Does The Best Workout Exist?
In all of the fitness tips that I have written and with all of the feedback that I have received, I still find athletes looking for the one magic exercise, the key workout that will be the end all.
It doesn’t exist!
An overall approach to ones health and wellbeing is what’s needed to properly benefit each sailor. What one exercise may do for you could have contrary effect on the next person. We all have such a unique physical makeup with its ups and downs, that creativity, diversity and balance must be applied. Medical considerations, proper nutrition, core, functional movement, integrative exercises, all must factor into the regime.
This is all possible and attainable yet the one common ingredient is movement. If you are not currently working out and looking to improve performance, do something, anything within reason…Go for a walk. At the very least it will make you feel good and hopefully give you a brighter outlook.
One of the best readings that I have found just came out regarding health and fitness. Its by big wave surfer Laird Hamilton called “Force of Nature”. I know, this isn’t geared towards sailing but whoever thought that weightlifting would be as popular with sailors as it is now. Get this book and devour it. At the same time, go get yourself a stand up paddle board. It will challenge the heck out of you and help with balance, core and give an overall great workout
OPTI Sailors
The main emphasis in training Opti kids to not only keep the sailors fit but to
have fun, teach work ethics and practice teambuilding
My attitude when training Opti sailors is to duplicate the Camp experience. They may not be totally excited when first arriving but by the time we are finished, they want to come back, hang with their buddies (if in a group class), and do something so cool that they want to continue. They already know that their sailing heroes are working out…The hard part is over, finding the why. It’s part of the deal. I trick them into success by making it fun, still working up a sweat without compromising form and safety.
The National Opti team has physical requirements to join such as pullups and pushups. Muscle bulk and development is not the focus but rather safe effective routines that will challenge the cardiovascular system and burn off extra energy. Basics of exercise and work ethics are promoted as well as sportsmanship, teamwork and success principles
Hiking bench, pushups, pull-ups, jumping jacks, mountain climbers, walls sits,agility,balance, stretching and nutrition… these are some of the basics that will get the Opti age group sailor on a great path of health and wellness.
Fitness Tip Of The Week
I just returned from my second appearance at CISA (California International Sailing Association) in Long Beach California. I had approximately 115 athletes on the beach each morning, ages 13-18. The coaches joined in and we worked on everything from core to Yoga, plyometrics to circuit training and discussed nutrition and attitude (which I believe is the greatest concern). Once again it showed that sailors are very serious about staying on top of their game. Sailing fitness is just as important as the equipment that’s used, clinics attended and tactics studied.
One thing that I try to accomplish when coaching is having some fun during training as long as our focus, intensity and safety is kept in check. The chance of continuing a routine due to enjoying the activity, even though it’s very tough at times, is greater. Staying consistent will be easier. We make it hard by keeping things too complicated, not having direction or setting reasonable goals. We need to maximize our potential which leads me to some ideas on how to properly start a program.
1. Find out your “Why”
2. Set some goals, short range to long
3. Evaluate where you are now
4. Create a plan
5. Take action
Each of these 5 starting blocks can be broken down and organized into bite size.
If your “Why” is strong enough, the “How” will be easy to do…
Jr program sailors are the future of our sport. We only need to look at other countries and see what they are investing their money in and one thing is for sure, health and fitness is at the top priority. These young athletes must be shown how attainable it can be to workout. Equipment is not needed nor a fancy health club membership although both would be great, just not necessary. The bottom line for everybody is that it’s a win/win situation. Regardless of sailing aspirations, getting involved in a workout routine will help us function better in all aspects of life from stress reduction to increased energy.
All the best,
Harry
Five exercises for Grinders
Grinder-what’s needed? Split second reaction time, high endurance for hand speed while at the same time having the brute force to finish the trim at the end of the tack or jibe. I find that combining a HIT program with circuit training and promoting a strong cardiovascular routine tends to work best. Plyometrics are incorporated to increase explosive power.
These five exercises will lay a solid foundation to a Grinders success
- Chest Fly’s
- Back One arm rows
- 30 minute Circuit Training
- Cardio 40-50 minutes 3-5 days a week
- Core training
As anybody who has ever trained can tell, these five exercises are but a brushstroke of what goes into a regiment, especially one designed for Grinders. Injury maintenance and prevention play a significant part in the structure of any routine and at times, a therapeutic routine will be needed such as those required to heal rotator cuff injuries which are typical with many Grinders.
If you have any questions or looking to put together a workout regime, don’t hesitate to visit my web site, www.annapolissailingfitness.com. Online training is available or shoot me an email if you have a question or two. One way to get a glimpse into the types of training is to see ASF’s new DVD “Sailing Fitness, Opti’s to the Americas Cup” The DVD features many of the top sailors in the world demonstrating workout techniques such as 2008 Rolex Yachtswoman and Gold medal winner Anna Tunnicliffe and 2008 Rolex Yachtsman of the year Terry Hutchinson.
Fitness Tip Of The Week
I just returned from the Rolex Yachtsman/Yachtswoman of the Year awards held at the New York Yacht Club. It was a fantastic event honoring Terry Hutchinson and Anna Tunnicliffe.
Their bios are substantial and I won’t cover all of the accomplishments at this time. I have trained them for quite some time now in the studio and have seen first hand, especially with Terry, how they cope, handle life and exceed in sailing. In regards to sailing fitness and being an athlete, they both understand discipline and hard work, pain and proper attitude, winning/losing and so forth. These qualities are typically not taught in the classroom, at least at the level needed, but acquired from parents, role models, teams, books and such. These are the qualities that can be practiced when training in a gym or out for a run or any other type of exercise and sport. This is why I find it funny when people think that being a trainer is as simple as having the ability to count to 15. It requires an understanding of the qualities that make a champion. That with this understanding comes the awareness that none of us have arrived and that we are all working on something. This world has no place for egos, condescension, arrogance and the like once we capture the notion, simply by holding a mirror to our face, that its all about attitude, how we handle crap, and the daily responsibility of trying to do the right thing.
Training is a very pure way to experience all of these emotions and help us cope, performing like a champion.
Terry and Anna are true examples of everything that I’ve sputtered on about. If you ever get a chance to be around these two people, I would encourage you to listen and let some magic rub off your way. Its much more about sailing, it’s about being a winner!
If you have any questions or looking to put together a workout regime, don’t hesitate to visit my web site, www.annapolissailingfitness.com. Online training is available or shoot me an email if you have a question or two. One way to get a glimpse into the types of training is to see ASF’s new DVD “Sailing Fitness, Opti’s to the Americas Cup” The DVD features many of the top sailors in the world demonstrating workout techniques such as 2008 Rolex Yachtswoman and Gold medal winner Anna Tunnicliffe and 2008 Rolex Yachtsman of the year Terry Hutchinson.
All the best,
Harry
Preivious Tips
Fitness Tip Of The Week - Curcuit Training
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Speed is essential with sailing and being able to move fast, such as what’s required while tacking, can be practiced in the gym. We need to be working out with a steady cardiovascular program such as running, cycling swimming etc yet adding circuit training into the regime makes a huge difference. It’s proven that a 30 minute circuit routine is equivalent to 1½ hour aerobics class-Time management at its best! As a trainer I’ve heard every reason not to train and I’ve come up with a few creative ones myself. The top dog is “I just don’t have enough time”. True, we are very busy and we all have a full plate. It’s all about priorities. If your why is strong enough, the how will take care of itself.
Circuit training solves many needs such as endurance training, variety, fat burning, fun, and efficiency…
Teams can do this together or you can practice by yourself.
Equipment is great yet with a bit of ingenuity, you can come up with a routine that requires nothing more than a bit of space.
The main idea is to alternate from resistance to cardiovascular, core to balance and so forth without rest, alternating every 30 seconds to one minute. Variety within the circuit happens by changing the exercises, adding sprint contest, pushup competitions and a host of other activities.
Fitness Tip Of The Week - Clothing
After giving a presentation to the Intercollegiate Sailing Association, I had an opportunity to spend time with Jerry Richards, sales manager for Gill Clothing, North America. We talked about many things yet the most interesting subject was the direct correlation between clothing and fitness-No brainer!
Jerry held a clinic and shared a catalog full of clothing for any condition. The main focus of his talk along with questions from the top college coaches in the country had to do with performance and the understanding of how to prevent hyper/hypothermia through proper attire. Functionality was stressed yet tying it all together was health and fitness.
A few suggestions:
A good way to start a program is to hire a personal trainer for a few sessions. They can do an evaluation, help with goal setting and instruct proper usage of the equipment. Many internet sites are also available to show exercises and form such as www.myfit.ca and www.crossfit.com.Try reading anything by Ellington Darden or Wayne Westcott. They are master instructors who understand form and technique. As far as nutrition, one of the best books is by Chris Carmichael called ”Food for Fitness”. Chris explains how to eat like an athlete and shares how to fuel your body.
If you have any questions or looking to put together a workout regime, don’t hesitate to visit my web site, www.annapolissailingfitness.com. Online training is available or shoot me an email if you have a question or two. One way to get a glimpse into the types of training is to see ASF’s new DVD “Sailing Fitness, Opti’s to the Americas Cup” The DVD features many of the top sailors in the world demonstrating workout techniques such as 2008 Rolex Yachtswoman and Gold medal winner Anna Tunnicliffe and 2008 Rolex Yachtsman of the year Terry Hutchinson.
All the best,
Harry
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