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.
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