Fitness Guide for Rubicon 3 Crew

Welcome to your essential guide for understanding the fitness and agility requirements necessary to embark on a Rubicon 3 sailing trip. Our adventures are designed for individuals who possess a moderate level of fitness and agility, as the dynamic nature of sailing and the physical tasks involved demand a certain degree of physical readiness. This should be within the capabilities of anyone who is moderately active on a daily basis.

You need decent core strength and stability

Maintaining balance and stability on a constantly moving deck requires a robust core. Crew members should be able to comfortably engage their core for repeated periods.

You’ll need average upper body strength

The ability to manage sails, ropes, and equipment demands average upper body strength. This includes lifting and carrying gear, pulling lines with significant resistance, and performing tasks that involve pushing, pulling, and lifting above shoulder height. Not everyone has to be able to complete every task and again if you are reasonably active you will be fine.

You’ll need lower body strength and agility

Normal leg strength and agility are crucial for safely moving around the boat, especially in rough conditions. This includes the ability to stand, crouch, and move safely and efficiently around the vessel, maintaining balance and adapting to the boat’s movements.

Accept that sailing requires some endurance and stamina

Sailing can involve long periods of physical activity. Crew members should have the stamina to perform various tasks and duties for extended periods, regardless of weather conditions. This particularly the case if you are joining an offshore trip or Masterclass.

Flexibility and mobility are important

Being able to move freely and comfortably in confined spaces and climb onto bunk beds is essential. Crew members should possess decent flexibility and mobility to bend, stretch, and reach in various directions without discomfort.

Mental Resilience

Though not a physical attribute, mental resilience is absolutely key for coping with the demands of expedition sailing and probably more so than any physical attribute. Especially if you are sailing offshore, things are going to happen that will test you. There may be cold, wet, long days. Dinner may fall on the floor. The hot water may be out of action temporarily. There may be no wind or there may be too much wind. This is part of being at sea and sailing. If you want gentle, easy sailing and full support, Sunsail and Moorings are great. If you want to sail off the beaten track and have a true adventure, then we cannot stress the need for mental resilience enough.

Can you pass our fitness test?

To ensure you are ready for the physical demands of a Rubicon 3 sailing trip, we recommend assessing your ability to complete the exercises shown on our fitness test graphic. If you can complete these exercises, you are likely in good shape to join our sailing adventures. This assessment is a practical way to gauge your physical readiness and ensure your experience is both enjoyable and safe.

Fitness to sail

Looking to get fitter before your sailing trip?

This 4-week program is designed to enhance core strength, upper and lower body strength, flexibility, and overall stamina with just 15 minutes a day, four days a week. No specialized equipment is needed, making it ideal for those with limited access to gym facilities.

Week 1: Foundation Building

  • Day 1: Core Strength
    • Planks: 2 sets of 30 seconds
    • Lying Leg Raises: 2 sets of 10 repetitions
  • Day 2: Upper Body Strength
    • Push-Ups: 2 sets of 8 repetitions (knee push-ups for a less intense option)
    • Arm Circles: 2 sets of 30 seconds in each direction
  • Day 3: Lower Body Strength
    • Squats: 2 sets of 12 repetitions
    • Lunges: 2 sets of 10 repetitions on each leg
  • Day 4: Flexibility and Mobility
    • Stretching routine focusing on the legs, back, and arms. Hold each stretch for 20-30 seconds.

Week 2: Intensity Increase

  • Day 1: Core Strength
    • Side Planks: 2 sets of 20 seconds on each side
    • Bicycle Crunches: 2 sets of 15 repetitions
  • Day 2: Upper Body Strength
    • Chair Dips: 2 sets of 10 repetitions
    • Wall Push-Ups: 2 sets of 12 repetitions
  • Day 3: Lower Body and Balance
    • Standing Calf Raises: 2 sets of 15 repetitions
    • Single-Leg Balance: 2 sets of 30 seconds on each leg
  • Day 4: Flexibility and Mobility
    • Yoga or Pilates basic poses focusing on core and flexibility. Practice for 15 minutes.

Week 3: Building Stamina

  • Day 1: Core and Stamina
    • Planks with leg lift: 2 sets of 30 seconds
    • Mountain Climbers: 2 sets of 20 seconds
  • Day 2: Upper Body Strength
    • Push-Ups with rotation: 2 sets of 8 repetitions
    • Reverse Snow Angels: 2 sets of 12 repetitions
  • Day 3: Lower Body Strength
    • Squat to Toe Raises: 2 sets of 12 repetitions
    • Step-Ups (using stairs): 2 sets of 12 repetitions each leg
  • Day 4: Flexibility and Mobility
    • Dynamic Stretching focusing on dynamic movements like leg swings and arm swings for 15 minutes.

Week 4: Consolidation and Endurance

  • Day 1: Core Endurance
    • Plank: Hold for as long as possible
    • Russian Twists: 2 sets of 20 repetitions
  • Day 2: Upper Body Endurance
    • Push-Ups: Do as many as possible in one go
    • Supermans: 2 sets of 15 repetitions
  • Day 3: Lower Body Endurance
    • Lunges: Do as many as possible in 2 minutes
    • Wall Sit: Hold for as long as possible
  • Day 4: Full Body Stretch and Relaxation
    • A full-body stretching routine, including stretches from previous weeks. End with a 5-minute meditation to relax the mind and body.

Remember, consistency is key, and listening to your body is crucial. Adjust the repetitions and sets as necessary, focusing on form over quantity to prevent injury. Before starting any new exercise regimen, especially if you have existing health conditions, it’s advisable to consult with a healthcare provider.

Life Doesn’t Wait. Get Busy Living!

Set Sail on The                Adventure of a Lifetime

+44 20 3086 7245

Free Brochure