Physical Training

Basic Importance of Physical Fitness For Sailors

Tiger Woods is a perfect example of somebody embracing physical exercise and showing how, apart from his incredible natural talents, working out can be beneficial to a sport, especially one that doesn ’t have a long history of cross training. Sailing is very similar. Most sailors have relied on being in pretty good shape, having excellent abilities on the water and not worrying too much about an exercise regime. The times have changed in the last ten years or so. Most Colleges have a weight lifting/cardiovascular program in which all sailors are required to attend. Olympic Campaigns immediately budget for a gym or trainer, and The Americas Cup teams have not only a trainer but a therapist, chiropractor, nutritionist and a host of other health and wellness services. Opti kids are getting the idea about fitness as well. Sometimes it’s as simple as seeing their role models setting the example.

So why is it important and beneficial to be exercising if you sail? Some answers are simple, some will take time to appreciate yet can matter the most. Depending on what type of boat you sail, various requirements will be placed on your body. Three to Five days of racing along with heavy air and plenty of sunshine will be very taxing and you will need to be in shape. The last thing you need is to loose a race simply because you bonked out before the other guy or couldn’t hike as long...

With single handed and double handed dinghy racing, most sailors realize that a strong core, quadriceps and arms are essential along with a healthy dose of endurance. A program needs to be created to target those muscles as well as developing the overall athlete. Use of a Bosu and stability ball can assist in the process along with other basic tools such as a hiking bench and standard exercises like wall sits. The concern must not only be your strength but what kind of recovery is available after severe exertion.

Positions on a big boat can be broken down from Bowman to Pit, Grinder, Trimmer, Helmsman etc and workouts can be tailored to key on various muscle groups which will be taxed the most. Bowman for example will need to focus on exercises that are similar to that of a gymnast or rock climber. Circuit training, agility and balance are all incorporated as well as emphasizing a steady cardiovascular program.

Injury prevention and management is yet another reason to be involved in an exercise routine. Accidents can and will happen and tweaks in the body are sometimes unavoidable. We need to keep moving. Organizing a smart rehab program will be the best thing though at times even the greatest athletes may need to simply rest.

One issue is clarity of thought. Terry Hutchinson, Americas Cup tactician, finds that training helps with decision making and stress management. Considering that he is a four time all-American and two time college sailor of the year, he understands how staying sharp, regardless of sailing ability, can make or break the outcome of a race at any level of competition. Anna Tunnicliffe realizes that the harder you train in a controlled environment like a gym, when race time comes, all will be in check and the only worry will be showing up on time, game face on and ready to sail.

I just returned from CISA (California International Sailing Association), and held daily sailing fitness clinics. It was very well received by the 120 Jr program sailors and coaches. Dean Brenner, Chairman of the US Sailing’s Olympic sailing committee, gave a presentation and stated first and foremost that being in shape is the #1 focus within a solid campaign. Regardless of the boat that you are sailing, a foundation of health and fitness is mandatory and needs to be planned, budgeted and executed. The keys points in planning the training should revolve around periodization, a yearly view of training that focuses on races, strength training vs. base line training, cardiovascular, nutrition and all else in between. One aspect of the training is exercising on the road. Never forget to add this into the regime. It can be accomplished and done in a way that progress is maintained and at the very least, going backwards is avoided. Harry Legum (on right) With over twenty years experience in physical fitness and coaching, Harry Legum is the founder of Annapolis Sailing Fitness – the first sailing-specific fitness studio in the US. Legum has designed and delivered hands-on physical fitness training for junior-level, high school, college, Olympic and Americas Cup competitors. For more about Harry and Annapolis Sailing Fitness, go to AnnapolisSailingFitness.com.