Competitive sailors and yacht racers looking to improve winch grinding efficiency, rotational power, and grip endurance for long-duration sea races.
Estimated Daily Calories
2800 kcal
Protein Target
"Focus on eccentric control during grinding simulations to mimic the resistance of heavy sails; prioritize forearm recovery with contrast baths after long sessions to prevent tendonitis."
Focus on explosive rotational power from your core rather than just arm strength. Use cable woodchoppers to bridge the gap between trunk rotation and arm extension.
Incorporate high-volume grip endurance training like farmer's carries and dead hangs, and ensure you are using proper body mechanics to engage your lats instead of relying solely on your forearms.
Stop guessing. Get a custom strategy built for your exact body, goals, and lifestyle in 2 minutes.
Take our QuizIndividuals with scoliosis seeking safe, effective core exercises to improve balanced stability, anti-rotation control, and overall trunk support without aggravating their condition.
Urban apartment dwellers with limited outdoor space looking for low-impact, quiet morning workouts.
Stay-at-home mothers looking to build muscle and increase strength from home without gym access, fitting effective workouts into their busy schedules.