“As a horse progresses through the gaits…the rider’s heart rate and oxygen consumption increase…It is the faster gaits and jumping that require the rider to adopt a ‘forwards’ riding position that necessitates weight bearing to be through the rider’s legs, as opposed to a seated position, where weight bearing is predominantly through the pelvis. It is apparent that these ‘forward position’ modes of riding significantly increase metabolic cost.”

Training and exercise are equally important for equestrian athletes but they’re not the same thing. Working out is physical activity done either for its own sake or to improve fitness. Training is done to improve performance — planned exercises targeted toward achieving competitive goals. The process is just as important as the activity. When an athlete is training, they usually work with a coach or personal trainer over an extended period of time and expect to see continuous improvement. 

The body responds to training by adaptation. As you require more of your body, it responds to those demands by coping with the increased expectations. As you get more fit, your major muscle groups and cardio-vascular system get more efficient, allowing you to do more and replacing your previous fitness capabilities with newer, better ones.

All athletes must be brutally honest with themselves when they’re setting training goals. This is even more important for equestrian athletes because their performance is very closely linked to that of their horse. It’s important to have an objective, experienced trainer to help you evaluate your limitations and provide honest feedback about your progress. You will run into roadblocks and setbacks. Getting past them is the only way to succeed.

All equestrian competition requires an elite level of physical fitness; however, each individual sport has its own requirements. Here is a brief look at some of the specialized training that is needed for Show Jumping, Dressage, and Polo. 

Show Jumping

A show jumper’s position is the most important part of making good jumps. Good position is the result of good body control. If the rider isn’t strong enough to hold their position over the jump, the horse has to work harder. Show jumpers need to have a strong torso and strong legs (thighs, calves and ankles). They also need stamina which they can build with regular off-horse cardio workouts. Many jumpers like to run, but swimming, cycling, and rowing will also do the trick.

Dressage

Posture and balance are especially important for Dressage riders because “if you can’t control your own body on top of the horse, you won’t be able to control the horse.” Dressage riders are always trying to achieve a deep seat. Their rear end needs to be in close contact with the saddle so they can direct the horse. A deep seat requires a strong core. In addition, competitors need dressage-specific strength, particularly the upper back and shoulders which are important for posture when riding. They also need equal strength in both legs in order to make pivoting and balance easier.

Polo

Polo is a very physical sport. Polo players want to be strong, but not big. They need to be flexible and as fit as possible to reduce injuries. Because they are riding and using their upper body to move the ball, total body workouts are necessary. Their body needs to be able to make adjustments quickly as they turn and pivot. Since polo players predominantly use their right side, it’s also important that their legs are equally strong to provide a solid base for on-horse position adjustments.

In whichever sport you compete, it’s important for your physical fitness program to reflect the rhythms of the year. In the off-season, you’re maintaining your fitness level and building on it with a higher volume of exercise at lower intensity. Pilates and yoga are perfect during these months. 

As you near the opening of the season, you want to emphasize workouts that improve your capabilities in your specific sport, as determined by you and your personal trainer. Functional training and resistance training are good pre-season additions for every athlete. 

During the competitive season itself, time for off-horse training is limited so you’ll want to work in the opposite pattern of the off-season — low volume at higher intensity. Most of your in-season training happens on the horse. You don’t want to get injured or fatigued. 

Immediately after the season ends it’s important to take a mental and physical break. You want to rest and recover. Physical activity should be comfortable and enjoyable for a few weeks. Then it’s back to off-season training as the cycle renews itself for another year.

The post Fit To Ride: Physical Fitness for Equestrian Athletes appeared first on Resilient Fitness in Wellington, FL.

Jan was born and trained in The Netherlands, a county world renowned for its horsemanship. He graduated from the Dutch Equestrian Center and is now based here in Wellington. He has garnered a laundry list of awards and prizes, including the $25,000 Carol Lavell Advanced Dressage Prize and his USDF bronze, silver, and gold medals. Jan has been training horses and riders in the United States since 2001.

How did you become interested in Dressage?

As a kid growing up in Europe, you cannot do any jumping unless you’ve trained at the very basic level and achieved certain scores. Dressage was required to get to the level of jumping. I enjoyed it and decided to stay with it.

What physical demands does Dressage make on the rider?

It really forces you to control what your body is doing on top of this moving horse. There is a lot of balance involved because the horse is moving in lots of different directions so you have to follow it. It requires control over your core.

Does the physical fitness of a rider affect the horse’s ability to perform?

Absolutely because if you can’t control your own body on top of the horse, you won’t be able to control the horse. You have to have a certain amount of toning and strength to move on top of the horse otherwise you are basically in the horse’s way. You want to give the illusion that it’s effortless. It has to look like the horse is doing it by itself and you’re just a passenger. So if you have no strength, it gets in your way. 

During the parts of the competition that the horse needs help, you’re not available because you’re worn out. It’s not just the performance. There is a warm up before you go into the arena, which means you’ve been on the horse for 45 minutes total at least and if you’re not fit enough to go to the finish, it’s a problem. 

What do you say to a rider when you can see that their lack of fitness is affecting the horse’s ability to perform?

By the time they ask me to help them train they already know where I’m coming from and what my expectations are. If something isn’t right I don’t want to hear them complain about it. I have all adults and they have to be responsible for their own actions on top of the horse. My job is to help them make things clear to the horse. I don’t want to waste my time with people who aren’t willing to put in any effort.

What have you learned about off-horse physical training over the years?

It’s a big mental game as far as I’m concerned. If you’re doing something that has a lot of repetitions, it really becomes a mental game to push one more time until you are there. It correlates with competition because when you’re competing you have to do one more thing and one more thing and one more thing until you’re done.

What is the most important thing a rider needs to do to stay in shape?

People have their strengths and weaknesses, so you have to work with that a little bit. It’s not one area unless a person is really weak in a certain area. You have to have cardio. You have to have control of what body part does what. You don’t need the bulk because that might get in the way. You have to be fit enough to hang in with the heat here in Florida. It depends on the person, but most of the time it is an overall fitness that we’re looking for.

What are you looking forward to in 2021?

It’s going to be a very interesting year because they’ve moved the Olympics. It will be interesting to see which horses rise to the top and which don’t. This one year delay might have taken some horses out of the competition because of age. Or horses that were younger might have needed an extra year to really mature and they will be ready to compete.

To learn more about Jan, you can read “How to Assess Progress in Your Dressage Training” and watch him in action on the horse during a Dressage Clinic.

The post Jan Brons on Dressage and Physical Fitness appeared first on Resilient Fitness in Wellington, FL.

What is the core of your off-horse physical training?
When I’m in town, I work out five days a week with Will – personal trainer at Resilient Fitness. I’ve been training with him for almost five years now. With that type of consistency, you can see the difference.

What workouts does your training routine include?
I jump rope. I spend time on the treadmill and using the rowing machine quite a bit. I do a lot of ladder work because that builds up your lungs.

Why did you choose to go with this program?
Will’s program has been very effective for me. Each day is planned carefully. We do a lot of cardio. We use lighter weights and don’t do much heavy lifting. Polo players want to be strong, but not big. We need to be as flexible and as fit as possible to reduce injuries. Polo can be dangerous. It’s the second most dangerous sport behind car racing. 

What is the most important thing a rider needs to do to stay in shape?
That’s a great question. I would say being consistent in the gym, eating right, and managing stress. When I’m in town, I always go to Resilient. It’s got a great family vibe and it’s really clean.

About Matt
Matt is widely regarded as one of the top American polo players. A 4-goal player himself, he has spent time in Argentina training with some of the world’s best players. Read more about Matt here.

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Riding makes demands on several specific muscle groups including the core, the lower back, the quads, and the neck and shoulders. In addition to that, you will need flexibility and balance. If your body isn’t able to respond well to the requirements of the competition or if you tire too easily, you can end up with injuries or lower scores. With that in mind, here is how we recommend that you focus on off horse training from now until the beginning of the festival.

Develop Your Plan

1. Identify and list your goals for your performance. Make them specific, for example:
   • I want to be able to complete an entire course without fighting for breath.
   • I want to be able to compete without back pain.
   • I want my legs to be able to do more with less fatigue.
   • I want my posture to be better.
2. Identify the skills that are required to achieve your goals. If you run out of breath easily, you’ll want to emphasize cardio. If you suffer from lower back pain, you’ll want to strengthen your core. If you have poor posture, you’ll want to focus on your neck and shoulders. If muscle tightness is keeping you from having a nice deep seat, you’ll want to work on flexibility.
3. Match workouts and exercises with each skill you need to improve. Focus on parts of the body that you know need work. Ask yourself how you will build stamina, strength, and flexibility all at the same time.
4. Develop a conditioning schedule. Make sure you include rest days in your schedule and plan for gradually increasing your performance over time. You should participate in off horse training three or four times a week for at least an hour. If you can’t fit the entire hour in during one session, you can complete groups of exercises in smaller chunks throughout the day or divide your workout into morning and evening sessions. Use a calendar (either online or on the wall) and schedule the days you will cross train and the times you will workout.
5. Track your progress. If you’re using interval training to increase your cardio-vascular capabilities, you should start to see longer periods of exercise with less time needed to rest. If you want flexible calves or hamstrings, you should be seeing a gradual increase in your range of motion.

Enlist Help

1. Ask the people on your team to observe you as you ride, if they aren’t already. They’ll notice if your balance is slightly off when you jump or if your muscles are so tight that they are affecting your form in the saddle.
2. Talk with someone who is knowledgable in equestrian fitness about which exercises you should be doing to meet your goals and how often. Ask about specifics such as number of repetitions and how to make progress without injuring yourself.
3. Consider adding functional training to your routine. Functional training incorporates the usual movements of your sport while working all of your muscles together using your own body weight for resistance. You will likely need to do this type of training in a gym or class. Training systems such as Queenax provide a convenient way to engage in functional training, even if you’ve never done it before.

Focus on This Essential Cross Training Checklist

1. Cardio. We understand the benefits of intensive cardio workouts and provide you with a number options for both endurance training and high intensity interval training. If you can’t make it into the gym, schedule regular power walks. The intensity should be high enough that you’re breathing through your mouth.
2. Strength training. You should be doing this twice a week. We don’t recommend lifting heavy weights for rider fitness. Try lighter weights with more repetitions or participate in functional training.
3. Glutes. If you’re not sure where to start, this article gives you 50 exercises for stronger glutes. Or you can take one of our Booty Camp classes, which will give you a stronger butt in record time.
4. The essential core, including the lower back. Core strength here is the foundation of every other movement or exercise you will do. If you have chronic back pain and poor posture, there’s a good chance your abs are weak too. Check out this list of great core exercises and here are some ideas for strengthening your back.
5. Neck and shoulders. The neck and shoulders are easy to overlook when planning a training regimen. This article from WebMD is a perfect place to start if you haven’t paid enough attention to the area that gives you perfect posture.

Now that you’ve finished reading this and are highly motivated to train, don’t let the moment pass. Get out that notepad or device and commit to your plan and schedule. If you’re thinking that this would be easier if you had some accountability, stop by and see us. We want you to be the very best competitor you can be at this year’s Winter Equestrian Festival.

The post Preparing for the Winter Equestrian Festival appeared first on Resilient Fitness in Wellington, FL.

With the Winter Equestrian Festival and the 2020 Polo Tournament right around the corner, we took the time to chat with expert equestrian trainer, Diego Piriz. Diego has been training riders since 2007. He worked for the International Polo Club for more than six years and now works as a personal trainer trainer serving individual clients.

How did you come to specialize is training equestrian athletes?

The post Meet Diego: An Equestrian Fitness Trainer Since 2007 appeared first on Resilient Fitness in Wellington, FL.

Wellington Florida is the equestrian capital of the United States. With the Polo Center just steps away from our gym and the Wellington Equestrian Center nearby, we thought we’d take the opportunity to introduce you to some of today’s top equestrian athletes and their regular workout routines.

1. Chantal Sutherland — 43 years old — Canada. Sport: North American Thoroughbred Racing (Jockey). Chantal rode her first horse at the tender age of three. At the age of 13, she realized that women could be jockeys and the path to her vocation began. In 2012, she was the first female jockey to win the Hollywood Gold Cup. She starts her day at 5 AM and usually spends time in the sauna. When asked how often she works out, she says, “Six to seven days a week. … I love Pilates and yoga and running right now. I love all three in one day … run first, Pilates and yoga to cool down.”

The post The Workout Routines of Top Equestrian Athletes appeared first on Resilient Fitness in Wellington, FL.

Off- Horse Training

As a rider, you’ve probably experienced this for yourself. You know that when you are fit you are stronger, have better reflexes, are less prone to injury, and have more endurance. Riding is excellent physical exercise but it’s not enough for equestrians who want to be five star riders. After all, your horse has a training regimen that you follow faithfully. If training is good for your horse, it has to be good for you too.

Incorporating a on off-horse fitness program into an already busy life can seem impossible, but the very best riders all do it. In particular, it requires a strong desire for self-improvement, self-discipline, and the determination to rise to the next challenge. As an equestrian athlete, you apply self-discipline to all areas of your life. Thus, your physical fitness training regimen should be one of those things. Here are the top ten things we think you should include in your equestrian fitness program.

Top 10 Equestrian Fitness Tips

1. Strengthen your core. A strong core is the most important investment you can make in your overall performance as a rider. If you want maximum impact for the time invested, focus on this area of your body. It needs to be strong enough to support excellent posture during your ride. The catch is that you can’t get this strength through riding only. You need to work on it outside of your regular time on the horse.
2. Increase your overall strength with power lifting and weight training. If you are a physically stronger person it will make you a stronger rider. In addition to burning calories, weight lifting builds strength, increases muscle size, and improves endurance. By adding free weights to your fitness routine, you will move easier and have better balance because you must learn to control the weight as well as lift it.
3. Increase flexibility by incorporating stretches into your daily routine. Stretching is one of the most underutilized methods of improving athletic performance. You need to stretch to lengthen muscles that get tight from riding. For the best athletic performance, riders should target the calves, hamstrings, hips, and groin. 
4. Strengthen your hips and legs. Riders rely heavily on their hips and legs to maintain balance and control the horse. Because of this, you need strong quads and glutes. Strength in these muscle areas will also reduce your susceptibility to strains in the groin area and make your lower body more stable.
5. Increase the mobility and suppleness of your hips and legs for a deep and independent “seat”. The right exercises will give you mobility in your hips and legs (in addition to strength) and contribute to a stable seat.
6. Increase your cardiovascular capacity with aerobic exercise. Riding in itself doesn’t provide adequate cardiovascular conditioning for competitions. Regular off-horse cardio training will increase your stamina, increase your endurance, and reduce your injuries. 
7. Strengthen your arms, chest, and shoulders. Your horse is led by the position of your upper body. This means that your chest and shoulders need to be in strong to achieve an effortless independent hand. Use equipment such as a shoulder press, a chest press, or a biceps curl to pay attention to this important, but often forgotten, area of your body.
8. Strengthen your lumbar muscles. Many riders suffer from lower back pain. If you’re one of them, it can be debilitating and negatively impact your performance. If you lack strength and suppleness in your torso, your body will have a hard time absorbing the repetitive movement that comes from riding. Usually this puts strain on the lower back causing pain and injury. Exercises that strengthen the lumbar area will help. Many riders have success with crunches, Pilates or Swiss ball exercises. If you are experiencing lower back pain, we can work with you to address it. 
9. Don’t neglect proper nutrition. Traveling and event attendance can thwart even the strongest healthy eating resolutions. In order to perform optimally, your body needs good fuel to feed your strong and limber muscles. This means consuming lots of vegetables, fruits, lean protein, and mineral-rich foods. It’s easier to do at home where you’re in control of what’s available, but much harder to do on the road. Plan ahead so that you’ll have the highest quality food available to you when you need it.
10. Don’t neglect mental preparation. With all the focus on physical fitness, your psychological state can get pushed down on the priority list. Mental toughness is important to winning competitions. Psychological awareness results in improved reaction time. You’re more likely to move with controlled speed and think to quickly. In addition to training your body, learn how to train your mind to get it into a state of superior psychological readiness. 

Riding is a sport that requires every muscle in the body to be ready to kick into action at a moment’s notice. It’s critical to train your muscles to work together to help the horse. In addition, physical fitness will have a psychological impact, giving you greater confidence and courage. Embarking on an equestrian fitness program will help you to become the athlete you know you can be. 

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Off-Horse Fitness Training

The 2019 Winter Equestrian Festival at Wellington ends it’s 39th year on April 1st. That means now is the time for riders who are serious athletes to focus that intense work ethic on their year-round training plan. In addition to plenty of time in the saddle, making it to the elite equestrian levels requires off-horse fitness training. Ideally, rider fitness training will focus on stamina, endurance, strength, and flexibility. The athlete should grow in their “muscle sense”. Muscle sense is the ability to sense the position and movement of their body and it parts. This usually takes 60-90 minutes of training, three or four days a week. In Wellington, there is a need for an equestrian fitness program that can transform elite riders into champion riders.

Strength and Body Control

Competitive adult riders know that off-horse training must enhance and increase their skills when they are back in the saddle. They also understand the need for strong legs, a strong core, and flexibility. But this focus can cause the equestrian athlete to downplay the importance of things like upper body strength, proper symmetry, body control, and powerful lumbar muscles in the lower back.

The English Rider Handbook devotes a lot of space to physical fitness. The section on the importance of lower back strength makes several important points. “To support the rider’s back and pelvis, the rider needs very good core strength. The core muscles which support good posture are in the rider’s stomach, sides, back and pelvis from the tailbone and floor of pelvis, up to the occipital joint where the rider’s head and neck connect. From a skeletal point of view, the low back is a human weak point where, for a few inches of the torso’s length, the entire human structure is connected from top to bottom by a few inches of spinal column. The opportunity for injury in the lower back is tremendous because it is the most foldable section of the back.”

Five Star Riders

In addition to building strength in key areas, an effective equestrian fitness training program will identify all the movements associated with top athletic performance. It will then systematically train the rider to perfect them. Every equestrian athlete’s goal is to become a 5-Star rider. If you want to get to that level in competition, you have to train at a certain level off the horse. At Resilient Fitness, our staff understands through first-hand experience what competitive riders need to have in their workouts to experience unbroken progress toward the top level of the sport. We know that you are an athlete and you need to train like one.

As the Festival comes to a close here in the “Equestrian Capital of the World“, we invite you to schedule a time to talk with us about your year-round training needs. We want to see you at the top of your event as much as you want to be there.

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