The Equestrian Athlete Plantheequestrianathleteplan.com/wp-content/uploads/2011/...If you’re not interested in the weight and body fat side of the training you can miss these out

The Equestrian Athlete Plan

TRAINING MANUAL Medical Information The Equestrian Athlete Plan is not, and does not pretend to be a medical journal or a miracle cure for any medical conditions or complications. It is, ultimately, a healthy eating and exercise plan based on sound scientific evidence and personal experience. If you are in any doubt whatsoever as to your ability to undertake the program, it is your responsibility to seek professional medical advice. This may include, but is not restricted to, blood pressure issues, diabetic conditions, existing joint or muscular injuries or breathing problems. Even if you have no current medical conditions but have not participated in an exercise programme for a long time (or ever), you are still advised to proceed with caution and ease yourself into the program. You are expected to work hard but within your skill and fitness levels! Please make an appointment with your GP as soon as possible if you want to be 100% sure you are ready to complete The Equestrian Athlete Plan.

Assessing Not Guessing From The Off Before you bolt, and going flying into the 8 week Equestrian Athlete Plan, you need to take some measurements. This is most important if you are aiming to improve your body’s function during the program. Tracking your ‘key body stats’ will help you judge how effective your nutritional plan has been and whether or not you need to adjust your calorie intake to make further improvements. Whilst numbers are great, if you are also concerned about the visible changes over the duration of the program, I always believe photos are the best way to track progress, especially if you don’t have any specialist body fat measuring equipment and after all I am not there to take accurate body fat measurements for you. If you are simply aiming to shoot your fitness levels through the roof, monitoring the ‘Key body stats’ will help you to make sure you are not eating too much or at the wrong times.

Remember, you are your best observer. This isn’t a generic fat loss program but aimed at improving all elements of your performance with the ultimate goal to be ‘riding fit’. The focus therefore is on performance, so you need to be alert to how you feel and how you perform. There’s a fair chance that you will also be involved in a competition of some sorts during the time on the programme, at amateur level or higher. In this case, the best indicator of how the program is working for you is your performance in the saddle and whilst performing the tasks you do day to day. That is why you are following this program! If you are getting up in the saddle better, riding for longer, riding more times in a day/week, not getting as stiff, feeling in more control, feel like your technique is better come the end of the race/ride then the progress is obvious. So whilst we will put numbers to a few tests it is your performance variables that are important.

Print this out and get it done!

Checklist Do this! Make sure you get all these measurements done before you start the program. Remember we are assessing not guessing the effectiveness of your programme. If you’re not interested in the weight and body fat side of the training you can miss these out but at least take the photos so you can see changes in your athletic look!

Take ‘before’ photos (front, back and sides).

Take thigh circumference measurements (4 inches from knee cap and at the crease of your bum cheek) Take hip measurements at the widest area of your bum Take waist measurements at belly button level Take chest measurements at nipple level Take shoulder circumference measurements at the widest point Take arm measurements at the widest point of your biceps and triceps (upper arm) with your shoulder at elbow level and elbow flexed but without tensing.

Take your weight on the Monday morning before breakfast

Now you must perform the Postural Assessment

Make a record of all the results.

Postural Assessment

Wall Standing Test

Here I would like you to stand against a wall and place one hand directly in the

natural curve of your lumbar spine (lower back), with the palm facing the wall.

Which of these best describes how your hand feels in that curve of the lower back?

- Does the widest part of your hand fit into the gap with the palm

lightly touching both the wall and lower back?

- Does the hand feel squashed against the wall and the lower back?

Or

- Does the hand feel like it has day light between itself and the

wall?

If the answer is number 1 that‟s great, you pelvis is a good posit ion. If it is described

best by number 2 then you have what is described best as a posterior tilt. If you find

yourself at number 3 you have an anterior tilt of the pelvis, this is like many of the

EA‟s that I meet. Whichever one it is don‟t worry, the EAP will create the riding fit

body you need to make the very most out of your horse.

In Front Of Mirror – Plumb Line Test

1. Feet Arches

Firstly I would like you to stand in front of a full length mirror and look at the feet. I

want you to see if you arches of your feet fall in?

That is easily established by imagining trying to get one of your thumbs under the

arch, if you can then that‟s great. If not don‟t worry we will be working on the gluteals

and we will be stretching out your calves to make sure this doesn‟t affect your hips

any more.

2. Alignment of Pelvis-

The next major area is the hips. I want you to feel for the two bony processes on the

front of the hip otherwise known as the ASIS (anterior superior iliac spine). I want

you to decide if these are level or not?

If they are that is fantastic. Again, if not don‟t panic, I see this all the time with my

EA‟s when they come for their first assessment, It is easily addressed through the

specific mobility and stability exercises I have in the plan for you. The main issue

with having an imbalanced pelvis is that the EA will then tend to have an uneven

weight distribution in their seat and tend to put more pressure through one stirrup,

causing the horse to favour one side.

3. Thumb and 1

I want you to take a look at your hands as you look directly at the mirror. What can

you see?

Can you see one thumb and the index (first finger)?

Or can you see more?

Can you see the thumb, 1st finger and second finger?

Or even the back of the hand?

Again don‟t worry about what the result is, just make a note now. If you can see

more than the thumb and first finger you will no doubt have internal shoulder rotation

which is typically described as rounded shoulders. By having rounded shoulders as

an EA, this will affect you posture, particularly when you get tired, giving you that

really rounded posture that you may have seen before. The programme has plenty of

exercises within it that will alleviate these issues and aim to stabilise the shoulder

blades into a position that will give you a great posture both on and off the saddle.

4. Shoulders

Nice and simple this one. Is one shoulder higher than the other?

If not, fantastic, let‟s keep it that way. Once again, don‟t panic if not we just need to

make sure we stretch out the neck and shoulder muscles, which takes a lot of force

when we ride. I have provided you with a video of all the post workout stretches you

need to do help you get the riding fit body you are striving for.

Kneeling 4 Point Position - Glute Activation Test

This test will establish the function and performance of your glutes (buttocks). These

muscles are crucial to the EA‟s performance in the saddle, particularly as they are so

important in their support of the lower back.

In this test I want you to kneel so the knees are under the hips and the hands are

under the shoulders, in a 4 point position.

I then want you to take one leg out straight behind you without moving the hips at all.

The test is to see if you can hold it for 30s without the leg dropping at all. If you can

then that is great you passed, if not then it is simply a fail at this stage. You need to

then test the other leg in exactly the same way.

Week 4 and 8 – Leg Endurance Test

Do not complete this test in week 1.

For this test, which is completed in week 4 and 8 of the EAP, I would like you to

perform:

10 lunges and 10 squats back to back for 2 minutes

Then record the number of reps you complete.

So for example if I complete

10 lunges, 10 squats, 10 lunges, 8 squats and the time runs out then this down.

Please now send them to me [email protected] . You don‟t have to send the pictures if you don‟t want. But I would like to keep a record of your stats.

mailto:[email protected]

The Phases Explained During Phase 1

In Phase 1 of the EAP you will see it is a 4-week programme. We will be focusing on optimal technique in every exercise we do. The programme is designed so that you spread the workload between body parts and you will find this helps to aid your recovery. If you haven‟t done any exercise for a while, or if an exercise is new to you, expect to ache after your first few sessions. This process is one of adaptation and your body will adapt as we move through the programme. Every session has a video link with it, so you can see exactly what is necessary for each of the exercises. You will find at the start of each week a Summary Table of

what to do on what days. Below that is the Exercise Session Guidance Table. Here you will find information on

the number of sets, repetitions, time under tension, load and rest that you should be using. Then each session is explained in its own table so that you know which mobility circuits to perform and then which exercises are paired together in a superset. Once you have finished the main exercise session you will then perform a stretching matrix. You may also be asked to foam roll so make sure you check those video to see how to perform them properly. You will carry out an assessment at the end of the 4th week in exactly the same way as you did for day zero. This time you will perform an additional test to establish leg endurance. This is outlined in the assessment sheet for Week 4 Phase 2

Phase two is a progression from Phase 1 and is much the same in terms of the layout from day to day. However this time instead of using repetitions and time under tension you will actually be using time to dictate the work and rest intervals. You will also notice that we will be working on different exercises and routines, so nearer the time familiarise yourself with these. The video links can be found at the back of the Training Manual. I have named all the workouts so they are easily identified. You will carry out an assessment at the end of the 8th week in exactly the same way as you did for week 4.

So now the assessment has been completed you will move into the training. I just wanted to make sure you fully understand the principles.

Attention To Detail Gets Awesome Results!

First up you will notice at the top of each week a summary of the ideal week

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Trotted

Up

Sound

McCoy’s

Revenge

The Final

Hurdle

Clear

Round

The

broodmare

Competition

/

The Farrier

REST/

Competition

Each week has a schedule. It has been planned in this way specifically to optimise your performance, but if you have to change your schedule so be it. Next up you will notice an „Exercise Session Guidance‟ Table. This looks like this

WEEK ..

Exercise Session Guidance

Repetitions

Sets

Load

Time Under Tension

Rest

Aim for 10-12

reps

Or 10s for the

hold / isometric

exercises

3

Bodyweight

or light

dumbbells

4-0-2-0

30s after

each

superset

For the Repetitions, this is the number of times an exercise is completed. You will

notice that I give you ranges to work in, so you can progress.

Next column is Sets. This is the number of times you complete your designated

repetitions for the exercises. The next column is Load. This is where you can see the loads you should use. As I

mentioned earlier we are always looking for technique before speed, but you must challenge yourself here. Next column along is Time Under Tension (TUT). This will help you to develop the

quality technique you are looking for in phase 1. In phase 2 the training changes slightly and you are not given any guidance on Time under tension deliberately because I want you to pick up the intensity and get as many GOOD QUALITY repetitions into the time frame indicated. This is best described as the amount of time it takes you to do the downward phase-the pause at the bottom-the upward phase- pause at the top. e.g. Press Up (4-0-2-0) Downward phase is 4 seconds long

Pause at the bottom is 0s long (so you go straight back up)

Upwards phase is 2 seconds long

Pause at the top is 0 seconds

The last column is Rest.

This indicates the amount of rest you should take after completing each superset (e.g. A1/A2) for the repetitions desired. In phase 2 this reflects the rest taken after you have done the number of rounds (of work: rest) laid out for you. No more no less

here please

Here is an example of an individual session looks

You will notice at the top there is a session name. This has a video that accompanies it, so you can identify your session easily by name. You will then notice that I set out the day it should be completed on, this may change for some people with competitions affecting other sessions. Next up is mobility. You will see that I specify exactly which mobility circuits you

need for the session. Perform each mobility circuit at least once; you should start each session with a jumper on to make sure you get really warm before commencing the „exercise‟ section. Then finally move to the stretching and foam rolling matrix

where required. Phase 1

Within the Exercise section where you see A1 and then A2 below this means that you perform the two exercises as a superset. Supersets are two exercises put into a specific pairing. In this phase you will have no rest between exercises A1 and exercise A2. Your rest comes after both exercises have been performed; this is indicated in the main „Exercise Session Guidance Table‟ at the beginning of the week.

Session Name: Trotted Up Sound Comments

Day

Monday

Mobility

Circuits 1, 2 & 3

Exercise

A1: SL Hip Bridge

B1: Hip Marching

C1: SL

Reaches To

The Cone

A2 : Hip

Ups

B2 : Prone Bent Knee

Hip Abduction

C2: Stiff Legged

Swings

Stretching Matrix + Foam Rolling

Phase 2

This is slightly different. Within the Exercise section where you see A1, A2 this means that you perform the two exercises as a superset, with the rest coming between each exercise. The rest after both exercises have been performed for the number of rounds specified is indicated in the main „Exercise Session Guidance Table‟ at the beginning of the week. When deciding on what weights or resistance to select for the sessions,

choose ones which would enable you to perform the desired reps without reaching technical failure but which aren‟t so easy you can throw them around with ease!

Always look to perform each exercise with excellent technique.

You won‟t see any tempo indicators such as 2-0-4-0, which you see in some

programs, indicating you lift the weight up for two seconds and lower for four seconds. In this phase, everything is done hard that little bit faster!

The sessions for each week are shown in the order you should do them. However, you won‟t see set days as everybody has different timetables. Print out the workouts each week and make sure they all get done! WATCH THIS VIDEO FOR MORE GUIDANCE ON YOUR PROGRAMME http://www.vimeo.com/21525449 OR LISTEN TO THIS AUDIO http://theequestrianathleteplan.com/wp-content/uploads/2011/audio/TrainingIntroduction.m4a

http://www.vimeo.com/21525449

http://theequestrianathleteplan.com/wp-content/uploads/2011/audio/TrainingIntroduction.m4a


You Be The Judge

You Have The Final Word

As with any programme, one of the biggest mistakes you can make is to assume you can just follow the program to the letter and get great results. This may sound strange, as I have just prepared an exact training program for you! You need to be constantly tuned into what you are capable of in the first instance, and how your skills are improving. This will ensure you can focus on performing exercises with intensity rather than trying to do things you can‟t yet do and at best getting nowhere fast, and at worst, injuring yourself.

You need to analyse your own skills and decide what needs working on and where you can make your training harder. This program is about learning how to optimise the time, equipment and skills you have so that you are able to react to any situation without being bogged down by the TV and machine mentality of commercial gyms. The variety within the EAP will actually encourage progress even more by constantly throwing new challenges at your body.

Issue: Fitting it all in I want to do the sessions on the days you say and all the sessions but I am struggling to fit it all in.

Solution: Consider performing the sessions in the morning with your riding and other commitments (work) coming after training. This will enable enough recovery time and ensure you can optimise performance in every aspect of your daily performance.

Issue: Altering the program around ‘Competition Days’ I have a competition this week, how do I change things so I can perform at my best?

Solution: Again, think performance! It is not a good idea to really train hard the day before a competition, so consider your week and how you can plan it in. The time of season will matter too. You may get away with training the day before a relatively low key event when you‟re not expected to be at full speed for the „warm up‟ competitions but not before your really important sessions. Remember, I can‟t detail every scenario for every person reading this so you must take responsibility for thinking carefully about your own week and what‟s both possible and in the interests of optimising your performance. .

Issue: Working with injuries I have an existing injury, what should I do.

Solution: First of all, go and see a very well respected professional who can help you through the injury! It‟s impossible for me to guide you through without prior knowledge of what the injury is, how serious it is and what restrictions it places on your training. It may sound a bit vague, but simply to say “You have a shoulder injury so just leave out Press ups” does nothing to improve your situation! Remember my ultimate goal is to improve your performance. Keep asking yourself this question. “Will this action help me improve my performance?” Your brain will tell you the answer if you listen properly. Please don‟t be afraid to email me if you are really struggling with a specific subject, my email address is [email protected] and I will personally respond.

mailto:[email protected]

Week 1


1

Sitting

Strong

Aintree

Badminton

& Burghley

Riders in

Balance

Weighed

In,

Weighed

In,

Horses

Away

Competition

or

The Opening

Meet

Competition

or REST

WEEK 1


Repetitions

Sets

Load

Time Under Tension

Rest

Aim for 10-12

reps

Or 10s for the

hold / isometric

exercises

3

Bodyweight

or light

dumbbells

4-0-2-0

30s after

each

superset

Session Name: Sitting Strong Comments

Day

Monday

Mobility

Circuits 1, 2 & 3

Exercise

A1 : Hip Bridge

B1:Hip Marching

C1: SL Reaches To

The Cone

A2 : Hip Ups

B2 :Prone Lying Hip

Lifts

C2: SL Disassociation

Stretching Matrix

Session Name: Aintree Comments

Day

Tuesday

Mobility

Circuit 1, Circuit 3, Neck Mobilisation

Exercise

A1 :Runners

B1: Plank

C1:Side plank

A2 : Squats

B2 :Pulsing

Lunges

C2: Isometric Wall

squat

Stretching Matrix

Session Name: Badminton & Burghley

Comments

Day

Wednesday

Mobility

Circuit 1,2 & 3

Exercise

A1: Stability Ball

Bridge

B1: Stability Ball

Hip Ups

C1: Recline Pulls

A2: Hyper

extension

(glutes on)

B2: Renegade

rows

C2 :Straight

legged swings

with banana

back

Stretching Matrix

Session Name : Weighed In, Weighed In, Horses Away

Day

Friday

Mobility

Circuit 1

Session Structure

20 minutes brisk walking

Stretching Complex

Session Name: Riders In Balance Comments

Day

Thursday

Mobility

Circuit 3

Exercise

A1: Reverse

Crunches

B1: Plank Leg

walk outs

C1 :Spiderman’s

hold

A2: Runners

B2 :swan dives

C2 :Squat pauses

Stretching Matrix

Session Name: The Opening Meet

Day

Saturday

Mobility

Circuit 1,2 & 3

Session Structure

40m run/150m row/cycle 40s , rest for 30s

repeat 5 times

rest for 2 minutes

40m run/ 150m row/cycle 40s, 45s rest

repeat 3 times

Stretching Complex

Week 2


2

Sitting

Strong

Aintree

Badminton

& Burghley

Riders in

Balance

Weighed

In,

Weighed

In,

Horses

Away

Competition

or

The

Equestrian

Athletes

lungs

Competition

or REST

WEEK 2


Repetitions

Sets

Load

Time Under Tension

Rest

Aim for 10-12

reps

Or 10s for the

hold / isometric

exercises

4

Bodyweight

or light

dumbbells

4-0-2-1

30s after

each

superset


Day

Monday

Mobility

Circuits 1, 2 & 3

Exercise

A1 : Hip Bridge

B1:Hip Marching

C1: SL Reaches To

The Cone

A2 : Hip Ups

B2 :Prone Lying Hip

Lifts


Stretching Matrix


Day

Tuesday

Mobility


Exercise

A1 :Runners

B1: Plank

C1:Side plank

A2 : Squats

B2 :Pulsing Lunges

C2: Isometric Wall squat

Stretching Matrix


Comments

Day

Wednesday

Mobility

Circuit 1,2 & 3

Exercise

A1: Stability Ball

Bridge

B1: Stability Ball

Hip Ups

C1: Recline Pulls

A2: Hyper

extension

(glutes on)

B2: Renegade

rows

C2 :Straight

legged swings

with banana

back

Stretching Matrix


Day

Friday

Mobility

Circuit 1

Session Structure


Stretching Complex


Day

Thursday

Mobility

Circuit 3

Exercise

A1: Reverse

Crunches

B1: Plank Leg

walk outs

C1 :Spiderman’s

hold

A2: Runners

B2 :swan dives

C2 :Squat pauses

Stretching Matrix

Session Name: The Equestrian Athlete’s Lungs

Day

Saturday

Mobility

Circuit 1,2 & 3

Session Structure

40 m run/ 150 m row/cycle 40s – 1 press up –

rest for 30s

40 m run/ 150m row/cycle 40s - 2 press ups-

rest for 35s


rest for 40s


rest for 45s


rest for 45s


rest for 40s


rest for 35s

40 m run/ 150 m row/cycle 40s – 1 press up

Stretching Complex

Week 3


3

Sitting

Strong

Aintree

Badminton

& Burghley

Riders in

Balance

Weighed

In,

Weighed

In,

Horses

Away

Competition

or

The Derby

Competition

or REST

WEEK 3


Repetitions

Sets

Load

Time Under Tension

Rest

Aim for 12-15

reps

Or 12-15s for

the hold /

isometric

exercises

4

Bodyweight

or light

dumbbells

4-0-2-2

30s after

each

superset


Day

Monday

Mobility

Circuits 1, 2 & 3

Exercise

A1 : Hip Bridge

B1:Hip Marching

C1: SL Reaches To

The Cone

A2 : Hip Ups

B2 :Prone Lying Hip

Lifts


Stretching Matrix


Day

Tuesday

Mobility


Exercise

A1 :Runners

B1: Plank

C1:Side plank

A2 : Squats

B2 :Pulsing Lunges


Stretching Matrix


Comments

Day

Wednesday

Mobility

Circuit 1,2 & 3

Exercise

A1: Stability Ball

Bridge

B1: Stability Ball

Hip Ups

C1: Recline Pulls

A2: Hyper

extension

(glutes on)

B2: Renegade

rows

C2 :Straight

legged swings

with banana

back

Stretching Matrix


Day

Friday

Mobility

Circuit 1

Session Structure


Stretching Complex


Day

Thursday

Mobility

Circuit 3

Exercise

A1: Reverse Crunches

B1: Plank Leg walk outs

C1 :Spiderman’s hold

A2: Runners

B2 :swan dives

C2 :Squat

pauses

Stretching Matrix

Session Name: The Derby

Day

Saturday

Mobility

Circuit 1,2 & 3

Session Structure

10 squats- 40m run or 150 m row or cycle 40s -

rest for 30s


rest for 30s


rest for 30s


rest for 40s

2 squats- 40m run or 150 m row or cycle 40s

Stretching Complex

Week 4


4

Sitting

Strong

Aintree

Badminton

& Burghley

Riders in

Balance

Weighed

In,

Weighed

In,

Horses

Away

Competition

or

The Calgary

Stampede

ASSESSMENT

+ Leg

Endurance

Test

WEEK 4


Repetitions

Sets

Load

Time Under Tension

Rest

Aim for 15-20

reps

Or 10-20s for

the hold /

isometric

exercises

3

Bodyweight

or light

dumbbells

4-0-3-2

30s after

each

superset

Session Name: Sitting Strong

Comments

Day

Monday

Mobility

Circuits 1, 2 & 3

Exercise

A1 : Hip Bridge

B1:Hip Marching

C1: SL Reaches To

The Cone

A2 : Hip Ups

B2 :Prone Lying Hip

Lifts


Stretching Matrix


Day

Tuesday

Mobility


Exercise

A1 :Runners

B1: Plank

C1:Side plank

A2 : Squats

B2 :Pulsing Lunges


Stretching Matrix


Comments

Day

Wednesday

Mobility

Circuit 1,2 & 3

Exercise

A1: Stability Ball

Bridge

B1: Stability Ball

Hip Ups

C1: Recline Pulls

A2: Hyper

extension

(glutes on)

B2: Renegade

rows

C2 :Straight

legged swings

with banana

back

Stretching Matrix


Day

Friday

Mobility

Circuit 1

Session Structure


Stretching Complex


Day

Thursday

Mobility

Circuit 3

Exercise

A1: Reverse

Crunches

B1: Plank Leg

walk outs

C1 :Spiderman’s

hold

A2: Runners

B2 :swan dives

C2 :Squat

pauses

Stretching Matrix

Session Name: The Calgary Stampede

Day

Saturday

Mobility

Circuit 1,2 & 3

Session Structure

In this routine there is no rest between the

exercises, you simply perform the desired

number of reps and move straight to the next

exercise. Once you have reached the last

exercise you return to the first and continue

until the 3 minutes is up.

3 MINUTES OF

a) 10 LUNGES

b) 10 PRESS UPS

c) 10 RECLINE PULL UPS

d) 10 SQUATS

e) 10 PULSING LUNGES (EACH LEG)

Now Rest for 2 Minutes

Then Repeat For 3 Minutes

Stretching Complex

Week 5


5

Trotted

Up

Sound

McCoy’s

Revenge

The Final

Hurdle

Clear

Round

The

broodmare

Competition

/

The Farrier

REST/

Competition

WEEK 5


Repetitions/

Work: Rest

Ratio

(W:R)

Sets

Load

Rest

W:R

20:10

8

Bodyweight or

light

dumbbells/band

40s rest after each superset has been completed 4 times.

So that’s 4 times through on each individual exercise


Day

Monday

Mobility

Circuits 1, 2 & 3

Exercise

A1 SL Hip Bridge

B1:Hip Marching

C1: SL Reaches To

The Cone

A2 Hip Ups

B2 :Prone Bent Knee Hip Abduction

C2: Stiff Legged Swings


Session Name: McCoy’s Revenge Comments

Day

Tuesday

Mobility


Exercise

A1 :squat Thrusts

B1: Plank + Hip Extension

C1:Side plank + Rotation

A2 : DB lateral

Lunges

B2 : DB Pulsing

Lunges

C2: Isometric Wall

squat


Session Name: The Final Hurdle

Comments

Day

Wednesday

Mobility

Foam Rolling + Circuit 1,2 & 3

Exercise

A1: Stability Ball

Bridge with

knees bent +

Alternating Leg

Lift

B1: Stability Ball

Hip Ups

C1: Recline Pulls

A2: BP Rotations

B2: Renegade

rows + press up

C2 : Straight

legged swings

with glute

squeeze


Session Name : The Broodmare

Day

Friday

Mobility

Circuit 1

Session Structure

30 minutes of brisk walking with intervals

of 30s power walking at every 4 minutes.

Stretching Complex

Session Name: Clear Round Comments

Day

Thursday

Mobility

Foam Rolling + Circuit 3

Exercise


B1: Down and Up Plank

C1 : Spiderman

Moving

A2: SB Plank

B2 : SB Reverse

Hyper extension

C2 :Squat to calf

raise


Session Name: The Farrier

Day

Saturday

Mobility

Circuit 1,2 & 3

Session Structure

Complete 20s work: 10s rest x 8 for the

exercises below.

Complete 8 rounds for exercise A, before

moving to exercise B.

Rest for 1 minute 10s between exercises

A: Rowing/ Running

B: Swan Dives

C: Runners

D: DB Lunges

Stretching Complex

Week 6


6

Trotted

Up

Sound

McCoy’s

Revenge

The Final

Hurdle

Clear

Round

The

broodmare

Competition

/

The

Martingale

REST/

Competition

WEEK 6


Repetitions/

Work: Rest

Ratio

(W:R)

Sets

Load

Rest

W:R

30:10

8

Bodyweight or

light

dumbbells/band




Day

Monday

Mobility

Circuits 1, 2 & 3

Exercise

A1 SL Hip Bridge

B1:Hip Marching

C1: SL Reaches To

The Cone

A2 Hip Ups

B2 :Prone Bent Knee

Hip Abduction

C2: Stiff Legged

Swings


Session Name: McCoy’s Revenge Comments

Day

Tuesday

Mobility


Exercise

A1 :squat Thrusts

B1: Plank + Hip Extension

C1:Side plank + Rotation

A2 : DB lateral

Lunges

B2 : DB Pulsing

Lunges

C2: Isometric Wall

squat


Session Name: The Final Hurdle

Comments

Day

Wednesday

Mobility


Exercise

A1: Stability Ball

Bridge with

knees bent +

Alternating Leg

Lift

B1: Stability Ball

Hip Ups

C1: Recline Pulls

A2: BP Rotations

B2: Renegade

rows + press up

C2 : Straight

legged swings

with glute

squeeze



Day

Friday

Mobility

Circuit 1

Session Structure



Stretching Complex


Day

Thursday

Mobility


Exercise



C1 : Spiderman

Moving

A2: SB Plank

B2 : SB Reverse

Hyper extension

C2 :Squat to calf

raise


Session Name: The Martingale

Day

Saturday

Mobility

Circuit 1,2 & 3

Session Structure

30s of Runners : 30s rest x 6

30s of Standing sprints : 30s rest x 6

30s of Hip Marching : 30s rest x 6

Stretching Complex

Week 7


7

Trotted

Up

Sound

The

Rails

Revenge

The Saddle

Rack

Clear

Round

The

broodmare

Competition

/

In Season

REST/

Competition

WEEK 7


Repetitions/

Work: Rest

Ratio

(W:R)

Sets

Load

Rest

W:R

20:10

8

Bodyweight or

light

dumbbells/band




Day

Monday

Mobility

Circuits 1, 2 & 3

Exercise

A1 SL Hip Bridge

B1:Hip Marching

C1: SL Reaches To

The Cone

A2 Hip Ups




Session Name: The Rail’s Revenge Comments

Day

Tuesday

Mobility


Exercise

For The Rails Revenge I want you to complete the following

four exercises for 6 minutes with no rest between exercises.

Then rest for 2 minutes

Now work again for 4 minutes in exactly the same way.

The Rails Revenge

Exercise LUNGES SQUATS SWAP

OVERS

SQUAT

JUMPS/

PULSING

LUNGES

Reps 16 16 16 8

Take 2 minutes rest before completing 20s work: 10s rest x 6

for the exercises below.

A: BP Rotations

B: SB Hip Ups

Complete 6 rounds for exercise A,

Before moving to exercise B.


Session Name: The Saddle Rack

Comments

Day

Wednesday

Mobility


Exercise

For The Saddle Rack workout I want you to complete the

following four exercises for 6 minutes with no rest between

exercises.



The Saddle Rack

Recline

Pull Ups

Band

Rows

Alternating

band Rows

Explosive recline

pull ups

16 16 16 8



A: Stiff legged swings with glute squeeze

B: Squat Thrusts


before moving to exercise B



Day

Friday

Mobility

Circuit 1

Session Structure



Stretching Complex


Day

Thursday

Mobility


Exercise



C1 : Spiderman

Moving

A2: SB Plank

B2 : SB Reverse

Hyper extension

C2 :Squat to calf

raise


Session Name: In Season

Day

Saturday

Mobility

Circuit 1,2 & 3

Session Structure

300m Row or 100m Run or 45s or cycle at 70-

80%

rest for 90s at walking pace

repeat x 4

2 minutes rest

150m Row or 40m Run or 30s or cycle at 70- 80%

rest for 45s at walking pace

repeat x 4

Stretching Complex

Week 8


8

Trotted

Up

Sound

The

Rails

Revenge

The Saddle

Rack

Clear

Round

The

broodmare

Competition

/

The

Yearling

ASSESSMENT

+ Leg

Endurance

Test

WEEK 8


Repetitions/

Work: Rest

Ratio

(W:R)

Sets

Load

Rest

W:R

30:10

8

Bodyweight or light dumbbells/band

10s - 50s rest after each superset

has been completed 4 times.

So that’s 4 times through on each

individual exercise


Day

Monday

Mobility

Circuits 1, 2 & 3

Exercise

A1 SL Hip Bridge

B1:Hip Marching

C1: SL Reaches To

The Cone

A2 Hip Ups




Session Name: The Rail’s Revenge Comments

Day

Tuesday

Mobility


Exercise

For The Rails Revenge I want you to complete the following

four exercises for 6 minutes with no rest between exercises.



The Rails Revenge

Exercise LUNGES SQUATS SWAP

OVERS

SQUAT

JUMPS/

PULSING

LUNGES

Reps 16 16 16 8



A: BP Rotations

B: SB Hip Ups


Before moving to exercise B.


Session Name: The Saddle Rack

Comments

Day

Wednesday

Mobility


Exercise

For The Saddle Rack workout I want you to complete the

following four exercises for 6 minutes with no rest between

exercises.



The Saddle Rack

Recline

Pull Ups

Band

Rows

Alternating

band Rows

Explosive recline

pull ups

16 16 16 8



A: Stiff legged swings with glute squeeze

B: Squat Thrusts


before moving to exercise B



Day

Friday

Mobility

Circuit 1

Session Structure



Stretching Complex


Day

Thursday

Mobility


Exercise



C1 : Spiderman

Moving

A2: SB Plank

B2 : SB Reverse

Hyper extension

C2 :Squat to calf

raise


Session Name: In Season

Day

Saturday

Mobility

Circuit 1,2 & 3

Session Structure

30s Row, Run or Cycle: 15s rest x 8

Rest for 1 minute

Stiff Legged swings 30 s work : 15s rest x 8

Then rest for 2 minutes before

30s squats, 30s of calf raises, 30s of wall Sit, 30s

plank back to back no rest.

Stretching Complex

There it is! 8 weeks of pure riding specific training. By the end of Week 8 you should really start to feel the benefits of the increased training and more importantly the specific nature of riding specific protocols. If you have given 100% and stuck to the nutrition plans, you will more than likely look fantastic as well! Make sure you keep logging into the members site to let me know how you are getting on. Matt Luxton

[email protected]

Video Links

Time Under Tension Explained

Postural Assessment

Glute Function Assessment

Training Manual AUDIO File

Training Manual Tutorial

Leg Endurance Test (week 4 and 8)

Back Pain Expert – Austin Lawrence

Leading Fitness Professional Marc Kent

Mobility Circuit 1

Mobility Circuit 2

Mobility Circuit 3

Neck Mobilisation

Foam Rolling

Stretching Matrix







http://theequestrianathleteplan.com/austinlawrence

http://theequestrianathleteplan.com/marckent







Phase 1 Videos

Sitting Strong Aintree Badminton & Burghley

Riders in Balance

Phase 2 Videos

Trotted Up Sound McCoy‟s Revenge

The Final Hurdle

Clear Round

The Rails Revenge The Saddle Rack











Documents

The Equestrian Athlete Plantheequestrianathleteplan.com/wp-content/uploads/2011/...If you’re not interested in the weight and body fat side of the training you can miss these out