Think the horse does all of the work in racing? Think again! When you have a half a ton racehorse pulling you along at nearly 40 miles an hour for a mile and an eighth, you need serious strength.
We joined Hall of Fame jockey Mike Smith and his trainer Tony Vong for a workout session. Smith, who has won more Breeders’ Cup races than any other jockey (20) and has been featured in ESPN Magazine’s “The Body” issue shows us how much it takes to be raceday ready.
Here’s a closer look at what it takes to get in shape to saddle up:
10 minutes on the Elliptical to get your muscles loose and your mind focused.
THE FIRST SET
Shoulder presses with dumbbells: 15 repetitions
Tricep Extension: 15 repetitions
Bent-over Row: 15 reps for each arm
Front Arm Raises: 15 reps for each arm
Reverse Flies: 15 reps
THE SECOND ROUND
Tired yet? Let’s hope not! You’re not even halfway done. Let’s take a look at what the second set has to offer:
Dead Lift: 15 times
Decline Press: 15 reps
Tricep Press Down: 15 times
Standing Cross Row: 15 times
Suspended Pull: 15 reps
Tricep Dips: 15 repetitions
Feeling the burn? There’s more. First, jump on the elliptical for 10 more minutes. Gotta keep that heart rate up!
One Arm Cable Pull: 15 reps for each arm
Kettle Bell Swings: 15 reps
One-arm Push Downs: 15 times each arm
Shoulder Raises: 15 times
Battle Ropes: 15 each arm
Pull Ups: 15 reps
Repeat twice more
You’re almost there! Just one more set … that you’ll have to do three times. Maybe grab some water before starting this one.
Standing Rotational Cable Lift: 15 times in both directions
Abdominal Wheel: 15 times
V Sits: 30 reps
Curl Ups: 15 times
And with that, you’re ready to head to the track and ride some races. What, you didn’t think you were done for the day, did you?