Train For Success!
Bull riding is an extremely demanding sport, and in order to be successful your training regimen needs to be just as demanding. The skills you need as a bull rider don’t differ much from the skills that other elite athletes require, such as strength, speed, power, balance, coordination, agility, accuracy, and flexibility. Training like an athlete will help you develop these skills and help you succeed in your sport. Our training programs at Bull Rider Fitness are designed to improve each area of fitness, as well as improve your mental toughness in the arena. Read on for more information about what we have to offer.
TRAINING PROGRAMS
At Bull Rider Fitness we meet you where you’re at, no matter your ability level! If you’re new to working out, try our Foundations program. Been at it for a little while? Give our Performance program a shot. Unsure where to start? Please send us a message and we’ll help you determine the best program for you. Membership includes access to all of our training programs, so no need to sign up again when you’re ready to move to another level.
EBOOKS
Gain access to our entire ebook library when you sign up for a membership. Ebooks include our 4-week On-Ramp program for beginners, our training philosophy, nutrition guides, and more!
EXERCISE DEMOS
Full access membership gives you access to our entire library of exercise and mobility demo videos. There are quick demo videos like this one for you to reference as well as longer videos that explain proper technique and common movement faults to avoid.
FEATURES
TRAIN ANYWHERE
Take your training on-the-go. Access anywhere and easily train around your work and life demands.
progamming 6 days a week
We plot each training day to optimize performance gains and drive towards your goals. Bonus rest day programming each week as well.
expert walkthroughs
Master your technique with instructional demo videos and clear narrative from our experts.
Compete with others
Comment on workout posts and check your scores against others in the community.
share successes
Celebrate personal records and share your stats on social media.
track your progress
Track training fast and easy. Map successes and chart goals.
EQUIPMENT
Required
Barbell / Bumper Plates / Squat Rack / Pull-up Bar / Dumbbells / Kettlebells / Medicine Ball / Jump Stretch Bands / Air Bike, Rower, stationary bike or similar / Cones / Agility Ladder / Jump Rope
Recommended
Assault Bike / Concept 2 Rower / Speed Rope / Slam Ball / Gymnastics Rings / Paralettes
SAMPLE WEEK
FOUNDATIONS
New workouts will be posted every night at midnight
Monday
WARM-UP
2 sets of:
90 seconds on Assault Bike
20 feet Walking Lunges
1 set of:
“Weight Plate Squat Warm-up
STRENGTH
3 sets of:
6 x Bulgarian Split Squats @ 30X1 each side
Rest 30 seconds
60 second Plank
Rest 60 seconds
WOD
Every minute on the minute for 12 minutes of:
Station 1) 15 x Kettlebell Swings
Station 2) 10 x Goblet Squats
Station 3) 10 x Single Kettlebell Deadlifts
Tuesday
WARM-UP
2 sets of:
Run 200 meters
5 x Box Jumps
1 set of:
25 feet High Knees
25 feet Step Over Under Hurdles left
25 feet Step Over Under Hurdles Right
AGILITY DRILLS
3 sets of:
X-Cone Drill each way
Rest 30 seconds between sets
Rest 5 minutes, then:
3 sets of:
5-10-5 Suicides
Rest 30 seconds between sets
WOD
3 rounds, each for time of:
Run 200 meters
10 x Burpees
Rest 2 minutes
Wednesday
WARM-UP
3 sets of:
10 x Scap Pull-ups
5 x Divebomber Push-ups
1 set of:
“Shoulder Mobility Circuit”
STRENGTH
4 sets of:
10 x Double Dumbbell Shoulder Press
Rest 30 seconds
8 x Dumbbell External Rotations @ 2020
Rest 90 seconds
WOD
3 rounds for time of:
20 calories on Assault Bike
10 x Push-ups
3 x Wall Walks
Thursday
WARM-UP
1 set of:
30 x Single-Unders or Double-Unders
10 steps Walking Quad Stretches each side
5 x Deep Lunges each side
5 x Lunge & Twist each side
5 x Cossack Squats each side
5 x Frankensteins each side
5 x Windmills each side
SPRINTING
2 x 50 meter Sprints at a moderate pace
4 x 100 meter Sprints at an all-out pace
Rest 2 minutes between each sprint
WOD
Every minute on the minute for 16 minutes:
Station 1) 5 x Ring Dips
Station 2) 7 x Knees-to-Elbows
Station 3) 5 x Double Dumbbell Overhead Lunges each side
Station 4) 20 x Double-Unders
Friday
WARM-UP
2 sets of:
Row 90 seconds
5 x Broad Jumps
3 x Depth Drops
1 set of:
“Burgener Warm-up”
OLYMPIC LIFTING
Every minute on the minute for 12 minutes:
Station 1) 8 x Single-Arm Dumbbell Rows (left) @ 2111
Station 2) 8 x Single-Arm Dumbbell Rows (right) @ 2111
Station 3) 6 x Dumbbell Weighted Jumping Squats
WOD
For time:
30 x Burpees
30 x Kettlebell Swings
30 x Pull-ups
30 x Kettlebell Swings
30 x Burpees
Saturday
COMPETITION
-OR-
WARM-UP
2 sets of:
Row 200 meters
20 seconds Tree Pose each side
1 set of:
“The Dot Drill”
BALANCE
Practice for 10 minutes:
Nose-to-Wall Handstand Holds
WOD
21-15-9 rep rounds for time of:
Double Dumbbell Cleans
V-ups
Sunday
REST DAY
Dedicated mobility session
Meal Prep