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Action

Action

Trimming the main / spi

gybing the main / spi pole

Modern gym exercise

Modern gym exercise

Upright row

Squat shoulder press

Excercise 2

Excercise 1

The Captain’s coaching

The Captain’s coaching

Opening a Bordeaux

Raising a toast

Forearm grip and good hand strength are

necessary for trimming the main or the

spi on moderate club racers, as the lines

are usually pulled vertically rather than

a standard horizontal loading. Add the

often semi-twisted orientation to allow

a better view of the sail in question, and

this makes it a physically challenging

role.

A great starting role for an ex-second

row, mastmen need a good grip and

strong reach when perfecting a standard

symmetrical spi gybe. Whether carbon

fibre or ali, spi poles are notoriously

unforgiving, especially if the pit decides

to trim in before the mast end is secured.

Stand with toes forward, shoulder width

apart and knees not locked out with a

moderate weight dumbbell set or angled

bar. With an overhand grip and weights

in front, raise the weight with elbows

high until chin level, and then return

down without locking out the elbows or

rounding shoulders forward. Repeat 15

reps, 3 sets.

Take a moderate weight dumbbell set and

hold at head level, elbows facing down.

With toes pointing forward shoulder

width apart, perform a standard squat

not letting knees advance in front of

toes. Not resting at the bottom, rock

on the heel balls to push up to standing

and extend the arms to complete the

shoulder press in one explosive motion.

Repeat 15 reps, 3 sets.

Twisting the corkscrew deep into the

cork, but without allowing the tip to

penetrate the bottom of the cork.

Adopt a standing position and place

the bottle between lower thighs to

restrain it against the upwards pull.

Place a firm double handed grip on the

corkscrew handle and pull upwards,

paying attention to flaying elbows for

any passers-by. Repeat as bottle rack

reserves allow.

Whether pulling line honours or acting

as rearguard, no aprés-sailing event is

concluded without numerous toasts

to everyone from HRH to the club

Commodore, your skipper, crew of the

course, the winners, the barmaid, the

more the merrier. Raise a full pint of

dark and stormy enough times without

spilling for added effect.

Modern Gym excercise pictures: Model Ramy Sherif, Photographer JP Williams