Giving Equestrians the Edge of Strength
In the world of Equestrian sport and across its many disciplines there appears to be a significant disconnect in the perception of rider fitness and it’s relevance to the performance, durability, resilience, and quality of life for both athletes involved.
While the 4 legged athlete is often given the highest quality of care, from nutrition, massage, training, and exercise to prepare its body for the rigors of various events, the 2 legged one whose well-being should be regarded as at-least equally important, especially as it relates to performance and long term health, seems to be an afterthought.
The relationship between rider and horse is at its root a mutual one, there is give and take on both sides. Often, however, one organism, in this case the horse is benefiting whilst the other, is being harmed or living in a less than optimal condition, that is the definition of a parasitic relationship, and the toll is high.
When both the rider and horse are functioning optimally, both strong, balanced, resilient, and relatively pain-free, now we have an opportunity to create a beautiful symbiotic relationship… and in nature, harmony rules.
I understand that from an investment perspective, the 4 legged athlete IS the Franchise Superstar and therefore privy to the best, but I feel a little more attention paid to the training and conditioning of his # 1 partner can go a long way in improving the team in the short and long term.
To me, the missing element and the thing that I have seen improve the well-being, resilience, durability, and all-around performance of everyone I have worked with, athletes, and non-athletes alike is a well-structured strength training program, something that for the time being seems to be absent from the Equestrian lexicon and playbook.
Just as it took a while for the Aquatic Culture at various levels to recognize the value of strength training ( aka dry-land) training for it’s athletes, it seems the Equestrian culture is very much still coming around to the idea.
To me, it is quite simple….A STRONG athlete is always at an advantage over a weaker one of equal skill. The Equestrian athlete is no different, especially given the exceptionally high level of physiological demands on these athletes and the inherent dangers associated with the sport. Plainly said, their bodies are taking a beating, and the effects compound over time.
With careers that can span decades, building a better more resilient Equine athlete means that the Star of the show can have his trusted counterpart, the rider, around more, thereby deepening the connection between the two and elevating performance as the years go by as opposed to a gradual drop off as wear and tear on the rider’s body becomes an obstacle in their communication. Like a good football team, the Star quarterback and his number one receiver have got to be at their best to benefit each other and the team as a whole.
With the prevalence of overuse injuries, along with chronic back, knee, and hip pain within the riding community…an ounce of prevention can be worth a pound of cure and more.
I found this quite eye-opening:
A 2017 research study conducted by Victoria Lewis of the Hartpury University Centre found that “among respondents, current Dressage riders, nearly 75% reported competing in pain, primarily of the lower back, and more than 62% reported that this pain was chronic. There was a highly significant relationship between riders competing with pain and the perception that this pain negatively affected performance. This high incidence of elite dressage riders who compete with pain, particularly lower back pain (LBP), could be problematic given the longevity of a rider’s career which can span over four decades.”
As a strength and movement professional, numbers like that are hard to swallow when the fact of the matter is, acute injury notwithstanding, chronic back, hip, and knee pain is often a highly treatable and mostly avoidable condition.
Most often, this type of chronic low back pain is attributed to weakness…Particularly of the “core”...What most trainers and programs miss however is that the “core” is everything between your knees and your collarbones, not just those sexy but completely superficial six-pack muscles.
I have seen several strength programs out there aimed toward riders but unfortunately, most are cookie-cutter and by many standards of sports science, are not up to snuff. Not to say they would not have value, any training is good for a time, but what most lack is the understanding that without some form of progression, there is regression. If you do the same exercise variation with the same weight or band, the same volume (sets and reps), generally for any more than 6 weeks, your body has adapted, and forward progress stalls, hence the plateau and the slide backward begins as you are no longer staying ahead of the wear and tear induced by the sport or life.
Strength Training to improve rider well-being and performance certainly does not have to be complicated, not in the least. Many of the common issues riders across all disciplines experience…muscular imbalance, overuse injuries, hip pain, knee pain, and of course low back pain can all be addressed through first, appropriate assessment to highlight imbalances and then simple, yet progressive strength and endurance protocols targeting lower body strength, especially that of the glutes; hip and ankle mobility; shoulder mobility; t-spine mobility; low back endurance, strength, and stability; strengthening of the grip and forearm extensors, the pulling muscles, postural muscles and enhancing the reflexive stability of the trunk.
It may sound like a lot but any training program worth its salt would utilize compound multi-joint strength movements along with global mobility which would cover most of the bases above with just a handful of exercises, making for a time-efficient addition to a busy rider’s schedule.
To highlight just how simple it can be…
In another study conducted by the Department of Exercise and Sport Science at UNC, equestrian athletes underwent an 8-week Progressive Isometric Strength training program training only 3 days per week at home utilizing Theraband resistance. Pre and post-muscular strength and endurance tests were conducted along with a USEF Training Level Test. In the post-test, significant improvements were observed for muscular endurance (pre 149.8±82.2, post 209.2±112.2) AND for riding test scores (pre 57.8±7.4, post 60.8±5.1)…Meaning a simple 3 day per week program created a positive change not only for the Rider but for the UNIT of the rider and horse, as reflected in the Riding test.
The keyword in the study above as it relates to strength training is “PROGRESSIVE” … Even though it was only an 8-week program, probably 2 weeks longer than it needed to be, utilizing the simplest of training tools; resistance bands, and the absolute simplest of training protocols; Isometrics, it was enough, and it is evidence that appropriate strength training can have a real impact on performance as well as rider health and resilience.
Again, I am a Fitness trainer so I see the world through that lens. Fitness by definition is simply the ability to fulfill a particular role or task. When the task demands that a person be sitting tall on a 1300+ pound darting rocket, with their hips in a mechanically awkward position, for several hours a day, enduring unending perturbations, high impacts, weight shifting, pulling, and jerking…being “Fit” is not only critical to performance but critical to survival.
When it comes to implementation, the right tool kit is key. Equipping stable owners, recreational and professional riders, and organizations with a better understanding of the application of progressive resistance exercise as a means to improve performance and quality of life for the riders both on and off the saddle I feel is paramount to changing the perception of fitness within Equestrian sports and making it more widespread. Just as Swimming, cross-country running, wrestling, and even gymnastics were relatively late to the proverbial strength and conditioning party, these sports and the athletes involved improved dramatically once the value of strength was embraced, the same can be true for the multiple disciplines of Equestrian Sport.
Now is the time for those participating in Equestrian sports and organizations at all levels to realize that it’s not just about the horse. For the human athlete, the stakes are very high…Like any athlete, the quality of life you have when the career is over needs to be considered and will be highly dependent on the quality of the preparations you take to help your body meet the demands of your sport and life day in and day out.
There are many paths to success both short and long-term, and intelligent strength training illuminates them all.
I can see a future where riders are suffering less and thriving more. Which for the industry as a whole can mean greater growth, larger returns, and fewer expenses. Placing a higher value on the fitness of the person seated in the saddle and ensuring they are as prepared as they can be to handle what the sport demands can pay dividends across the board and it all starts with gaining the edge that only Strength can provide.
I pride myself on having an extensive tool kit, along with the experience and expertise to help anyone at any level develop the kind of strength and function they need to feel and perform their best.
As an Original Strength (movement restoration) Professional, and a Certified instructor with Strongfirst (recognized as the Gold Standard internationally in Bodyweight, Barbell, and Kettlebell training) the unique skill set I possess, and the time-tested principles I stand on are proven to enhance and maximize durability, resilience, and strength in the safest and most efficient manner.
I’d love the opportunity to work with you, your team, or your organization and help you recognize that Strength is The Edge that will set you apart.
I am available for consulting, private training, and workshops throughout Ocala and the Southeast United States.
Quincy Henry
Founder-Edge of Strength
352-497-9027
