If you don't have a hiking bench, but you do have access to a gym, this is a great way to get Laser specific training during the off-season.
In the photo, I am using a Preacher's Curl bench to act as my Laser. I put at least 50 lbs of weight on a curl bar and sit it on the pegs. You need that so the bench doesn't tip over. I take the seat out of the bench and turn it sideways and drop it back into the stand pipe as high as it will go. I get a step-up platform and put that on the seat. It turns out, the step-up platform is about the same width as a Laser sidedeck. I get on the seat facing the bench, and stick my feet under the pad normally used to rest your arms while you are doing your curls. Once I slide out as far as I can go, I am pretty much in the position of a full out hike on my Laser.
What you do from there is up to you. In the photo here, I have 50 lbs on the pulleys set at waist height. I grab both, lean out and start sheeting until I blow out. If you increase the weight, you get more upper body exercise. If you decrease the weight, your hiking muscles get a workout.
Sometimes, I grab a couple of 25 lb dumbbells and start pressing them while I am in the hiking position. In that case, everything hurts at once. I think it's important to move around a bit on the bench to find how you can engage the various muscles you need in your hiking position. And be creative. There are all kinds of way to make this basic position an excellent Laser exercise. So have fun and make it hurt.
Rob Koci races in both the Laser Full-Rig and Laser Radial fleets around District 3. Currently, Rob is the District 3 secretary and maintains a frequently updated race diary on D3Laser.com. Rob's home port is St. James Town Sailing Club in Toronto, Ontario.
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