10 Week Core and Flexibility using Suspension Training for

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:15

The Science behind the art

Cross training can provide the many benefits of

Increased cardiovascular fitness and musculoskeletal strength
Enhanced motivation by diminishing the potential for boredom,
Rejuvenate mind and body during breaks from formal training
All of which result in a prolonged career by avoiding injury and preventing ring sour behaviour but why? Let’s look at the science behind these claims.

The basic law of bone is that it is dynamic – always changing and responding to stress. This bone re-modeling is determined not only by growth but also by mechanical loading on the bone.

Microdamage occurs (within the bone) as a consequence of repetitive strain. When this microdamage occurs, damaged cells send signals to remove the damaged bone and replace it with healthy bone.

Overtraining causes this “microdamage” to occur at a faster rate than the body can fix and so the repair is never as strong as the original bone. This creates a weak point in the bone and sets the horse up for future injury.

A similar ‘micro-damage-repair’ cycle occurs within the tendons and ligaments, however, their relatively poor blood supply limits their ability to self-repair quickly. In addition to the repetitive strain injuries seen in tendons and ligaments, Dr. Hilary Clayton of Michigan State University highlighted an important difference between tendons and bone. Elastic tendons accumulate microscopic damage over the lifetime of the horse, this puts older horses at risk of exercise related damage.

The benefits of cross training (and the impact of over training) are most easily depicted in the thoroughbred racehorse.

“Repetitive Cyclic Stress to the skeleton is the primary cause of lameness in the race horse”

~ Dr. Larry Bramlage DVM MSc ACVS, Rood and Riddle Equine Hospital

Sample Day 1
0:10:00
Jump Rope 10 min warm up with video1

5 min 1 x 5 min start with just jumping 5 min each side when the rope hits the ground U JUMP
5 min 1x 5 min Rope above head heal toe
heal toe

Rule during this set every 3 misses or rope stops YOU EARN 4 BURPIES and return to jumping rope
https://youtu.be/3MDyFoB6uMM

Sample Day 1
1:00:00
TRX RICK WKO TP

Warm Up 3 min jump rope Mobility TRX Split Squat W/M Deltiod TRX Split Squat W/T Deltiod TRX Split Squat W/Y Deltiod TRX Hip Hinge (single leg) TRX Wall Slides stand facing away TRX T Spine with Rotation TRX Abduction lunge TRX Over head squat TRX Split Fly Round 1 TRX Hip Press 8 resp TRX over head back extension 45 sec TRX lunge 45 sec R/L Repeat round 2 TRX Sprinter Start TRX side lunge TRX Hamstring Runner TRX Body Saw Repeat 2 Round 3 TRX Half kneeing roll out TRX Burpiee TRX Y Deltoid Fly to T Deltoid Repeat 3 Recovery 30 sec Run or sprints find 40 yards time the first at 75% 4 second 85 4 3 at 90% 4

Sample Day 1
0:45:00
Horse back Riding

Riding a horse for 45 minutes at a walk, trot and canter can burn up to 200 calories. It you do something a bit more strenuous such as cutting or reining, that can come out to nearly seven calories per minute for the entire length of the riding period.”

Sample Day 2
0:20:00
21.7TSS
TRX for Horseback Riding

When traveling, TRX suspension straps are a mainstay in my carry-on bag. I can get an efficient, full-body workout in my hotel room, home or park.

Sample Day 2
1:00:00
80TSS
Choice

Have fun Go On a Hike, ride your beach bike. If you like motorcycle go on a day road trip. dust off the surfboard and go paddle board.

Sample Day 3
0:45:00
Horse back Riding

Riding a horse for 45 minutes at a walk, trot and canter can burn up to 200 calories. It you do something a bit more strenuous such as cutting or reining, that can come out to nearly seven calories per minute for the entire length of the riding period.”

Sample Day 3
1:00:00
TRX RICK WKO TP

Warm Up 3 min jump rope Mobility TRX Split Squat W/M Deltiod TRX Split Squat W/T Deltiod TRX Split Squat W/Y Deltiod TRX Hip Hinge (single leg) TRX Wall Slides stand facing away TRX T Spine with Rotation TRX Abduction lunge TRX Over head squat TRX Split Fly Round 1 TRX Hip Press 8 resp TRX over head back extension 45 sec TRX lunge 45 sec R/L Repeat round 2 TRX Sprinter Start TRX side lunge TRX Hamstring Runner TRX Body Saw Repeat 2 Round 3 TRX Half kneeing roll out TRX Burpiee TRX Y Deltoid Fly to T Deltoid Repeat 3 Recovery 30 sec Run or sprints find 40 yards time the first at 75% 4 second 85 4 3 at 90% 4

Rick Noda
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T3 Body

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