Sample Fitness Training Programs for Sailors

These fitness training programs for sailors are sport-specific (well, most of them are – a couple are for general fitness). When planning your fitness training, remember: make it fun, keep it balanced and varied, and make sure you track your progress.

What the Experts Say

Michael Blackburn – Sail Fitter (Now Sailing Fitness & Training)
Having a repertoire of sessions that you are happy to do ensures quality and variety in your training and encourages you to stick to your training program

John Bertrand to Dick Tillman – Complete Book of Laser Sailing
I could see the direct relationship of fitness converted into boatspeed.

Always push yourself slightly above your limit…just keep working on it until you feel like you’ll drop dead.

Videos for Fitness Training for Sailors

The Lockdowns have not been much fun at all, but one minor benefit is that there are now some sailing-specific workouts on YouTube. Here are some of the best:

The Wall Sit Challenge – US Sailing

For me, this is the best real-time dinghy sailing workout on YouTube so far. One of the best features is that it is adaptable – you can start with a lower length of overall Wall Sit, and you can change the penalty exercises to suit your fitness weaknesses too. For instance, I started with a 10-minute total Wall Sit time, and my penalties were 10 Hammer Curls, 10 Reverse Crunches and 10 Jumping Jacks.

There is a printable sheet to help you do this routine here.

British Sailing Team Hiking Circuit

A straightforward sailing-specific workout that can be completed in 30 minutes or so.

We’ve made a printable sheet to help you do the routine here.

British Sailing Team Hiking Bench Workout

You’ll need a hiking bench of some description for this workout, but if you have one then this video is very helpful.

Unfortunately I can’t find any full fitness sessions specifically for sailors in video form online, but let me know if you know of something.

This is a video of a good, basic circuit for people getting back into some fitness training

These two videos demonstrate some hiking simulation exercises:

We will have other sailing-specific exercises shown in our fitness section.

Books with Sample Fitness Training Programs for Sailors

Michael Blackburn – Sail Fitter, page 35
Michael Blackburn’s excellent book, Sail Fitter, has his top 7 exercise routines for sailors, and also a great list of exercises in the index too. His top 7 are (see the book for details of the sessions):

  1. Sailing
  2. Simulator (Hiking Bench and land boat training)
  3. Endurance: Cycling Sessions (he suggests 3 different types of training on bikes)
  4. Endurance: Exercise Bike and Rowing Machine
  5. Muscle Strength: Weight Training
  6. Hiking and Sheeting Endurance: Wall Sit and Body Pull Up
  7. Postural and Hiking Muscle Workout

Alan Beggs, John Derbyshire and John Whitmore – Mental and Physical Fitness for Sailing, page 78

Lots of training exercises, and they are displayed so that you can easily develop your own fitness training program

Ben Tan – Complete Introduction to Laser Racing, page 190
Includes a sample resistance training programme for the beginner

Dick Tillman – Complete Book of Laser Sailing, page 137

Websites and online articles with sample fitness training programs for sailors

Basic Foundation Fitness

This is an excellent 4-week program to build up a basic level of fitness before starting a more sailing specific programme:
4 week Foundation, Stability and Strength Programme

Beginner’s Bodyweight Circuit

The first video in the Videos for fitness training for sailors section is a good base or foundation workout.

We’ve put together a sheet for you to use for this routine here

Ron Rosenberg’s Hiking Notes

This is a good workout routine to develop fitness for a hiking boat.

I can’t seem to put in a direct link, but if you click here, and then click on the skills tab then the Hiking exercises link then you’ll find it.

We’ve put together a sheet for you to use for this routine here.

US Sailing Fitness Routine

A good 40 minute routine with full-body exercises.

US Sailing full-body exercise routine

Windcheck Off-Season Workout

A 30- to 45-minute off-season workout.

We’ve put together a sheet for you to use for this routine here.

Tamug Sailing Team

Some good workout routines from the Tamug Sailing Team can be found under the Exercises link on this page. It is a word document.

FAST Sailing

A programme suggested by FAST Sailing Foundation

We’ve put together a sheet for you to use for this routine here.

Mick Miller’s Sailing Exercise programme, sourced via Sailing Shack. There is a stretching routine here

What We Learned…

The importance of fitness training for sailors varies depending on goals and ambitions, the type of boat sailed, and how demanding the key event is likely to be. One thing is clear, though: that being fit and healthy feels good and is generally beneficial in terms of sailing performance.
In terms of fitness training programs for sailors, the general key take homes seem to be:

  • Do activities that you enjoy doing
  • try to incorporate plenty of sailing-specific exercises, but make sure you…
  • …have balance…
  • …and variety in your program
  • plan your routine and keep records of your progress