Physical training course for sailors
Why this course?
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.
- Modality: Online
- Level: Cursos
- Hours: 150 H
- Start date: 26-07-2026
Availability: 1 in stock
Who is it aimed at?
- 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 comprehensive physical preparation to meet the demands of the maritime environment.
- Fitness instructors and health professionals looking to specialize in training seafarers and maritime workers.
Adaptability to your routine
Access the workout whenever and wherever you want: modular and adaptable exercises, personalized routines and online support to answer your questions.
Objectives and competencies
Develop the cardiovascular and muscular endurance necessary for the demands of the maritime environment:
Implement specific physical training routines (HIIT, calisthenics, open water swimming) and adapt them to the limitations of space on board, prioritizing injury prevention and optimization of performance in adverse weather conditions.
Prevent common injuries and improve specific functional mobility for onboard tasks:
“Perform dynamic warm-ups focused on key joints (shoulders, knees, spine) and strength exercises that simulate repetitive movements on board.”
Optimize strength and power for handling equipment and ensure stability in adverse conditions:
“Evaluate biomechanical risks, apply safe lifting techniques and use ergonomic assistance equipment, adapting posture to ship movements.”
To foster discipline, teamwork, and mental resilience to cope with the physical and psychological challenges of maritime service:
“Manage emergencies (fires, floods, man overboard) prioritizing safety and remaining calm under pressure.”
Implement recovery and nutrition techniques to optimize physical performance and long-term health:
“Design personalized hydration, nutrition and rest plans, monitoring key indicators (VO2 max, resting heart rate, sleep quality) and adapting strategies according to individual response and training phases.”
Evaluate and improve reaction capacity and agility in emergency situations:
“Identify and manage potential risks, prioritizing the safety of the crew, the vessel and the environment, effectively communicating the decisions made and adapting to changing circumstances.”
Curriculum - Modules
- Comprehensive Maritime Incident Management: protocols, roles, and chain of command for coordinated response
- Operational Planning and Execution: briefing, routes, weather windows, and go/no-go criteria
- Rapid Risk Assessment: criticality matrix, scene control, and decision-making under pressure
- Operational Communication: VHF/GMDSS, standardized reports, and inter-agency liaison
- Tactical Mobility and Safe Boarding: RHIB maneuvers, approach, mooring, and recovery
- Equipment and Technologies: PPE, signaling, satellite tracking, and field data logging
- Immediate Care of the Affected: primary assessment, hypothermia, trauma, and stabilization for evacuation
- Adverse Environmental Conditions: swell, Visibility, flows, and operational mitigation
Simulation and training: critical scenarios, use of VR/AR, and exercises with performance metrics
Documentation and continuous improvement: lessons learned, indicators (MTTA/MTTR), and SOP updates
- Introduction to Physical Conditioning for Seafarers: Importance and Specific Benefits.
- Anatomy and Physiology Applied to Maritime Activities: Musculoskeletal and Cardiorespiratory Systems.
- Initial Physical Assessment: Cardiovascular Fitness, Strength, Endurance, and Flexibility Tests.
- Design of Cardiovascular Training Programs: Continuous, Interval, and Fartlek Methods.
- Strength and Endurance Training: Bodyweight Exercises, Resistance Bands, and Portable Equipment.
- Flexibility and Mobility: Static and Dynamic Stretching and Myofascial Release Techniques.
- Nutrition and Hydration for Physical Performance in Maritime Environments.
- Prevention of Common Seafarer Injuries: Overexertion, Sprains, and Back Pain.
- Adaptation to the Maritime Environment: Training in Conditions of Movement, Humidity, and Limited Space.
- Planning and Monitoring of Physical Conditioning: Goal Setting and Progress Tracking.
‘
- Introduction to Physical Conditioning in the Maritime Environment: Challenges and Adaptations
- Biomechanics Applied to Onboard Tasks: Ergonomics and Injury Prevention
- Strength and Endurance: Functional Exercises With and Without Equipment
- Flexibility and Joint Mobility: Specific Stretches and Mobility Exercises
- Cardiovascular Training: Adapting to Limited Space and Weather Conditions
- Nutrition for Performance and Health at Sea: Hydration and Mindful Eating
- Prevention of Common Injuries in Maritime Life: Overexertion, Falls, and Repetitive Movements
- Basic First Aid and Self-Treatment: Managing Pain and Minor Injuries
- Planning Personalized Training Routines: Adapting to Schedules and tasks
- Stress Management and Mental Wellbeing at Sea: Relaxation and Mindfulness Techniques
‘
- Introduction to physical conditioning in the maritime environment: challenges and benefits.
- Exercise physiology applied to nautical activities: cardiovascular and respiratory adaptation.
- Nutrition for performance and recovery at sea: hydration, macronutrients, and supplementation.
- Strength and endurance training: bodyweight exercises and basic equipment on board.
- Flexibility and joint mobility: stretches and exercises to prevent injuries.
- Cardiovascular training: onboard and shore options, adaptation to the marine environment.
- Prevention of common injuries at sea: ergonomics, warm-up, and cool-down.
- Basic first aid for sports injuries: initial treatment of sprains, strains, and Cramps.
- Adapting training to weather and sea conditions: safety and effectiveness.
- Planning a personalized, comprehensive fitness program for life at sea.
‘
- Introduction to exercise physiology in the maritime environment: adaptations and considerations.
- Assessment of initial physical condition: fitness tests, postural assessment, and body composition analysis.
- Strength and endurance training: bodyweight exercises, resistance bands, and onboard equipment.
- Flexibility and joint mobility: dynamic and static stretching, myofascial release exercises.
- Cardiovascular training: methods for improving aerobic and anaerobic capacity in confined spaces.
- Nutrition for performance and health at sea: caloric requirements, hydration, and supplementation.
- Prevention of common injuries in maritime life: ergonomics, warm-up, and cool-down.
- Management of Stress and rest: relaxation techniques, sleep hygiene, and mindfulness.
Design of personalized training programs: adaptation to environmental conditions and work schedules.
First aid and CPR on board: basic protocols and emergency management.
‘
- System Architecture and Components: Structural design, materials, and subsystems (mechanical, electrical, electronic, and fluid) with selection and assembly criteria for marine environments
- Fundamentals and Principles of Operation: Physical and engineering foundations (thermodynamics, fluid mechanics, electricity, control, and materials) that explain performance and operating limits
- Safety and Environmental (SHE): Risk analysis, PPE, LOTO, hazardous atmospheres, spill and waste management, and emergency response plans
- Applicable Regulations and Standards: IMO/ISO/IEC requirements and local regulations;
- Conformance criteria, certification, and best practices for operation and maintenance
- Inspection, testing, and diagnostics: Visual/dimensional inspection, functional testing, data analysis, and predictive techniques (vibration, thermography, fluid analysis) to identify root causes
- Preventive and predictive maintenance: Hourly/cycle/seasonal plans, lubrication, adjustments, calibrations, consumable replacement, post-service verification, and operational reliability
- Instrumentation, tools, and metrology: Measuring and testing equipment, diagnostic software, calibration and traceability; selection criteria, safe use, and storage
- Onboard integration and interfaces: Mechanical, electrical, fluid, and data compatibility; Sealing and watertightness, EMC/EMI, corrosion protection, and interoperability testing.
Quality, acceptance testing, and commissioning: process and materials control, FAT/SAT, bench and sea trials, go/no-go criteria, and evidence documentation.
Technical documentation and integrated practice: logs, checklists, reports, and a complete case study (safety → diagnosis → intervention → verification → report) applicable to any system.
Plan de estudio - Módulos
- Comprehensive Maritime Incident Management: protocols, roles, and chain of command for coordinated response
- Operational Planning and Execution: briefing, routes, weather windows, and go/no-go criteria
- Rapid Risk Assessment: criticality matrix, scene control, and decision-making under pressure
- Operational Communication: VHF/GMDSS, standardized reports, and inter-agency liaison
- Tactical Mobility and Safe Boarding: RHIB maneuvers, approach, mooring, and recovery
- Equipment and Technologies: PPE, signaling, satellite tracking, and field data logging
- Immediate Care of the Affected: primary assessment, hypothermia, trauma, and stabilization for evacuation
- Adverse Environmental Conditions: swell, Visibility, flows, and operational mitigation
Simulation and training: critical scenarios, use of VR/AR, and exercises with performance metrics
Documentation and continuous improvement: lessons learned, indicators (MTTA/MTTR), and SOP updates
- Introduction to Physical Conditioning for Seafarers: Importance and Specific Benefits.
- Anatomy and Physiology Applied to Maritime Activities: Musculoskeletal and Cardiorespiratory Systems.
- Initial Physical Assessment: Cardiovascular Fitness, Strength, Endurance, and Flexibility Tests.
- Design of Cardiovascular Training Programs: Continuous, Interval, and Fartlek Methods.
- Strength and Endurance Training: Bodyweight Exercises, Resistance Bands, and Portable Equipment.
- Flexibility and Mobility: Static and Dynamic Stretching and Myofascial Release Techniques.
- Nutrition and Hydration for Physical Performance in Maritime Environments.
- Prevention of Common Seafarer Injuries: Overexertion, Sprains, and Back Pain.
- Adaptation to the Maritime Environment: Training in Conditions of Movement, Humidity, and Limited Space.
- Planning and Monitoring of Physical Conditioning: Goal Setting and Progress Tracking.
‘
- Introduction to Physical Conditioning in the Maritime Environment: Challenges and Adaptations
- Biomechanics Applied to Onboard Tasks: Ergonomics and Injury Prevention
- Strength and Endurance: Functional Exercises With and Without Equipment
- Flexibility and Joint Mobility: Specific Stretches and Mobility Exercises
- Cardiovascular Training: Adapting to Limited Space and Weather Conditions
- Nutrition for Performance and Health at Sea: Hydration and Mindful Eating
- Prevention of Common Injuries in Maritime Life: Overexertion, Falls, and Repetitive Movements
- Basic First Aid and Self-Treatment: Managing Pain and Minor Injuries
- Planning Personalized Training Routines: Adapting to Schedules and tasks
- Stress Management and Mental Wellbeing at Sea: Relaxation and Mindfulness Techniques
‘
- Introduction to physical conditioning in the maritime environment: challenges and benefits.
- Exercise physiology applied to nautical activities: cardiovascular and respiratory adaptation.
- Nutrition for performance and recovery at sea: hydration, macronutrients, and supplementation.
- Strength and endurance training: bodyweight exercises and basic equipment on board.
- Flexibility and joint mobility: stretches and exercises to prevent injuries.
- Cardiovascular training: onboard and shore options, adaptation to the marine environment.
- Prevention of common injuries at sea: ergonomics, warm-up, and cool-down.
- Basic first aid for sports injuries: initial treatment of sprains, strains, and Cramps.
- Adapting training to weather and sea conditions: safety and effectiveness.
- Planning a personalized, comprehensive fitness program for life at sea.
‘
- Introduction to exercise physiology in the maritime environment: adaptations and considerations.
- Assessment of initial physical condition: fitness tests, postural assessment, and body composition analysis.
- Strength and endurance training: bodyweight exercises, resistance bands, and onboard equipment.
- Flexibility and joint mobility: dynamic and static stretching, myofascial release exercises.
- Cardiovascular training: methods for improving aerobic and anaerobic capacity in confined spaces.
- Nutrition for performance and health at sea: caloric requirements, hydration, and supplementation.
- Prevention of common injuries in maritime life: ergonomics, warm-up, and cool-down.
- Management of Stress and rest: relaxation techniques, sleep hygiene, and mindfulness.
Design of personalized training programs: adaptation to environmental conditions and work schedules.
First aid and CPR on board: basic protocols and emergency management.
‘
- System Architecture and Components: Structural design, materials, and subsystems (mechanical, electrical, electronic, and fluid) with selection and assembly criteria for marine environments
- Fundamentals and Principles of Operation: Physical and engineering foundations (thermodynamics, fluid mechanics, electricity, control, and materials) that explain performance and operating limits
- Safety and Environmental (SHE): Risk analysis, PPE, LOTO, hazardous atmospheres, spill and waste management, and emergency response plans
- Applicable Regulations and Standards: IMO/ISO/IEC requirements and local regulations;
- Conformance criteria, certification, and best practices for operation and maintenance
- Inspection, testing, and diagnostics: Visual/dimensional inspection, functional testing, data analysis, and predictive techniques (vibration, thermography, fluid analysis) to identify root causes
- Preventive and predictive maintenance: Hourly/cycle/seasonal plans, lubrication, adjustments, calibrations, consumable replacement, post-service verification, and operational reliability
- Instrumentation, tools, and metrology: Measuring and testing equipment, diagnostic software, calibration and traceability; selection criteria, safe use, and storage
- Onboard integration and interfaces: Mechanical, electrical, fluid, and data compatibility; Sealing and watertightness, EMC/EMI, corrosion protection, and interoperability testing.
Quality, acceptance testing, and commissioning: process and materials control, FAT/SAT, bench and sea trials, go/no-go criteria, and evidence documentation.
Technical documentation and integrated practice: logs, checklists, reports, and a complete case study (safety → diagnosis → intervention → verification → report) applicable to any system.
- Introduction to physical conditioning for seafarers: peculiarities and demands of the maritime environment.
- Functional anatomy applied to movement: muscles, bones, and joints relevant to life on board.
- Initial physical assessment: strength, endurance, flexibility, and body composition tests.
- Training principles: progressive overload, specificity, variability, and recovery.
- Strength training: bodyweight exercises, resistance bands, and equipment available on board.
- Cardiovascular training: onboard and shore options, HIIT, LISS, and adaptation to the environment.
- Flexibility and mobility: static and dynamic stretching, foam rolling, and injury prevention.
- Nutrition for performance: macronutrients, micronutrients, hydration, and strategies for life on board.
- Prevention of common injuries among seafarers: ergonomics, warm-up, cool-down, and preventative strengthening.
- Planning a personalized fitness program: goals, frequency, intensity, and progress tracking.
sea.
‘
- Introduction to physical conditioning in the maritime environment: challenges and peculiarities.
- Functional anatomy applied to maritime activities: muscles, joints, and biomechanics.
- Initial physical assessment: strength, endurance, flexibility, and body composition tests.
- Design of personalized training programs: principles of progressive overload and adaptation.
- Strength training: exercises with bodyweight, resistance bands, and onboard equipment.
- Cardiovascular training: improving endurance in confined spaces and adverse weather conditions.
- Flexibility and joint mobility: stretching and exercises to prevent injuries and improve performance.
- Nutrition and hydration for maritime performance: energy requirements and supplementation.
- Prevention of common injuries at sea: Ergonomics, proper warm-up and cool-down.
Basic first aid and emergency medical response on board.
‘
- Functional Anatomy and Biomechanics: Basic principles applied to movement in the maritime environment.
- Exercise Physiology: Responses and adaptations of the body to physical exertion under specific environmental conditions (humidity, temperature, wind).
- Nutrition for Maritime Performance: Hydration, macronutrients, and micronutrients essential for physical activity at sea.
- Assessment of Physical Fitness: Tests and measurements to determine the level of individual and group physical fitness.
- Warm-up and Cool-down: Specific protocols to prepare the body for exercise and facilitate recovery.
- Strength and Endurance Training: Adaptation of traditional exercises to the maritime context, using body weight, resistance bands, and other equipment.
- Cardiovascular Training: Methods to improve aerobic and anaerobic capacity at sea, considering available space and weather conditions.
- Flexibility and Mobility: Exercises to improve range of motion and prevent injuries in nautical activities.
- Injury Prevention: Risk factors, preventive measures, and basic first aid in the maritime environment.
- Training Planning: Designing personalized fitness programs adapted to the specific demands of working at sea.
‘
- Introduction to Physical Conditioning for Seafarers: Specific Benefits and Risks
- Anatomy and Physiology Applied to Movement and Physical Exertion in the Maritime Environment
- Physical Assessment: Fitness Tests, Body Composition, and Postural Analysis
- Training Planning: Principles, Variables, and Periodization
- Strength Training: Basic Exercises, Adaptations, and Safety on Board
- Cardiovascular Training: Methods, Intensities, and Performance Optimization
- Flexibility and Mobility: Stretching, Joint Mobility Exercises, and Injury Prevention
- Nutrition for Seafarers: Energy Requirements, Macronutrients, and Micronutrients
- Injury Prevention: Warm-up, Cool-down, Proper Technique, and Overload Management
- First Aid Basics and management of emergencies related to physical activity
‘
Career opportunities
- Fitness Instructor on Cruise Ships or Merchant Vessels: Design and supervision of customized training programs for crew.
- Personal Fitness Trainer for Crew Members: Offer individualized training services to seafarers to improve their performance and health on board.
- Wellness Consultant for Shipping Companies: Develop and implement health and wellness programs focused on physical activity for shipping companies.
- Trainer at Seafarers’ Rehabilitation Centers: Help injured seafarers recover and return to their duties through physical training.
- Ship’s Training Space Designer: Advise on the creation of gyms and functional fitness areas on ships.
- Maritime Physical Performance Researcher: Study the effects of training on the performance and health of seafarers. sailors.
- Health Promoter in the Maritime Community: Organize events and workshops on the importance of physical exercise for maritime professionals.
- Fitness Program Manager in the Navy/Navy: Plan and lead training programs for naval military personnel.
“`
Admission requirements
Academic/professional profile:
Degree/Bachelor's degree in Nautical Science/Maritime Transport, Naval/Marine Engineering, or a related field; or proven professional experience in bridge/operations.
Language proficiency:
Recommended functional maritime English (SMCP) for simulations and technical materials.
5. Induction
Updated resume, copy of degree or seaman's book, ID card/passport, letter of motivation.
Technical requirements (for online):
Equipment with camera/microphone, stable connection, ≥ 24” monitor recommended for ECDIS/Radar-ARPA.
Admission process and dates
1. Online
application
(form + documents).
2. Academic review and interview
(profile/objectives/schedule compatibility).
3. Admission decision
(+ scholarship proposal if applicable).
4. Reservation of place
(deposit) and registration.
5. Induction
(access to campus, calendars, simulator guides).
Scholarships and grants
- 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.
Testimonials
“The physical training for sailors transformed me. I arrived with little stamina and strength, and now I can handle heavy loads, climb masts with agility, and face long days at sea without problems. The improvement in my physical condition has increased my confidence and my ability to perform my duties on board safely and efficiently.”
Mastering advanced sailing techniques, water rescue, and nautical meteorology during the Advanced Water Sports course enabled me to successfully lead a kayaking expedition in challenging conditions, ensuring the safety and enjoyment of the entire group.
“I exceeded my expectations. Not only did I achieve the required physical goals, but I also developed a mental strength and discipline I didn’t know I had. Now I feel much more prepared and confident to face the challenges of the sea.”
I exceeded my own expectations. I not only mastered knot tying and rescue techniques, but I also achieved a level of strength and endurance I never thought possible. Now I feel confident and prepared to face any challenge at sea.
Frequently asked questions
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 University + operational portfolio (tracks, SOPs, reports and KPIs) useful for audits and employment.
- Introduction to Physical Conditioning for Seafarers: Specific Benefits and Risks
- Anatomy and Physiology Applied to Movement and Physical Exertion in the Maritime Environment
- Physical Assessment: Fitness Tests, Body Composition, and Postural Analysis
- Training Planning: Principles, Variables, and Periodization
- Strength Training: Basic Exercises, Adaptations, and Safety on Board
- Cardiovascular Training: Methods, Intensities, and Performance Optimization
- Flexibility and Mobility: Stretching, Joint Mobility Exercises, and Injury Prevention
- Nutrition for Seafarers: Energy Requirements, Macronutrients, and Micronutrients
- Injury Prevention: Warm-up, Cool-down, Proper Technique, and Overload Management
- First Aid Basics and management of emergencies related to physical activity
‘
Request information
- Complete the Application Form
- Attach your CV/Qualifications (if you have them to hand).
- Indicate your preferred cohort (January/May/September) and whether you want the hybrid option with simulator sessions.
Teachers
Eng. Tomás Riera
Full Professor
Eng. Tomás Riera
Full Professor
Naval engineer specializing in the selection, integration, and optimization of propulsion systems for yachts, high-speed craft, and service vessels.
Eng. Sofía Marquina
Full Professor
Eng. Sofía Marquina
Full Professor
Materials engineer specializing in marine composites and corrosion protection systems for ships, yachts, and port structures.
Eng. Javier Bañuls
Full Professor
Eng. Javier Bañuls
Full Professor
Naval electrical engineer with over fifteen years of experience in the design, integration, and operation of power and automation systems.
Dr. Nuria Llobregat
Full Professor
Dr. Nuria Llobregat
Full Professor
Specialist in meteorological and operational decision-making for coastal and offshore navigation, integrating wind, wave, and current models.
Dr. Pau Ferrer
Full Professor
Dr. Pau Ferrer
Full Professor
Naval engineer with a PhD in applied hydrodynamics and over a decade of experience designing high-performance hulls and marine structures.
Cap. Javier Abaroa (MCA)
Full Professor
Cap. Javier Abaroa (MCA)
Full Professor
MCA-certified captain with command of ocean-going vessels, specializing in advanced maneuvering, navigation management, and bridge safety.