings with rounds and rest intervals, so you don’t have to constantly check the timer. Just wait for the app to signal the start or end of a round or rest period. Don’t work harder; work smarter!

If I don’t train regularly, my body gives small signals of 'weakness,' like a sore back half an hour into a session, or my hamstring tightening up quickly. A trained body not only improves kite sessions but also makes daily life easier. Even carrying grocery bags feels lighter.

So, start training! Or at least do something for your body.

xox Berit