Street workout of the sailor: strength, endurance and speed

This sailor has to be ready to accept all the difficulties that will meet him in the sea. But the difficulties in open water, believe me, it is not enough. Endurance and strength - that is what is required of any sailor who decided to participate in the round the world regatta.

The excellent design of their boats and technical equipment - only appendage to the real reason for the victory: people who have a lot and train hard to achieve victory. Here are some basic training, which involved the sailors before and during the race. These exercises are useful and those who remain on the land: only a few months of such training are able to transform itself from a distant human sport into a real athlete.

Street workout of the sailor: strength, endurance and speed

The motivation and the beginning of a program

Participating in the regatta sailor should beforehand preparing to race. To arrive in good shape, training should begin at least six months before the start. Load start small and constantly growing - the sailors, who understand that the high seas they have to deal with heavy, wet sails, change of tack in a strong wind and almost non-stop work, very well motivated.

Street workout of the sailor: strength, endurance and speed

Injury Prevention

One of the main pledges of victory - maximum security of each member of the team from possible injury. If at least one of the eight people pull muscles, or, even worse, will break a bunch during the race, it will endanger the whole team. Therefore, much of the preparatory training is devoted to various stretching and other exercises that make the muscles and elastic ligaments. The same rule works on land: without the timely preparation, you risk to drop out of training for a long time, and recover lost form will be very, very difficult.

Street workout of the sailor: strength, endurance and speed

Feet and press

Naturally, a small space yacht does not fully sailors train the lower body. Three to four weeks spent at sea, may negate countless squats and other exercises for the legs and abs. It is noteworthy that work on the part of the body is the most difficult for almost all who have decided to be engaged in the body of people. All basically trying to work more on the upper body that looks pretty miserably - not pumped muscles of the thighs and legs contrast sharply with the strong body.

Street workout of the sailor: strength, endurance and speed

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The training program yachtsman

Usually, sailors prepare for races on a strengthened program. It involves the training of more than three times a week and it looks like the fuel mix of interval training, cardio and resistance training. This allows the intensity of training motivated team won the first prize in the regatta; the same who will be engaged in the same pace on the beach, will achieve great success in building a strong and beautiful body.

Street workout of the sailor: strength, endurance and speed

Cardio

The sailors are engaged in cardio at least four times a week, spending about eight hours. Exercises are constantly changing, so that the body gets used to stress. The mandatory program appear on a treadmill, rowing, and stationary bikes. All this allows team members to maximize their endurance.

Street workout of the sailor: strength, endurance and speed

on the weight and strength workout

This is a key position throughout training team base. All, without exception, should be engaged in the same pattern: work on the chest, shoulders and arms (push-ups, bench press, pull-ups with weights, working with dumbbells for biceps, triceps and forearm); study leg muscles and the back (deadlift, squats with weights, thrust blocks); work on the press, which is completed every workout. Do not be afraid of overtraining: the main thing - to adequately assess their own strength.

Street workout of the sailor: strength, endurance and speed

circuit training

An important part of the training exercise are circular. This efficient method of increasing stamina allows sailors to hold all nine months on a very difficult race. Every week, so the athletes are engaged at least once, including a program of up to nine varied exercises carried out in four rounds.