Physical fitness is important for any type of yacht racing; from your casual twilight sailing to long offshore events. The more intense regatta racing or long offshore events may require a higher level of fitness than your casual social sail, but staying fit will help you have fun, stay safe and enjoy your time on the water, no matter what type of racing you do.
Today, we have the pleasure of Michael Lane from Empower Private Coaching to provide some guidance with a few beneficial exercises that can be done to get, and stay, sailing fit.
Competition Sailing Endurance Preparation
When done regularly and consistently, these exercises will greatly add to your endurance output and physical ability. If you are currently on a program or regime, have your coach consult you where best to integrate these exercises. However, if you’re not currently partaking in a fitness program currently, in isolation these exercises should be done on every other day.
Exercise 1 – Modified Pallof Press / Stir the Pot
Sailing task: Winching
Type: EMOM
Gym Equipment: Cable Pully Machine
Rep / Set / Rest Notes:
- Beginners – easy/medium weight, 20sec/40sec/6 rounds
- Advanced – med/difficult weight 30sec/30sec/10 rounds
Video:
Exercise 2 – Rope Sled Pulls
Sailing task: Hoisting sails & sail trim / pit work
Type: EMOM
Gym Equipment: Sled, rope & plate
Rep / Set / Rest Notes:
- Beginners – easy/medium weight, 20sec/40sec/6 rounds
- Advanced – med/difficult weight 30sec/30sec/10 rounds
Video:
Exercise 3 – Kneeling Ski Pulls
Sailing task: Hoisting sails, spinnaker drops
Type: EMOM
Gym Equipment: SkiErg
Rep / Set / Rest Notes:
- Beginners – easy/medium weight, 20sec/40sec/6 rounds
- Advanced – med/difficult weight 30sec/30sec /10 rounds
- Both arms at same time (Bilateral)
Exercise 4 – Standing Ski Pulls
Sailing task: Hoisting sails
Type: EMOM
Gym Equipment: SkiErg
Rep / Set / Rest Notes:
- Beginners – easy/medium weight, 20sec/40sec/6 rounds
- Advanced – med/difficult weight 30sec/30sec/10 rounds
- Left arm then right arm (Unilateral)
Video:
Exercise 5 – Bosu Calf Raises
Sailing task: Balancing / stability
Gym exercise: Bosu Calf Raises
Type: REPS/SETS
Gym Equipment: Bosu
Rep / Set / Rest Notes:
- Beginners – 10 reps/4 sets/45 sec rest
- Advanced – 15-20 reps/10 sets/20 sec rest
- Use tips of fingers against wall if some support only if necessary
Video:
Glossary of Terms
EMOM – Every minute on the minute’. Use your stop watch, complete the task in the time given, rest, then repeat task again on the start of the next minute.
REPS/SETS – Repetitions – the amount of times you repeat the exercise, Sets – the amount of times you complete the set of repetitions. IE Complete 4 sets of 10 repetitions of an exercise total of 40 reps with rest between each set.
ROUNDS – The number of times to complete the the exercise. Same as sets, but in reference to a timed activity.
About Empower Private Coaching
Empower Private Coaching (EPC) is an online personal training concept which helps everyday people develop their health and fitness ability remotely. EPC offer one-on-one private coaching in holistically in exercise, nutrition, lifestyle development and soon counselling. EPC’s focus and purpose is to bridge mental and physical health development worldwide, in a supportive and private environment.
If you would like further information, please contact Michael Lane at michael@empowerprivate.com.
