A Healthy Pirate Workout

Follow these exercises to build mass and Spaniard-killing endurance:

1. Warmup	Cutlass Swipes	(5 minutes a hand). Use wide, sweeping motions.
2. Chest	Canon Bench Press	3 sets of 10 reps. Start with a 10-pounder bow chaser and work your way up to a 50 pounder (the type found in the gun-deck).
3. Upper back	Lanyard Pull-ups	Climb the ratlines to the main yard. Do two sets of 5 pull-ups with a 2-minute break in between sets.
4. Biceps	Cannonball Curls	3 sets of 10 reps.
5. Triceps	Port dips.	Open the main port between the spar-deck and the gun deck (if the grate is wide enough, you can do these between the slats). Do 3 sets of 10 reps with 2-minute breaks between sets.
6. Upper Legs	Grog Barrel Leg Extensions	Attach a length of hemp to one or two grog barrels. Sit on the edge of the poop-deck. Attach them to your boots with the barrels hanging over the waist deck. Do 3 sets of 10 leg extensions with 2-minute breaks between sets.
7. Calves	Capstan Calf Extensions	Drag the anchor while sailing at at least 8 knots. At the Capstan, use your calf muscles to extend to your toes then retract to your heels. Do 3 sets of 10 reps with 2-minute breaks between sets.
8. Cardiovascular	The Keel Haul	Have a spotter tie your hands above your head. Drop the other end of the hemp rope off from the ship’s bow and hook it up from behind the stern. With your spotter ready to hoist you aft, leap off the bow and swim under the ship. 20 minutes of this three times a week should be enough to keep your heart strong.

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