Rodeo Athlete
Champion Living Fitness - Doug Champion
Functional Training, TacticalMy coaches and I built this 6 week training program to show you how the best in the world professional rodeo athletes in the world train
You'll get 3 training sessions + 1 extra mobility session each week to push you past what you thought was possible.
Built with the sound principles of progressive overload, you'll make progress each week for the next 6 weeks, achieving performance and results that likely have eluded you far too often.
This is NOT for everyone and the training is far from easy, but if you put in the work for the next 6 weeks, you'll surprise even yourself.
Ready to train like the pros?!
Let's go!
Warm Up:
A
*If you have time and want to do some general cardio activity to get blood moving jump on treadmill, stairmaster, rower, bike, etc for 5 minutes 1 Round of Each: @3010; 10 reps/side Active Straight Leg Raise 10 reps/side Adductor Rock Back 10 reps/side Shin Box Switch 8 reps Yoga Push Up (hold down dog for 3 seconds) @33x1; 8 reps/side Split Squat
B1
Goblet Squat
3 x 10
B2
Plank Lateral Crawl
3 x 6
C1
Split Stance Romanian Deadlift
3 x 8
C2
Half Kneeling Banded Face Pull
3 x 6
D1
Bodyweight Lateral Lunge
3 x 8
D2
Side Plank Switches
3 x 20
For Quality Reps
E
2-3 sets : 8 reps/side Figure 4 Flow 8 reps/side Quadruped thoracic Rotation 8 reps/side Lizard to Hamstring 8 reps/side T Spine Mobilization
Finisher
F
We would prefer if you picked some kind of locomotion activity (sled pull, sled push, farmer carry, etc) Complete 30 seconds ON, 30 seconds OFF x 6 sets
Warm Up
A
Complete 1 Round of Each: 5 reps/side Hip Cars 20 second Psoas Hold 8 reps: Trunk Stability Plank 5 reps/side trunk Stability Deadbug 5 reps Inchworm Walkout 5 reps Explosive Jumping Squats(focus is on on power not how fast you can go)
Aerobic Capacity - 1
B
6 sets: Assault Bike: coast in 3 seconds then Max Effort Sprint for 10 seconds, rest 90 seconds between sets. Record Calories Completed. *If no assault bike is available, use rower, sprints or burpees.
Aerobic Capacity - 2
C
30 seconds ON; DB Dual Front Rack Carry Rest 30 seconds 30 seconds ON; Banded Psoas March Rest 30 seconds X 8 minutes
Aerobic Capacity - 3
D
2 sets: For Quality reps 10 reps Shoulder Hover 8 reps/side Glute Mobilization 10 reps Wall Angel 5 reps/side BirdDog (hold in extension 5 seconds per side)
Warm Up:
A
*If you have time and want to do some general cardio activity to get blood moving jump on treadmill, stairmaster, rower, bike, etc for 5 minutes 1 Round of Each: 10 reps Behind The Neck Lift Off 8 reps/side Contralateral Deadbug 10 reps Behind The Back Lift Off 15 sec ON/side Isometric Lunge Hold 20 sec ON/side Single Arm Overhead Hold
B1
Half Kneeling Single Arm Strict Press
3 x 10
B2
Posterior Hamstring Bridge: Hamstring ISO
3 x 3
C1
How To Do A Strict Pull Up
3 x MAX
C2
Dumbbell Walking Lunges
3 x 20
For Quality Reps
D
3 sets : 22x1; 8 Glute Bridge Dumbbell Floor Press Rest 30 seconds 8 reps/side Plank Row Rest 30 seconds 10 reps/side Palloff Rotations Rest 60 seconds before restarting
E1
Dumbbell Hammer Curl
2 x 12
E2
Wall Supported Skull Crusher
2 x 12
For Quality Reps
F
2 sets: 8 reps Shoulder Hovers 8 reps/side Heel Clicks 8 reps/side Open Book 8 reps/side 90/90 Rear Leg Raise/IR Liftoff
Doug Champion
CSCS, Strength Coach, & Personal Trainer Training Current & Future Rodeo World ChampionsðŸ¤
Paul Lloyd
I've invested in myself to become the best equipped coach in the space. My goal is to connect with each athlete I work with and help them build the absolute best training program that will help them get to their goals.
Logan Corbett
Hi! I’m Logan Corbett, Assistant Coach here at Champion Living Fitness!
