Strength Through Sailing

Target your upper and lower body, and core, for a total-body workout

This program consists of three sections: upper body, lower body and core conditioning. They’re functional exercises, designed to harden the joints and muscles of sailors in preparation for long voyages. But these moves will also help you become stronger, leaner and have better muscle stamina. Add them to your existing workout, doing three sets of 12 to 15 for each side of each movement.

Upper Body Functional Training

Double-arm pulls

Function: Boosts a sailor’s ability to hold rails and pull lines.

Your benefit: Wrist, arm and back strength, …