Sailing Hiking Strength 1

Bradletes

Coach

Anna Tunnicliffe Tobias

For the avid sailor looking to get an edge by building their strength to help them out-hike the competition on the water. There are very few things we can control in the sport of sailing, but fitness is one of those! Take control of your fitness now with this simple but effective 8 week program to be fitter and better than last year!

$35

Get Sailing Hiking Strength 1

Stronger Legs

Be able to hold yourself over the side longer

Stronger Core

Be able to hold your body in a strong leverage position knowing that you have the strength to outlast your competitors

Endurance

With the metcon and cardio portions of the workouts, you will build your mental and physical endurance to hike for longer and harder.

Sailor Built

Built by a sailor who knows your needs. Having been through top level ILCA 6 sailing, Anna knows what your body needs to be stronger for our game!

Features

Programming 5 days per week

Daily strength and conditioning challenging for athletes of any level or background. Weights determined by how you feel and your comfort level

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbell // Kettlebell // Barbell and Weights // Squat Rack // Pull Up Bar

Recommended

Rower (or bike)

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

My Dynamic Warmup

Back Squat

5 x 5

Box Jump

1 x 10

Back Squat

1 x 20 @ 70 %

Wall Sit

1 x 2:00

Strict Bodyweight Pull-Up

3, 2, 1

Circuit

Row 500m 30 Goblet Squats * 15 Hand release Push Up This workout is for Time. Choose a weight that you will be able to do most of the squats in 1 to 2 sets. Scale the Hand release Push-ups to the knees if you notice your body collapsing in the core area.

Monday

Week 1 Day 2

My Dynamic Warmup

Bent Over Row

4 x 10

KB Russian Twist

3 x 40

Strict Press

5 x 5

Circuit

Run 800m 50 Lunges (1,1,2,2...) Run 800m 50 Lunges (1,1,2,2...) Run 800m If you cannot run, you can row 800m, or bike 2000m instead of the run

Tuesday

Week 1 Day 3

My Dynamic Warmup

Conditioning

2km Row

Perform a 2k Row as fast as possible

Weighted Step Ups

4 x 7

DB Shrug

4 x 8

Hiking Bench

1 x 2:00

Strict Bodyweight Pull-Up

3, 2, 1

Wednesday

Week 1 Day 4

My Dynamic Warmup

Back Squat

5 x 3

Back Squat

3 x 1

Push Ups

3 x 8

Hollow Rock

1 x 2:00

Circuit

15 min AMRAP (as many rounds as possible) 100 Jump rope Singles 50 Box Jumps* 20 DB Snatch(single arm) (alternate as needed) 100 Mountain Climbers (1,2,3...) *it is ok to step down off the box. If you feel you need to step up, please step up and step down.

Thursday

Week 1 Day 5

My Dynamic Warmup

Barbell Deadlift

3 x 8

Pistol Squat

3 x 20

Sled Pull

5 x 50

Agility Ladder

Circuit

10 Rounds: 10 wall balls 7 V-Ups 4 Reverse Burpees Choose a wall ball weight that you can do all 10 reps of the wall balls unbroken