The Effect of Two Different Exercise Programs in Young Sailors

The training is performed 2 times per week over 8 weeks. It includes 4 progressive phases using a hiking bench, simulating hiking posture exercises targeting endurance, trunk control, and leg strength.

This protocol adds aerobic warm-up, dynamic stretching, foundational strength (glutes, core), and cool-down flexibility work. Exercises are adapted to sailing-specific demands and performed 2 times per week alongside hiking bench work.