Fitness Program


The following fitness program is an easy and inexpensive way to improve your personal fitness from home. There is no need for expensive equipment or large amounts of time. It is expected that all sailors participating on FAST will stay physically fit between practices and seasons.  Fitness checks will be monitored and fitness tests will be administered to all members of the team during weekend practices as seen fit by the coaching staff.

On a weekly basis each sailor will be required to complete a fitness check sheet in their sailing notebooks.

Body Strength:

It is expected that each member of FAST can perform a minimum of 15-25 push-ups, 50-100 stomach crunches, and 5-10 scissor kicks. These numbers will be used during the fitness tests. The following is an easy and effective way to meet these prescribed goals:

Determining your MAX:

Step 1. In normal position attempt to do as many push-ups as possible without stopping and write the number you accomplished on paper.

Step 2. In normal position attempt to do as many stomach crunches as possible without stopping and write the number you accomplished on paper.

The numbers recorded from Step 1 and 2 will be considered your MAX. For some it may not be the amount required by the team for some more however every sailor will strive for improvement.

Calculating your REP number:

Take your MAX and multiply by .80. Round up if the number is not whole. Example:
10 (pushups on the MAX test) x .80= 8 pushups

This number is your REP number and will be the number of repetitions you will do for each respective activity.



Procedure:

Monday
Complete 3 sets of the number of push-ups you indicated as your REP number. You may do other exercises in between sets or take a 1-minute break between sets.

Push-Ups
 



Tips: Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushup from your knees.

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Complete 3 sets of the number of stomach crunches you indicated as your REP number. You may do other exercises in between sets or take a 1-minute break between sets.


Crunches
 

Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

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Do 5 scissor kicks with each leg and right after you finish hold your legs in the air for 10 seconds.

Scissor Kick.

 

Tips: Start by lying on your back with your arms by your sides and your palms facing down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions as you lift each leg to about 45 degrees into the air and lower your heel until it is about 2 - 3 inches off of the floor.

Wednesday

Complete 3 sets of the number of push-ups you indicated as your REP number. You may do other exercises in between sets or take a 1-minute break between sets.

Complete 3 sets of the number of stomach crunches you indicated as your REP number. You may do other exercises in between sets or take a 1-minute break between sets.

Do 5 scissor kicks with each leg and right after you finish hold your legs in the air for 10 seconds.

Friday


Complete 3 sets of the number of push-ups you indicated as your REP number. You may do other exercises in between sets or take a 1-minute break between sets.

Complete 3 sets of the number of stomach crunches you indicated as your REP number. You may do other exercises in between sets or take a 1-minute break between sets.

Do 5 scissor kicks with each leg and right after you finish hold your legs in the air for 10 seconds.

Cardiovascular:


It will be the expectation that EVERY sailor on our team will be able to prove his or her cardiovascular capabilities by running a minimum of 2 miles in 25 minutes.

There are many exercises that will increase your cardiovascular abilities in sailing. For our exercise routine, please record a minimum of 2 specific cardiovascular activities and the amount of time spent on each activity in the week.

Examples would be running, speed walking, swimming, jump rope, biking, aerobics, etc.

Stretching:

Full Body Stretch.
 

 
Tips: Lie on your back with your arms overhead. Raise your chest to the ceiling and let your lower back lift off the floor. Suck in your belly button toward your back and reach your arms and legs in opposite directions.

Quadriceps:


Stand up, bend one knee and hold the top of your foot with the opposite hand. Pull your foot gently closer to your butt just so you can feel the stretch in your thigh (quads). Holding onto something (with your free hand) for balance is a good idea for this move. Proceed the same way for the other leg.
 












Calf:


While holding yourself with your hands against the wall, move one leg a little way from the wall while keeping your foot flat on the floor. You will feel this stretch very good when in the right position.
 





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