I am an equestrian, and need ways to cross-train to stay fit off-horse. Any suggestions?
I do mainly show jumping and some dressage and eventing. I don’t know what to do to be more fit in way that would help my riding.
Weight-training:
You need to train strength in endurance (as opposed to power or speed), so you need to get yourself stronger, but not super strong, just pretty strong for long periods of time. So if or when you lift weights, don’t bother setting really high weight goals…keep them lower but do many reps (such as 15-20, even 30). The more reps you do, the more lactic acid you’ll build up, the more experience you have in that condition, the more your body learns to adapt & become more efficient. Work on all your muscles cuz riding’s demanding (esp jumping), but put extra focus on your quads/thighs, abs, upper & lower back, & shoulders. Try to do exercises that are as close to the actual moves you do in riding as possible…Squats, leg lunges, rowing (as you would in a rowboat), lateral dumbbell raises forward, & situps.
Jump rope – Quad strengthening, endurance training, shoulder strengthening, & timing.
Stair running – Quads, cardio, & timing.
Hopping cones: If you can (at a gym somewhere?), set up cones/platforms/etc to hop around & over, on one & both legs. Create a fun obstacle course. – Strengthens quads, endurance, plyometric training for explosive movements (such as leaping out of your saddle or leaping forward to score a takedown on another wrestler; also great for ski conditioning).
Mongolia Horse Riding Holidays & Equestrian Vacations Mongolia in Asia