14/ OCTOBER 2022 THE RIDER Equestrian Fitness Tip:


By Heather Sansom; For part two of this mini-


Training Tips for Improving Endurance Part Two: Weekly Training Plan Sample Endurance Training Schedule


series on improving stamina or endurance, I wanted to share a sample training schedule. Assuming you have good routines for core strength and flexibility, the


next part of stamina training involves cardio-vascular and strength training. Cardio-vascular capacity is about oxygen delivery to and processing in your muscles, which improves your reaction times and ability to maintain posture. Muscle strength is needed to sup- port your position so that you can provide leadership to your horse, while staying out of the way of his motion (not so you can over- power him). While you can improve core strength in just a couple of weeks


fairly quickly, improving your stamina and endurance takes longer because stamina training has to do with changing the actual physical capacity the muscle fibre filaments have for working together, and changing the metabolic capacity of your muscle cells. Please get started if you haven’t already. You do not want to fatigue in a jump off, cross country course, or in your dressage test after a long hot day on a show ground. The deposits you make in your fitness in the next four weeks,


will be the ‘bank account’ you draw on for the competitive /peak summer season. By spending a month ramping up your endurance training, you can put your fitness into maintenance mode in the sea- son you concentrate more on riding time. The following schedule alternates between pushing your capacity through intensity training one week, with lower-intensity endurance training the second week.


Safe and Happy Training !


© Heather R. Sansom, PhD. www.equifitt.com


Personal Trainer, Riding Coach, Therapist Fitness, biomechanics and riding instruction. Personalized Coaching Available online Check out the leading 9 week rider fitness plan book (complete with anatomy illustrations)- available in print or as a download!: www.equifitt.com/fit2ride/


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Week 1- Intense 7- 8/10 for effort


1. Cardio Activity: 3x/week, 45 minutes with interval or intensity training. Sweat is good, out of breath is good, tired the next day is your goal.


2. Strength: 3x/week (alternating days to your cardio) 20 minute core and leg strength routines (alternate a core exercise, then a leg exercise)


3. Stretch: daily. Create a routine that takes about 5-10 min and covers all body parts. Make sure you are stretching lightly before you ride.


Week 2- Endurance


1. Cardio Training: 4 x/week, one hour, moderate pace 2. Strength and Core: 2x/week, 4 sets of at least one exercise per muscle group area: at least two exercises for each section of Core (front, back, sides)


3. Stretch: before and after all workouts, and at least 1x in the week for at least 30 minutes Week 3- Intensity


1. Cardio Training: 3x/week, 20-30 minutes very high intensity intervals (try and exhaust self in 20 minutes)


2. Strength: 2x/week, increase intensity (weight, resistance, challenge elements) 10 core exercises 2 sets each, 3 leg exercises one set each, 1 shoulder exercise 2 sets


3. Stretch: at least 15 min per day- the increased intensity of the cardio and strength training will tighten you up, and you need to keep your joints mobile for riding.


Week 4- Endurance


1. Cardio Training: 4x/week with successively longer times: 45min, 60 min, 75min, 90min 2. Strength: 10-15 min core work 2x to maintain 3. Stretch: daily, with at least 2 extended stretching periods of 20-30 minutes


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