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How to Train Like a Sailor

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Wow...if you have the time, here it goes:

CardioFour times per week (minimum of eight hours total)

  • Prolonged steady state aerobic exercise: 90- to 120-minute gym sessions on a bike, rower, or treadmill. You can mix it up on different machines. Outside cycling requires a minimum of two hours.

Weights Three sessions per week, weights vary

  • Chest and shoulders: Push ups (2 sets, 20 reps), bench press (4 sets, 8-10 reps), incline bench press (3 sets, 10 reps), push press (3 sets, 8 reps), shot putt (3 sets, 8 reps), rear delt row (3 sets, 10 reps), curls (3 sets, 8 reps), pushdowns (3 sets, 8 reps). 
  • Legs and back: Deadlifts (4 sets, 8-10 reps), cable squat to row (4 sets, 8 reps), one-arm dumbbell snatch (4 sets, 8 reps), bent over row (3 sets, 8 reps), lat pull-downs (3 sets, 8 reps), seated row (3 sets, 8 reps), Uni rotational row (3 sets, 8 reps). 

Abs and Core Three sessions per week (directly after weights) 

Circuit TrainingSubstitute for an aerobic session once per week

  • 60-minute circuit: 2 sets of 20 reps for each of the following: squat, uni rotational row, push-up, bent-over row, rower machine, overhead press, rear delt row, flat fly, seated row, cable pushdown, sit up, spin bike, curl, lying leg raise, hi-lo chop, lower body twist, chop, treadmill jog 500 meters

Wow, sailors are hardcore. This is a LOT of work!

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