Power Boost - 5 days Sport Retreat in Msambweni, Kenya
Power Boost - 5 days Sport Retreat in Msambweni, Kenya
YU Resort, Msambweni, Кenya
Up to 30 in group
January 24 - 28, 2026
Retreat Highlights
- Sunrise Qi-Gong, breathing, and mobility sessions
- Martial arts basics, forms, and partner drills
- Self-defense training and realistic scenario practice
- Strength, core, and explosive power circuits
- Ice bath sessions with guided breathing control
- Beach footwork, balance drills, and outdoor water activities
- Traditional weapons training (Bo/Staff)
- Mindset, recovery, and mental focus practices
- Team challenges and performance demonstrations
- Stretching, yoga-inspired flow, and meditation sessions
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 5-day Power Boost Sport Retreat is a high-intensity, well-rounded program that combines martial arts training, physical conditioning, and mental resilience practices.
Here’s what stands out:
Holistic Approach: It’s not just about physical skills; it integrates mindfulness, breathing exercises, and recovery techniques like yoga and ice baths to balance body and mind.
Progressive Learning: Participants start with fundamental techniques (stances, kicks, hand techniques, basic self-defense) and advance to sparring, tactical drills, and realistic self-defense scenarios, ensuring measurable improvement.
Outdoor Adventure: The inclusion of a boat trip with sandbank exploration and snorkeling adds excitement, team-building, and practical application of skills in a new environment.
Performance & Assessment: The retreat concludes with technical tests, partner demos, and a team challenge, giving participants a sense of accomplishment and tangible results.
Mental Resilience: Mindset training, meditation, and reflection circles are woven throughout, helping participants stay focused, manage stress, and enhance mental clarity.
Overall, it’s ideal for martial arts enthusiasts, athletes, or anyone looking to boost physical performance, sharpen skills, and strengthen mental focus in an immersive, structured environment.
Here’s what stands out:
Holistic Approach: It’s not just about physical skills; it integrates mindfulness, breathing exercises, and recovery techniques like yoga and ice baths to balance body and mind.
Progressive Learning: Participants start with fundamental techniques (stances, kicks, hand techniques, basic self-defense) and advance to sparring, tactical drills, and realistic self-defense scenarios, ensuring measurable improvement.
Outdoor Adventure: The inclusion of a boat trip with sandbank exploration and snorkeling adds excitement, team-building, and practical application of skills in a new environment.
Performance & Assessment: The retreat concludes with technical tests, partner demos, and a team challenge, giving participants a sense of accomplishment and tangible results.
Mental Resilience: Mindset training, meditation, and reflection circles are woven throughout, helping participants stay focused, manage stress, and enhance mental clarity.
Overall, it’s ideal for martial arts enthusiasts, athletes, or anyone looking to boost physical performance, sharpen skills, and strengthen mental focus in an immersive, structured environment.
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 – Outdoor & Water Highlight
• 06:30–07:00 Snack & briefing
• 07:00–08:00 Warm-up & breathing
• 08:00–08:30 Compact breakfast
• 09:00–13:00 Boat trip (sandbank & snorkeling)
• 13:30–14:30 Lunch
• 14:30–15:15 Beach footwork & balance drills
• 15:15–15:30 Short break
• 15:30–16:30 Mindset & recovery practice
• 16:30–16:45 Snack break
• 17:00–18:00 Stretching & mobility
• 19:00–20:00 Dinner
• 20:30–21:15 Sharing circle
Day 4 – Technical Deep Dive
• 07:00–08:00 Jogging & breathing
• 08:00–09:00 Breakfast
• 09:30–10:45 Technique & tactics
• 10:45–11:00 Short break
• 11:00–12:30 Sparring strategies
• 12:30–14:00 Lunch
• 14:00–15:15 Traditional weapons basics (Bo/Staff)
• 15:15–15:30 Short break
• 15:30–16:30 Realistic self-defense scenarios
• 16:30–16:45 Snack break
• 17:00–18:30 Recovery: fascia training & ice bath
• 19:00–20:00 Dinner
• 20:30–21:15 Team circle
Day 5 – Closing Day
• 07:00–08:00 Power flow & meditation
• 08:00–09:00 Breakfast
• 09:30–10:45 Extended technical test
• 10:45–11:00 Short break
• 11:00–12:30 Performance show / partner demos
• 12:30–14:00 Lunch
• 14:00–15:15 Team challenge
• 15:15–15:30 Short break
• 15:30–16:30 Stretching & breathing practice
• 16:30–16:45 Snack break
• 17:00–18:00 Closing meditation & reflection
• 19:00–20:00 Dinner
• 20:30–21:15 Certification ceremony
• 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 – Outdoor & Water Highlight
• 06:30–07:00 Snack & briefing
• 07:00–08:00 Warm-up & breathing
• 08:00–08:30 Compact breakfast
• 09:00–13:00 Boat trip (sandbank & snorkeling)
• 13:30–14:30 Lunch
• 14:30–15:15 Beach footwork & balance drills
• 15:15–15:30 Short break
• 15:30–16:30 Mindset & recovery practice
• 16:30–16:45 Snack break
• 17:00–18:00 Stretching & mobility
• 19:00–20:00 Dinner
• 20:30–21:15 Sharing circle
Day 4 – Technical Deep Dive
• 07:00–08:00 Jogging & breathing
• 08:00–09:00 Breakfast
• 09:30–10:45 Technique & tactics
• 10:45–11:00 Short break
• 11:00–12:30 Sparring strategies
• 12:30–14:00 Lunch
• 14:00–15:15 Traditional weapons basics (Bo/Staff)
• 15:15–15:30 Short break
• 15:30–16:30 Realistic self-defense scenarios
• 16:30–16:45 Snack break
• 17:00–18:30 Recovery: fascia training & ice bath
• 19:00–20:00 Dinner
• 20:30–21:15 Team circle
Day 5 – Closing Day
• 07:00–08:00 Power flow & meditation
• 08:00–09:00 Breakfast
• 09:30–10:45 Extended technical test
• 10:45–11:00 Short break
• 11:00–12:30 Performance show / partner demos
• 12:30–14:00 Lunch
• 14:00–15:15 Team challenge
• 15:15–15:30 Short break
• 15:30–16:30 Stretching & breathing practice
• 16:30–16:45 Snack break
• 17:00–18:00 Closing meditation & reflection
• 19:00–20:00 Dinner
• 20:30–21:15 Certification ceremony
Note: Schedule is approximate and may change
Getting Here
Power Boost, YU Resort, Msambweni, Кenya
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
What's Not Included
- Flights costs
- Travel insurance
- Visa fee
- Additional activities not included in the itinerary
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