Physical Youth Training Resource

Physical Profiling 2020

Results Sheet

What to do with your profiling results and priority?

Aerobic priority - See CV section of training menu and high intensity circuit videos. Complete 3 CV

sessions a week.

Upper & lower strength priority - See strength section of training menu, introduction of resistance

training and RYA supersets. Complete 3 strength sessions a week.

Trunk test not passed - See trunk session example videos. Complete 3 trunk sessions a week.

Remember, don't just focus on your priority area. You should complete a balance training structure

each week. See 12 week plans for examples of structuring your overall training.

Physical Profiling Benchmarks

Resource Contents

• How to use Resource

• Sailor Physical Development Model

• Monitoring

• Good Week Bad Week

• Building Training Weeks

• Training Menu

• 12 Week Training Plan

• Training Resources

• Preparing for a regatta

• Supporting Your Training

The resource will take you through the expected physical focus at each stage of development

towards podium success, as well as how to structure training to meet the demands of your current

stage. Throughout the resource you will find information, documents to use and supporting videos.

Either scroll through or use the button in the bottom right corner to move to a specific section of

the resource.

Alex Anastasiou (BST Physiologist), Alex Hopson (BST Lead S&C coach), Ian White (BST Physiologist)

How to use Resource

https://sway.office.com/sbJcBrYcFaouS1vp#content=h3q4Mo0HNjWjlv

Sailor Physical Development Model

The Sailor Physical Development Model sets out the development of physicality through each stage

of the pathway towards the world class programme and Olympic Success. Physical focus including

coach/parent discussions and the activity conducted by sailors should be aligned to the appropriate

stage within the model.

https://sway.office.com/sbJcBrYcFaouS1vp#content=jk2ypAJWxeNd7G

The purpose of this resource is to support you to build your training plan. The key at this stage is the

introduction of structured training while maintaining enjoyment and variety.

Monitoring

Choose a method to track physical wellness each morning that works for you. The scale could be

visual, or a rating 1-5 for wellness, fatigue etc. Training should be at an intensity and volume that

creates improvement, however, your body should be able to recover each day and week rather than

a continuous accumulation of fatigue.

Good Week Bad Week

Why are the above good and bad weeks?

https://sway.office.com/sbJcBrYcFaouS1vp#content=ZLCES9DBgMMOik

Building Training Weeks

Consider training weeks as a tower of blocks. Each session counts as a block. How tall would last weeks training be?

How do you progress?

• The number 1 rule is to maintain consistency over the season, building up over the winter before the spring/summer regatta season.

• To progress training add 10% each week. This could look like 10% extra on to each session 50

minute cycle to 55 minute cycle, or working up to adding an extra session.

• Build in blocks of 4, with the 4th week an easier week 50% of your 3rd week

Training Menu

The tables below provide sessions to choose from to build your training plan. Click on the table to

choose the correct level (low, medium, high) that suits you. Supersets, session videos and RPE information can be found in the Training Resources section.

12 Week Example Plan

See Training Menu for specific sessions relating to the 12 week plans

Beginner 12 Week Plan

Intermediate 12 Week Plan

Advanced 12 Week Plan

4 Week Blank Plan

Build your own plan. Save the image and print off to build your own training plan. Add in any other

sports you are playing, and choose sessions from the training menu to complete each week.

Remember a minimum of 1-2 CV sessions, 1-2 Strength/core sessions & 1-2 conditioning sessions.

Follow the 'Building Training Weeks' advice to progress.

Training Resources

https://sway.office.com/sbJcBrYcFaouS1vp#content=YJiV4bXOnyLtdH

Use the RPE scale to get the correct intensity for your session. Long duration endurance sessions

should be completed at 2-3 RPE. Threshold sessions aimed at increasing sustainable speed/power

should be performed at an RPE 5-6. High intensity intervals aimed at increasing maximal capacity

and repeated high power output should be performed at an RPE 8+.

RPE doesn't only relate to CV sessions. Can you rate the intensity of your sailing session and plan physical training around it?

RYA Supersets 1-5

Resistance Training Intro Session • Press Up

• Inverted Row

• Double Leg Calf Raise

• Goblet Squat

• Single Leg Romanian Deadlift

• Hamstring Bridge

• Reverse Lunge

https://sway.office.com/sbJcBrYcFaouS1vp#content=7YtcWbib64QneU

https://sway.office.com/sbJcBrYcFaouS1vp#content=JyVE6MFFRJdrUj

https://sway.office.com/sbJcBrYcFaouS1vp#content=UlvZIzLcgpzr7q

https://sway.office.com/sbJcBrYcFaouS1vp#content=jSFLrDoj5FhAC9

https://sway.office.com/sbJcBrYcFaouS1vp#content=d9qoZ1FC9UC8hU

https://sway.office.com/sbJcBrYcFaouS1vp#content=F4AA7ChyIEl6GJ

To continue to improve physically training must become increasingly more challenging. This can be

done by increasing the number of sets or reps, or decreasing rest periods between sets. Examples of

set and rep schemes are displayed in the table below.

Mobility Session Examples

High Intensity Circuit Examples

High Intensity Circuits are a great way to combine both high intensity aerobic and conditioning exercise into one session. Have a look at the videos for example sessions from Team GB.

Trunk Session Examples

Preparing for a Regatta

Training

It can be difficult to get training right in the lead in to an important regatta. It is an easy mistake to

start a regatta fatigued by completing a big volume of training in the week leading in. Equally, many

who fear starting fatigued, will completely back off training and lose some of the improvements they

have made in the weeks leading in.

Things to put in place leading into a regatta

• List your priorities in the week before an event - e.g. sailing time, rest, physical training,

venue knowledge

• Plan quality over quantity - the week or two before a regatta prioritise quality sessions

(strength & CV) over quantity or duration of sessions. Aim for 50-60% of what you would normally complete, but maintain the intensity.

• e.g. if you normally do a 30 minute HIIT session, shorten the session to 15-20 minutes.

• Focus on getting the simple things right around training, getting 8-9 hours of sleep a night

and eating quality food to fuel and recover.

Travel

Significant travel can have have a big impact on preparation to compete. Flying or long distance travel in the car can create fatigue, interrupt training and make optimal nutrition difficult.

Things to consider:

• Travel in comfortable, layered clothing to ensure a restful journey

• Prepare food and drink that you need for the journey. Options can be poor at service

stations/airports. Consider how much drink you will need to stay hydrated, and pack quality snacks.

• Sitting in one position for an extended period isn't ideal physical preparation. Ensure you

stop every 1-2 hours to walk around and stretch.

• Consider training around travel. If you have a significant trip, training the day before and

after should be kept reasonably easy. For example a 30-40 min spin, or light 1 hour sail would be appropriate the day before/after travel.

Nutrition

Regattas can often be held in unfamiliar environments, making nutrition difficult. Preparation is key.

Research shops in the local area and where you might be staying to understand the options

available. Pack any items that you are able to take with you that are part of your normal routine pre,

during and post sailing.

Supporting your training

Fuelling

Recovery