US Laser Sailing Workout Regiment

by Ron Rosenberg - US Laser Sailing Coach

These are the exercises that US Laser coach Ron Rosenberg recommends to get in shape for Laser sailing. You don't need any fancy equipment or spend a lot of time going back and forth to the gym. These isometric and strength building exercises will show great results in matter of weeks. Did you know that the average runner can get into shape for a Marathon in three weeks?


TRY THIS REGIMEN EVERY DAY FOR TWO WEEKS

Reach for the Sky

Lay on your back, on the floor with your knees bent about 90 degrees. Put your arms straight at a 45 degree angle from the vertical. Then lift your shoulders and upper body following your arms as if you were tying to reach for something. You don't have to lift very high, only to the point were your shoulders are not touching the ground and your stomach muscles are in tension. I think you have to get to the point where you maximize the pressure of your lower back against the floor. Hold for around a 10 count. Start with 12-15 repetitions.


Pushups

Proper Push Up

Start with 25 looking down at the floor. As you get stronger, do them with your head up looking at the horizon

Swimmer/Superman

Lay on the floor, on your stomach. Extend your arms and legs and lift about 30 degrees from horizontal. Hold for about 2 minuntes and increase time as you get stronger. This is a very good excersise to prevent back injuries.

Dips

Dips

Using 2 chairs/benches facing each other. Put your feet on one of the chairs and, keeping your legs straight and at a 90 degree angle with your upper body, put your hands behind your back and on the other chair. Now, bending your elbows only push yourself up and down. Start with 25 repetitions.(make sure the chairs or sturdy before trying this!)

Wall sit

wall sit

Put your back against a wall and get your knees bent at a 90 degree angle as if there was a chair. Hold initially for 2 minutes, and then increase time as you get stronger. This is a great excersise, at the Laser Worlds the top guys could do this for 40 minutes, do this during breaks between classes.

Leg Lifts

Lay on the floor, on your back. Put your hands under your butt and lift your legs about 30 degrees from the horizontal. Hold for 2 min. Increase this time as you get stronger. Your hands under your butt take the pressure off your lower back, this is important when starting out, try and keep your entire back in contact with the ground to spread the load throughout your abs.