Train like a sailing pro

Published on March 19th, 2015

Santi Casanova, who is a qualified cross-fit trainer, physiotherapist and member of Team SCA’s shore crew, has set the sailors a strict exercise plan. While competing in the Volvo Ocean Race, Team SCA crew members can burn up to 1500 calories a day out at sea, but their intense on-shore training has meant they have built up enough muscle so as not to lose more that 5-7kgs over the course of the nine month race.

Santi says the five most effective exercises for sailing training are:
Pull-ups – in all their different styles and forms
Squats – or any exercise with a squatting motion
Interval training – short bursts of high intensity activity
Partner exercises – training alongside a person with similar abilities and strength to push each other harder
Team challenges and competition – small teams working towards one objective

These exercises are all designed to help improve each sailor’s strength, agility and mental ability – all vital components for anyone hoping to succeed in a team sailing environment. Full report in Women’s Fitness.

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