Dr. Marina AlcoverAcademic director focused on measurable results and operational excellence in maritime education. Integrates IMO/STCW regulations and ISO 21001/9001 f
Course · 300 h · 5 modules
Physical training course for sailors
This course is designed to optimize your performance and well-being at sea. It addresses the unique challenges of the maritime environment, from constant physical exertion to extreme weather conditions and limited space. Learn to…
Duration300 h
FormatOnline
Starts7 December
Places20 / 20
Prior knowledge
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Programme overview
What is the Physical training course for sailors?
The Physical Training for Seamen
This course is designed to optimize your performance and well-being at sea. It addresses the unique challenges of the maritime environment, from constant physical exertion to extreme weather conditions and limited space. Learn to maximize your strength, endurance, and flexibility with exercises adapted to life on board, injury prevention techniques, and strategies for maintaining a healthy diet at sea.
This course is designed to optimize your performance and well-being at sea.
Differential Advantages
- Functional Training: Specific exercises for daily tasks on board, such as handling ropes, loading provisions, and maintenance.
- Space Adaptation: Routines that make the most of a ship's limited space, without the need for complex equipment.
- Injury Prevention: Warm-up, stretching, and strengthening techniques to prevent common ailments among sailors, such as back pain and repetitive strain injuries.
- Onboard Nutrition: Strategies for planning nutritious and balanced meals with the resources available at sea.
- Mental Well-being: Tools to combat stress, isolation, and boredom, promoting a positive and productive state of mind.
Programme type
Course
Study mode
Online
Duration
300 hours
Modules
5
Start date
08-12-2026
Programme highlights
- Optimize your performance: Improve your strength, endurance, and agility to face the challenges of the sea.
- Injury prevention: Learn techniques and exercises to strengthen your body and prevent common sailing injuries.
- Specific training: Routines designed for the physical demands of maritime work, such as load handling and repetitive movements.
- Health and well-being: Acquire healthy habits to maintain optimal physical condition during your voyages.
- Personalized guidance: Receive guidance from expert trainers to adapt the program to your individual needs.
- Prepare to overcome any physical challenge the sea presents with our specialized training.
Curriculum
Programme Structure
The programme is structured in 5 modules, listed below in order of study.
01
Fundamentals of Naval Physical Conditioning, Functional Requirements of Work on Board and Bases of Sailor's Performance
- Concept of physical training applied to maritime work: body preparation oriented to resistance, strength, stability and operational safety
- Usual physical requirements of the sailor: manoeuvreing of ropes, deck work, handling loads, balance and response in adverse conditions
- Relationship between fitness, accident prevention, fatigue resistance and efficient performance in boats and ships
- Basic physical capabilities for sailors: strength, endurance, mobility, coordination, balance and cardiorespiratory capacity
- Influence of the marine environment on physical effort: movement of the ship, humidity, wind, heat, cold and long hours
02
Functional Strength, Body Stability and Muscle Preparation for Deck Tasks, Manoeuvre and Operational Work on Board
- Fundamentals of functional strength applied to maritime tasks: push, pull, lift, drag, hold and stabilise moving loads
- Strength development in upper body, trunk and lower train to improve operational capacity in deck work and maintenance
- Central stability and postural control as a basis for safe working on unstable surfaces and during demanding manoeuvres
- Grip, traction and power-oriented exercises for ropes, tools, equipment and naval manoeuvreing elements
- Specific muscle preparation to reduce lumbar overloads, shoulder fatigue, and repetitive effort in marinery
03
Physical endurance, cardiorespiratory capacity and stress tolerance in long sea shifts
- Importance of aerobic resistance in continuous maritime activities, long guards, repeated manoeuvres and sustained physical work
- Anaerobic capacity and response to intense short-term efforts during emergencies, mooring, anchoring and fast operations
- Methods of cardiorespiratory training applied to the profile of the sailor: intervals, circuits, continuous work and mixed loads
- Effort management and pace of work management to maintain physical performance for long shifts and high-demand operations
- Relationship between physical endurance, recovery, stress control and reaction capacity under changing operating conditions
04
Mobility, balance, coordination and prevention of injuries in maritime work and life on board
- Articular mobility and functional flexibility to facilitate manoeuvres, safe movements and technical tasks in small spaces
- Dynamic balance and body control on mobile, slippery or inclined surfaces of the environment of boats and ships
- Motor coordination and movement control to improve physical efficiency and reduce errors during complex manual operations
- Prevention of frequent injuries in sailors: low back pain, tendinopathies, shoulder injuries, knee, wrist and accumulated fatigue
- Techniques of warm-up, pre-activation and calming oriented to safe physical work in naval context
05
Capstone Project of Physical Preparation applied to the sailor's operational profile in a real or simulated environment
- Definition of the case study: type of boat, task profile, physical requirements of the position and operating conditions of reference
- Initial evaluation of relevant physical abilities: strength, endurance, mobility, balance and tolerance to the effort of the sailor
- Design of a functional training plan adapted to the real needs of maritime work and the limitations of the environment
- Integration of guidelines for prevention of injuries, recovery, nutrition and postural hygiene within the proposed physical program
- Establishing performance tracking and fitness improvement indicators for on-board operations
Workload
Study Time and Workload
300 hours of study, online and at your own pace. Move the slider to the hours a week you can really put in.
Hours a week8
Weeks to finish—
You finish around—
Who it is for
Deck, engine room, and cabin crew looking to optimize their physical performance at sea and prevent injuries.Officers and supervisors interested in promoting the health and well-being of their crew through customized training programs.Shoreside personnel and HR managers who want to reduce occupational risks associated with fatigue and physical stress at sea.Aspiring mariners who need compreh
Faculty
Academic direction and faculty
The teaching team at Navalis: working professionals who deliver and oversee the institute's programmes.
Eng. Diego Cifuentes
Cap. Javier Abaroa (MCA)
Dr. Pau Ferrer
Dr. Nuria Llobregat
Eng. Javier Bañuls
Eng. Sofía Marquina
Eng. Tomás Riera
Verified reviews
Student Reviews
Reviews collected and verified by Opynio, not written by us.
Outcomes
Learning Outcomes
- 01Develop the cardiovascular and muscular endurance necessary for the demands of the maritime environment
- 02Prevent common injuries and improve specific functional mobility for onboard tasks
- 03Optimize strength and power for handling equipment and ensure stability in adverse conditions
- 04To foster discipline, teamwork, and mental resilience to cope with the physical and psychological challenges of maritime service
- 05Implement recovery and nutrition techniques to optimize physical performance and long-term health
- 06Evaluate and improve reaction capacity and agility in emergency situations
Careers
Career Opportunities
01Fitness Instructor on Cruise Ships or Merchant Vessels: Design and supervision of customized training programs for crew.
02Personal Fitness Trainer for Crew Members: Offer individualized training services to seafarers to improve their performance and health on board.
03Wellness Consultant for Shipping Companies: Develop and implement health and wellness programs focused on physical activity for shipping companies.
04Trainer at Seafarers' Rehabilitation Centers: Help injured seafarers recover and return to their duties through physical training.
05Ship's Training Space Designer: Advise on the creation of gyms and functional fitness areas on ships.
06Maritime Physical Performance Researcher: Study the effects of training on the performance and health of seafarers. sailors.
07Health Promoter in the Maritime Community: Organize events and workshops on the importance of physical exercise for maritime professionals.
08Fitness Program Manager in the Navy/Navy: Plan and lead training programs for naval military personnel.
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Questions
Entry Requirements
Ensuring safety and operational efficiency in the maritime environment.
Yes. The itinerary includes ECDIS/Radar-ARPA/BRM with harbor, ocean, fog, storm, and SAR scenarios.
Online with live sessions; hybrid option for simulator/practical placements through agreements.
Water survival training (including swimming, life raft handling and rescue techniques).
Recommended functional SMCP. We offer support materials for standard phraseology.
Yes, with a relevant degree or experience in maritime/port operations. The admissions interview will confirm suitability.
Optional (3–6 months) through Companies & Collaborations and the Alumni Network.
Simulator practice (rubrics), defeat plans, SOPs, checklists, micro-tests and applied TFM.
A degree from Navalis Magna Institute + operational portfolio (tracks, SOPs, reports and KPIs) useful for audits and employment.
Online admissions
Admissions Process
No waiting for a phone call. If your documents are complete, you can pay in the same session.
Entry requirements
Physical Condition:Medical certificate of physical fitness for high-demand physical activities.Ability to pass endurance, strength, and flexibility tests.Basic Knowledge:Basic knowledge of anatomy, physiology, and principles of sports training.Understanding of the risks associated with physical training in a maritime environment.Specific Skills:Ability to swim and move in the water.Proficiency in weightlifting techniques and calisthenics exercises.Personal Equipment:Appropriate sportswear for different conditions climatic conditions.Sports shoes with g
Questions?
Frequently Asked Questions
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