STACEY’S CORE STRENGTH TRAIN­ING GUIDE

NZ Horse & Pony - - Rider Fitness -

There are three styles of strength train­ing that can eas­ily be part of your life with horses.

ISO­MET­RIC These strengthen by hold­ing your mus­cles in a static state of ten­sion. The longer you can hold the pose, the more fast twitch mus­cle fi­bres are re­cruited to be strength­ened. Start with your best hold time and try to work up to a min­i­mum hold of 30 sec­onds.

RE­SIS­TANCE This uses heavy elas­tic bands that strengthen by keep­ing ten­sion on your mus­cles in both phases of the ex­er­cise move­ment. Typ­i­cally each ex­er­cise is per­formed in reps of 15 for three sets with a short rest be­tween sets

WEIGHTS This can be ei­ther your body weight or free weights. Do each ex­er­cise for three sets. The num­ber of reps will de­pend on your con­di­tion and the heav­i­ness of the free weights. For strength with en­durance, choose a weight you can lift for 15 reps. For strength with power, choose a weight that will make it a chal­lenge to do 8-10 reps.

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