Kiteboarding Fitness with Chris Bobryk

The Chris Bobryk interview,

Today, we are flying over to Ft. Lauderdale, Florida and heading over to Miami. Palm trees, sunshine, and blue skies... what's not to love?!

We're going to check in with Chris Bobryk and get some tips on how to stay fit and in good shape as a kiter! He'll tell us a bit about how to stay healthy, prevent injury, and recover if you do find yourself injured.

But first, it's time to slow down and relax. It was a hectic week in Las Vegas and LA, and a day of downtime, a pool session, and enjoying downtown Miami is a much welcomed break!

I'm on my way to meet Chris Bobryk who some call the American Sledgehammer. We're going to grab breakfast, try a Cuban Colada, a local coffee specialty, then have a chat about what kiteboarding fitness and what Chris has been up to lately!

Interview

We are with Chris Bobryk today in Miami's Coconut Grove. Chris, you have an injury, what's going on here?

Chris: I tore my ACL and meniscus, just had it repaired, replaced, and it'll be better pretty soon.

So this is a common injury for kiters?

Chris: A lot of kiters get this injury because we take such hard impacts, especially in the wakestyle community with the freestyle guys. That's why you see everybody with the braces.

What's the recovery plan for you?

Chris: Right now, I've been going to physiotherapy 3 days a week, today I got on the bicycle moving it around, in a month I'll be walking without the brace. Right now I'm straight legged and putting weight on it. Within 6 months, you'll be seeing me out there shredding again.

Back in business! When you're fully functional, what's your typical fitness routine?

Chris: Basically, I like to do everything outside and stay active. I don't do a whole lot of stuff inside. I like to do a lot of pull ups, maybe twice a day go outside and hit the bars... pull ups, dips, do abs. You're always using your core with kiting and doing a lot of pull exercises.

Don't forget, you don't want to build one side of your body and forget the rest. What I like to do is keep it balanced. Whenever I go kiting, maybe I'll do more pushups than pull ups, and do more push exercises to balance your body out. Balance is important, and that's the same with your body.

For people that are on the beginner or intermediate level of kiting, would you say that strength training is important?

Chris: To prevent injury, I would definitely say that everyone should be out there getting active... especially to stay clear of injury. There are two reasons to work out: to prevent injury, and be able to kite longer. Everybody wants to kite as long as they can, especially when you have a limited amount of time to kite. You want to be able to push as hard as you can for as long as you can.

Before I go kite, I can warm up and do a little run, not so much stretching but more so calisthenics to get your body warm so you're ready to go send those tucked knees and tail grabs, and afterwards do the same thing, maybe a little cool off run, a couple stretches here and there... and then have a beer!

Because.. balance! You have to treat yourself well. Work hard, drink beer! You said calisthenics, what is that?

Chris: It's mostly body weight stuff that I like to do. More stretching your muscles out and less heavy weight. The reason I like to do it is because it builds your muscles at the same time as building your joints, and that's what helps you prevent injury, compared to heavy weight lifting where maybe you're going to build your muscles too quick and the rest of your body is not going to be able to handle it.

Are you ever hitting the gym or are you always in parks or outdoor spaces?

Chris: I'll never buy a membership to a gym, because I think it's ridiculous when you can be out in this beautiful park here.

Tell us a bit more about you.. someone told me that you go by the name the American Sledgehammer. What's that about?

Chris: I have a couple nicknames that have been handed to me throughout the years. A lot of people call me Ricky Bobby, which is my last name backwards.. Bobryk, Ricky Bobby... and I like to go fast. And send it.

American Sledgehammer, before I got really good I just fell a lot. I think that's where that came from. Just slamming a lot. A lot of slamming, and finally I started to land a few things here and there. But still, I slam a lot.

You were a wrestler before a kiter?

Chris: I didn't wear a mask! It was highschool wrestling mostly that I did. Wrestling and kiting mix really well together because you have to use a lot of your core strength, and the mentality of a wrestler goes with kiting really well because with wrestling you have to go hard, and train full on. With kiting as well, when you fall you have to be able to get back up no matter how hard you fall and try it again.

Why did you make the transition into kiting?

Chris: I was at the beach - I've always been at the beach and skating, and pretty much every extreme sport from wrestling and MMA and every board sport there is, and I saw somebody on the beach one day at MacKite's event King of the Great Lakes, and some pros came in and I saw them flipping around and I was like "I have to do that!".

The next day, I went on eBay and got the kite, a cheap kite. It was maybe not the best option, go to your local kite dealer or MacKite, maybe a better option! From there, I had to figure out my board situation, so I was in woodshop and started making boards for a few years.

Finally, the MacKite guys started to recognize me and helped me out, and I got hooked up with them and have been with them ever since. My homies!

They're the best!

Chris: They are.

What's next for you? You just switched to RRD recently, riding with them?

Chris: Yep, I just made the switch I've been stoked. I got to visit them in Italy, check out the brand and meet everybody. I'm really excited for what they're about and progressing. They're really into the R&D and just developing the best product. They're great guys to work with.

Are you traveling this summer?

Chris: I'm doing a few trips, right now I'm going to go back up to North Carolina, maybe go to Hatteras and hang out with the guys over there, shoot a bit for some people, and continue to shoot some things in Charleston with Session Sports, and continue my PT.

Now, Chris is going to show us a couple workouts!

Chris: We're going to keep it simple today. I like to do an all around balanced body workout. Pull ups, push ups, dips. For someone that doesn't have a 

Working out with someone aptly named the American Sledge Hammer was an enlightening experience, to say the least. To tell you the truth, I don’t work out that much on my own. That said, Chris convinced me that the health benefits and progression that comes along with physical fitness are too good to pass up. Since my experience, I’ve started a regimen of my own.

For me, I like to keep it simple. As I'm always on the road much like Chris, I'm sticking to basic calisthenic movements that will promote, balance, endurance and general well being. Along with the strength needed to keep pushing my riding. 

Usually I'll start with a warm up with basics like jumping jacks, or mountain climbers. From there, I move into my personal favorite move, Squats. I'll follow up with some push-ups and planks. I don't do pull ups too often however, I make a point to stay active outdoors and that includes activities like rock climbing. I often wrap up my workout with a brief yoga session to maintain balance and flexibility.  As this blog would not be complete with out a more in depth look at kiteboarding fitness, I've linked up with Rygo at MACkite to compile a list of progressions you can work on yourself. His blog is listed below. 

I should lead into this one stating I am not a fitness professional. Just an enthusiastic kiteboarder and fitness buff. Always consult your doctor before beginning any fitness routine.

It’s a common question asked by new and seasoned kiters alike.

Am I in good enough shape to kiteboard? And the most common answer is a resounding yes! Kiteboarding is accessible to people of all ages and most fitness levels. I’ve known people in their 80’s practicing the sport. Now that said, pushing your riding to the next level sometimes takes some cross training. Strength and endurance are a must for next level riding.

Strength and endurance are a must for next level riding. Rygo getting his stretch on. 

From my experience, the stronger and lighter I am, the longer and harder I can push my sessions. Not to mention I enjoy my time on the water so much more! So where to even start? Well first, you should start small and find something you enjoy! If free weights are your thing, by all means, start pushing some weight around. Maybe running is your cup of tea? Hit the pavement or some local trails. If you're into yoga, go ahead and turn yourself into a pretzel, just so long as your not eating one.

Over the years, I have experimented with various routines. About two years ago thanks to my good friends, Chris Bobryk and Steve Lee, I discovered an entire world of bodyweight movement. Enter Calisthenics! If you read any fitness blogs you know there is a movement in the fitness community. One that is moving towards this minimalist approach. There is a certain primal appeal to being able to work out anywhere, anytime with next to no equipment. A playground on the beach can be your own personal gym at dawn! Best of all the progression is almost limitless, much like kiteboarding.

There is a certain primal appeal to being able to work out anywhere. A playground on the beach can be your own personal gym at dawn!

Beginners will benefit from a three day a week full body routine.

Even an experienced athlete will benefit from the frequency. The body needs repetition and frequency to learn new movements.

Training closed chain movements like pullups pushups and squats are a must.

A great example of a starter routine would be as follows:

I've included a link to a very well put together blog on this routine.

http://www.barbrothersgroningen.com/calisthenics-w...

1: Chin-ups (wrist facing your body)

• These are great for back and bicep strength as well as grip. Grip is pretty important for unhooked riding. Even if you don't unhook that first session of the season can strain your hands.
• Now don’t panic if you can’t do a chin-up yet!
• Try Australian chin-ups. Start with a low bar and keep your feet on the floor or use a chair.
• Progress to doing negatives; meaning you start high and lower yourself to the ground as slow as you can.

2: Wall squats

• It's easy to see how this position relates to all board sports. This move is great for building endurance for those longer sessions.
• Sit back against the wall and bend your knees to a 90 degree angle; Or as close to one as you can. Shoot for 30 seconds Don’t sweat it if you can’t hold for long. Much like kiteboarding, these things take time and patience.

3: Chair dips

• This will work your triceps. Like it sounds, grab a chair find a comfortable position that doesn't strain your wrist. Lower yourself down and up for as many reps as you can.

4: Squats 

• Squats might be the most important move you can do. Powerful explosive legs translates to more powerful and explosive pop on the water. Similar to the wall squat, only now balance as well as more muscle comes into the equation. Keep your knee over the ankle. Squat down until your butt touches your calves stand up and repeat. If balance is an issue use a wall or doorway. Eventually you will needs weights to progress or you can do more complicated moves like single leg squats aptly named the Pistol squat.

5: Push ups!

• Everyone should be familiar with this. Try different angles. If standard is too hard, use a bench or table. Likewise, you can mix it up with decline push ups or diamond push ups. When you become advanced try one arm pushups. Start with the archer pushup to learn these!

6: Pull ups. (wrist facing away)

• The staple! Hands down my favorite upper body workout. There as so many variations and progressions you will never get bored! Back, shoulders, arms and grip are all put to the test on these.
• After all it does take strength and endurance to get that bar to your hip on some unhooked tricks.
• Don't be afraid to make the move easier until you can do a true pull up. A chair under your feet goes a long way as well as negatives.

7: Leg raise or L sit

• Core is everything in kiteboarding!
• Leg raise: hang from the bar and lift your legs to the sky toes to the bar. If this hurts your shoulders try an L sit.
• L sit: put both hands on the ground face your wrist in whatever direction is the most comfortable and push up. Lift your feet off the ground and hold.
• Odds are you will not be able to get your feet off the ground. This is okay! Keep your legs as straight as possible and shift your butt from side to side. Hold as long as you can each time. With enough practice, you will develop the strength to try lifting your feet off the ground. Eventually, you will be able to hold it. Just keep going it will come with time!

8: Decline push ups

Same as the pushup except you elevate your feet on a chair or bench.

• These are a bit harder, don't expect to hit the same numbers as your regular push ups.
• Whats great about these is it will likely be the first exercise you modify the angle to increase difficulty. This concept might be the most important in body weight training. Once a move becomes easy you must make it more difficult to continue to yield results. This can be done in two ways. Adding weight IE: a weight vest. Or changing the angle to make the move more difficult.

All these basics can be done in a number of ways to increase difficulty. I've compiled a list. Feel free to google each of these moves for later more advanced training sessions.

There are many more progressions than listed here.

Push

Diamond push ups, wide push ups, decline push ups. hand stand push ups, archer push ups, one arm push ups!

strait bar dips, traditional dips, bridge push ups, slow push ups, planche push ups.

Pull

Wide grip, narrow grip, overhand underhand, archer pull ups, muscle ups, one arm pull ups, slow pull ups.

Squats

Lunge, Bulgarian lunge, slow squats, single leg dead lift, actual dead lift with weights, and of course, pistol squats!

Dominik sky has a great you tube channel: Check out some great beginner to advanced videos

Don't forget cardio! If you really want to up your game incorporate running on your off days.

Want to nail that next grab? Do yourself a favor and try some Yoga! Hands down, the best thing any athlete can do for their body, is daily yoga, even if it's brief.

Spend time on these things daily and it will improve. It might take a lot of time but anything worth achieving does. Remember how you were your first season of riding? Most importantly have fun with it and be safe. With time you might find yourself progressing to muscle ups one armed push ups and the infamous pistol squat.

With your newfound strength you’ll be be able to ride harder and longer.

Cheers

-Rygo 

Crystal Veness

Originally from Canada, she now calls the entire world her playground and simultaneously her workplace. Whether that's an impromptu office in the back of a rental car on top of a mountain or a hut on kite beach Cabarete, she is a true embodiment of the work-life balance movement.

Website: CrystalVeness.com

Instagram: @crystalintl

Facebook: CrystalVeness

Twitter: crystalintl

Ryan (Rygo) Goloversic

Many people dream of quitting their job, traveling the world and pursuing their passions. Rygo is one of those people. About eight years into a postal career, he decided to change everything and travel as a freelance videographer & writer. This took him from coast to coast and a variety of countries. Nowadays you can catch him on the phones, doing lessons, or working on videos. Of course, he still makes a point to travel as often as possible. He is passionate about helping people and sharing the stoke with his customers and students alike.