Strength Training and Load Progression for Rodeo Athletes on the Circuit

For rodeo athletes competing on the circuit but not yet making an NFR (National Finals Rodeo) run, the key focus is on maintaining strength, staying injury-free, and being able to perform consistently throughout the season. With the high travel schedule, frequent competitions, and long hours on the road, training adjustments are necessary to ensure peak performance without overtraining or burning out.

Here’s how you can approach strength training and load progression while balancing the demands of the rodeo circuit:

1. Maintaining Strength with Lower Frequency and Volume

During the circuit, your priority should be maintaining strength rather than making big progressions. This means you’ll need to train less frequently than you would in the off-season while still staying strong and preventing performance decline.

• Training Frequency: Aim for 2-3 strength training sessions per week. This ensures you’re maintaining strength without overwhelming your body during the high competition volume.

• Volume and Intensity: Lower the total volume of your workouts (sets and reps), but keep the intensity high. Focus on moderate to heavy loads (e.g., 75-85% of your one-rep max) to maintain strength.

• Rest Between Sets: Keep rest periods around 90 seconds to 2 minutes between sets to allow for sufficient recovery while maintaining workout intensity.
  

2. Load Progression: Small, Gradual Increases

In-season training is about maintaining strength rather than pushing for big gains. Therefore, load progression should be subtle and incremental. The goal is to slightly increase the weight each week to keep providing a training stimulus to maintain muscle mass and strength.

• Increase Load by 2.5-5 lbs per week: This is a sustainable and safe way to ensure progression without taxing your recovery. Small increases will help keep strength levels high without the risk of overloading your system.

• Periodization: In-season, you should stick to linear periodization, meaning a gradual increase in intensity while keeping volume in check. This approach helps avoid fatigue accumulation while still improving strength.

• Exercise Selection: Stick to compound exercises like squats, deadlifts, rows, and presses. These movements mimic the demands of the rodeo and will allow you to maintain power and stability for riding and roping.
  

3. Focus on Mobility and Injury Prevention

The demands of rodeo competition can put a lot of strain on the body, particularly on the joints. This makes mobility and injury prevention just as important as strength training, especially when you're on the road and not able to dedicate hours to training.

• Mobility Work: Include dynamic warm-ups before each training session and foam rolling or stretching post-training to keep your joints healthy. Focus on the hips, shoulders, and ankles, as these are key areas that impact your rodeo performance.

• Active Recovery: Make sure to incorporate low-intensity recovery workouts like yoga, light stretching, or swimming to maintain mobility without overloading your body.
  

4. Compound Movements for Functional Strength

Rodeo athletes need functional strength that translates to the arena. Compound lifts should remain the foundation of your training. These movements not only build strength but also improve coordination and stability, which are critical when riding bulls or roping.

• Deadlifts and Squats: Both exercises are great for building posterior chain strength and lower body power, which are crucial for staying grounded and explosive in the arena.

• Overhead Presses and Rows: These build upper body strength and stability for grip strength and maintaining control during a ride or rope pull.

• Kettlebell Swings: This movement mimics the explosive hip action needed in rodeo events and can be an excellent addition to your program to maintain hip power and stability.
  

5. Adapt to Travel and Competition Demands

Traveling constantly and competing at various events can make it hard to stick to a rigid training schedule. However, that doesn’t mean you can’t maintain your fitness.

• Shorter, More Intense Sessions: When on the road or before a competition, shorter, high-intensity training sessions can be effective for maintaining strength without fatiguing the body. A 30-minute workout focused on heavy lifts or circuit-style training can keep you strong without overtaxing your recovery.

• Bodyweight Exercises: If you find yourself unable to access a gym while traveling, incorporate bodyweight exercises like push-ups, lunges, and planks to maintain strength and stability.
  

6. Nutrition and Recovery

Proper nutrition and recovery are vital to maintaining strength during the in-season. Your muscles need the right fuel to stay strong, and proper recovery techniques will allow you to perform at your best after every competition.

• Protein: Make sure you’re consuming enough protein (1.2-2.0 grams per kilogram of body weight) to preserve muscle mass. Opt for lean meats, eggs, and protein shakes.

• Carbohydrates: Stay fueled for competition with complex carbs like whole grains and vegetables, which will provide sustained energy for long days of travel and riding.

• Hydration: Dehydration can severely affect your performance. Keep drinking water consistently throughout the day, and include electrolytes as needed.

While you might not be pushing for maximum strength gains during the rodeo season, maintaining your hard-earned muscle mass and strength is crucial for your performance in the arena. By focusing on moderate load progression, functional strength training, mobility work, and smart recovery, you can keep your body ready to perform at its best, despite the hectic schedule. Staying consistent with these small adjustments will ensure you stay strong and injury-free, allowing you to ride and rope at your peak throughout the season.

Ready to stay strong and competitive all season long? Download the Champion Living Fitness App today for personalized training plans tailored to your rodeo goals. If you need extra support, schedule a free consultation with one of our expert coaches to get guidance on your specific needs and how to tailor your training to maintain strength during the season.

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Stay strong, stay consistent, and let’s keep pushing forward, no matter the season!