Kickstart - 3 days Sport Retreat in Msambweni, Kenya
Kickstart - 3 days Sport Retreat in Msambweni, Kenya
YU Retreats, YU Resort, Msambweni, Kenya
Up to 30 in group
January 24 - 26, 2026
Retreat Highlights
- Sunrise Qi-Gong and mindful breathing sessions
- Martial arts fundamentals: stances, kicks, and hand techniques
- Partner drills and reaction training for coordination and focus
- Self-defense basics and real-life application
- Beach run with Wim Hof breathing practice
- Ice bath session for recovery and mental resilience
- Strength and mobility training to boost power and flexibility
- Stretching and yoga-inspired flow for balance and recovery
- Guided meditation and reflection circles each evening
- Technical feedback and certification on the final day
About this Retreat
Your Guides
Dr. Held — also known as Dr. YU — is a sports scientist, 6th Dan in Traditional Taekwondo, and the Founder & Director of YU-Taekwondo, one of Austria's most successful martial arts academies with over 30 locations.
A generally sworn and court-certified expert in martial arts (one of only three in Austria), Dr. Held also trains for the “Sports Administrator” apprenticeship and is a certified NLP Master Practitioner.
Known for his incredible precision and power, Dr. YU can smash a lamp hanging three meters above the ground with his foot and easily break through stone slabs.
Beyond his physical mastery, he is a doctor of sports science, author, entrepreneur, and passionate mentor dedicated to helping others reach their highest potential.
He lives fully by his philosophy of “moving mind and body.”
“Through the harmony of body and mind, humans are capable of the highest achievements. Taekwondo is not just a martial art — it’s a life path toward a healthier, more dynamic body, a contented soul, and a strong spirit.” — Dr. Held.
Since earning his first Taekwondo Master’s degree in 1998, Dr. Held has pursued extensive training in sports science, osteopathy, psychology, and pedagogy.
He embodies a calm, grounded presence and believes that conscious movement strengthens the body holistically while enhancing willpower, intelligence, and adaptability.
Since 2021, Dr. YU has dedicated his work to training advanced students, instructors, and school leaders, while leading seminars, workshops, and mentoring programs.
He also continues to share his wisdom through books, talks, and personal coaching, inspiring others to find strength and serenity through movement.
Details of this retreat
The KICKSTART Retreat is a powerful 3-day introduction to physical and mental transformation — perfect for anyone ready to reignite their energy, focus, and motivation. Combining martial arts fundamentals, mindful movement, and breathwork, this retreat helps you reconnect with your body’s strength and your mind’s clarity.
Each day blends intensive training with active recovery and reflection. Mornings begin with sunrise Qi-Gong, breathing, and mobility, awakening body awareness and focus. Midday sessions develop martial arts techniques, partner drills, and self-defense basics, while afternoons emphasize stretching, core work, and energy flow. Evenings wind down with meditation and reflection circles, allowing full integration and relaxation.
You’ll leave feeling stronger, clearer, and rebalanced — with improved posture, sharper focus, and renewed confidence to continue your fitness or martial arts journey.
✨ The perfect reset for your body, mind, and motivation.
Each day blends intensive training with active recovery and reflection. Mornings begin with sunrise Qi-Gong, breathing, and mobility, awakening body awareness and focus. Midday sessions develop martial arts techniques, partner drills, and self-defense basics, while afternoons emphasize stretching, core work, and energy flow. Evenings wind down with meditation and reflection circles, allowing full integration and relaxation.
You’ll leave feeling stronger, clearer, and rebalanced — with improved posture, sharper focus, and renewed confidence to continue your fitness or martial arts journey.
✨ The perfect reset for your body, mind, and motivation.
Schedule
Day 1 – Arrival & Activation
• 07:00–08:00 Sunrise Qi-Gong, breathing & mobility
• 08:00–09:00 Breakfast
• 09:30–10:45 Basics (stances, kicks, hand techniques)
• 10:45–11:00 Short break
• 11:00–12:30 Partner drills & reaction exercises
• 12:30–14:00 Lunch & rest
• 14:00–15:15 Self-defense basics
• 15:15–15:30 Short break
• 15:30–16:30 Stretching (hips, legs, back)
• 16:30–16:45 Snack break
• 17:00–18:30 Core training & technical flow
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation (body scan)
Day 2 – Energy & Power
• 07:00–08:00 Beach run & Wim Hof breathing
• 08:00–09:00 Breakfast
• 09:30–10:45 Forms/Katas (traditional sequences)
• 10:45–11:00 Short break
• 11:00–12:30 Partner drills & light sparring
• 12:30–14:00 Lunch
• 14:00–15:15 Ice bath session ❄️ with breathing control
• 15:15–15:30 Short break
• 15:30–16:30 Strength circuit (bodyweight, explosive power)
• 16:30–16:45 Snack break
• 17:00–18:30 Stretching flow (yoga-inspired)
• 19:00–20:00 Dinner
• 20:30–21:15 Evening reflection circle
Day 3 – Test & Balance
• 07:00–08:00 Morning flow & meditation on the beach
• 08:00–09:00 Breakfast
• 09:30–10:45 Technical test (basics, partner, combinations)
• 10:45–11:00 Short break
• 11:00–12:30 Feedback session / video analysis
• 12:30–14:00 Lunch
• 14:00–15:15 Team challenge (self-defense scenarios)
• 15:15–15:30 Short break
• 15:30–16:30 Recovery & breathing exercises
• 16:30–16:45 Snack break
• 17:00–18:30 Final stretching & visualization
• 19:00–20:00 Dinner
• 20:30–21:15 Certification circle
• 07:00–08:00 Sunrise Qi-Gong, breathing & mobility
• 08:00–09:00 Breakfast
• 09:30–10:45 Basics (stances, kicks, hand techniques)
• 10:45–11:00 Short break
• 11:00–12:30 Partner drills & reaction exercises
• 12:30–14:00 Lunch & rest
• 14:00–15:15 Self-defense basics
• 15:15–15:30 Short break
• 15:30–16:30 Stretching (hips, legs, back)
• 16:30–16:45 Snack break
• 17:00–18:30 Core training & technical flow
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation (body scan)
Day 2 – Energy & Power
• 07:00–08:00 Beach run & Wim Hof breathing
• 08:00–09:00 Breakfast
• 09:30–10:45 Forms/Katas (traditional sequences)
• 10:45–11:00 Short break
• 11:00–12:30 Partner drills & light sparring
• 12:30–14:00 Lunch
• 14:00–15:15 Ice bath session ❄️ with breathing control
• 15:15–15:30 Short break
• 15:30–16:30 Strength circuit (bodyweight, explosive power)
• 16:30–16:45 Snack break
• 17:00–18:30 Stretching flow (yoga-inspired)
• 19:00–20:00 Dinner
• 20:30–21:15 Evening reflection circle
Day 3 – Test & Balance
• 07:00–08:00 Morning flow & meditation on the beach
• 08:00–09:00 Breakfast
• 09:30–10:45 Technical test (basics, partner, combinations)
• 10:45–11:00 Short break
• 11:00–12:30 Feedback session / video analysis
• 12:30–14:00 Lunch
• 14:00–15:15 Team challenge (self-defense scenarios)
• 15:15–15:30 Short break
• 15:30–16:30 Recovery & breathing exercises
• 16:30–16:45 Snack break
• 17:00–18:30 Final stretching & visualization
• 19:00–20:00 Dinner
• 20:30–21:15 Certification circle
Note: Schedule is approximate and may change
Getting Here
Power Boost, YU Retreats, YU Resort, Msambweni, Kenya
Directions
Mombasa International Airport. Transfer options available - 45 min drive.
Accommodation
Welcome to the "Earth" room, a 29 square-meter retreat on the ground floor of the upper resort. From the balcony, you'll enjoy breathtaking views of Kenya's green gardens and palm trees. The swinging bed invites you to dream, surrounded by the gentle rustle of leaves and the chirping of birds. The interior design with earth tones and natural materials creates a soothing atmosphere. Welcome to this place of harmony and inspiration, connecting you with the beauty of nature.
Program Price with Earth Double Sharing room per person, full board
Program Price with Earth Single room per person, full board
Venue & Amenities
A/C in Rooms
Free Wifi
Spa
Sauna
Pool
Towels
Free Parking
Kitchen
Tour Assistance
Hot Tub
Coffee/Tea
Cafe
Restaurant
Fitness Center
Yoga Studio
Housekeeping
Bicycles For Rent
The YU Resort, situated in the picturesque coastal town of Diani / Msambweni Kenya, was envisioned by Dr. Andreas Held, epitomizing a unique fusion of adventure, wellness, and luxury. Established to offer an unparalleled guest experience, the resort features two distinct accommodations: the economical “Upper Resort” and the sumptuous “Beach Villa”. Each is set against a backdrop of breathtaking beach vistas, designed to immerse guests in an ambiance of tranquility and exclusivity offering a stun
Meals
Menu Types
Vegan
Vegetarian
Pescetarian
Ayurvedic
Includes Meat
Organic
Gluten Free
Dairy Free
Nut Free
Meals at our retreat center are thoughtfully prepared to be both nourishing and satisfying. We offer balanced plates featuring fresh vegetables, wholesome proteins, and hearty sides.
What's Included
- Parking
- Wifi connection
- 3 daily delicious and nutritious meals
- Water, tea, coffee served throughout the day
- Specialized workshops
- Pre and post retreat support from our team
- Luggage storage
- Accommodation
- Welcome drink
- Daily meditation classes
- Group excursions/activities
- Free excursions to sites of interest
What's Not Included
- Flights costs
- Travel insurance
- Visa fee
- Additional activities not included in the itinerary
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