off season fitness

CAN172033

New Member
I live in Canada and I am only sailing on keelboats now that it's getting colder and want to know a good fitness schedule to work with, i'm getting a membership at a local gym and want to know what the "good guys" do when their not sailing.

I would really like a routine that is EXACT and applies just to sailors.

any help is welcomed
 
being a midshipman means I'm also in good shape, never really needed a gym, the daily sevens are the best.

Warm up with the basic stretchs
arms
back
chest
abs
thighs
cavs
triceps

then the daily seven exercises, do the same number of repetions of each exercise

Jumping Jacks (side strattle hops)
Push Ups (my favorite)
Sit-ups, or crunchs
flutter kicks
8 count body builders
hello dollies
calf raises

then follow that with either a distance run, cycling, or swimming...

you'll be in fighting shape in no time.
 
Michael Blackburns book Sail Fitter is fantastic! As well the Complete Guide to Laser Racing has a great fitness section. Really though you should talk to your doctor first (always talk to your phyician befor starting any training regime), A coach or have your coach talk to a trainer about the demands of sailing.

Cardio - 8 weeks 3+ week
Strength Hypertrophy - 8 Weeks 3+ week
Stength Endurance - 8 weeks 3+ week
Flexibility (trained sepretley from your workout routine)
Core Core Core! - 3+ week (some say dailey I say some recovery is good)
Mental Game! - All the time.

Specifics?? Talk to your PSA coach (if they are set up that way) or your club coach.
Steve McBride
 

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