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Man riding a bull in an arena

The athletes who take on these formidable animals must be in peak physical condition to minimize the risks and maximize their chances of success. In this guide, brought to you by The Austin Gamblers team, we will delve into the basic exercises and a sample three-day workout routine to help aspiring bull riders prepare for the rodeo arena.

Man pulling rope back and forth

Day 1: Building Core Strength

Bull riding requires exceptional core strength to maintain balance and stability while atop a wildly bucking bull. Here's a workout routine that will help you develop the core strength needed to stay on that bull:

  • Planks: Perform three sets of planks, holding each for 30-60 seconds. Gradually increase the duration as you progress.
  • Russian Twists: Sit on the ground, hold a weight or medicine ball, and twist your torso from side to side. Perform three sets of 15 reps on each side.
  • Leg Raises: Lie flat on your back and raise your legs to a 90-degree angle, keeping them straight. Lower them slowly without touching the ground. Do three sets of 12-15 reps.
  • Superman Planks: Begin in a plank position, extending one arm and the opposite leg simultaneously. Hold for 5-10 seconds and switch sides. Do three sets of 10 reps on each side.

Man sitting on ground doing russian twists

Day 2: Enhancing Balance and Endurance

Bull riders must have exceptional balance and endurance to withstand the intense physical demands of their sport. Day 2 of our workout routine focuses on these crucial aspects:

  • Balance Ball Exercises: Utilize a balance ball to perform squats, lunges, and leg lifts. Do three sets of 12-15 reps for each exercise.
  • Box Jumps: Find a sturdy box or platform and perform three sets of 10-12 jumps, focusing on explosiveness and landing with balance.
  • Sprints: Head to a track or open field and do three sets of 100-meter sprints, with a 2-minute rest in between. This will help build endurance and explosiveness.
  • Jumping Lunges: Perform three sets of 10-12 jumping lunges on each leg. These will improve your leg strength and balance.

Man lying on ground doing hip thrusts

Day 3: Strengthening Upper Body and Grip

The upper body and grip strength are essential for bull riders to maintain control during intense rides. Day 3 of our workout routine targets these areas:

  • Pull-Ups: Find a pull-up bar and perform three sets of 8-10 pull-ups. If you can't do pull-ups, use resistance bands to assist you until you build enough strength.
  • Push-Ups: Do three sets of 15-20 push-ups to strengthen your chest, shoulders, and triceps.
  • Farmer's Walks: Grab heavy dumbbells or kettlebells in each hand and walk for a set distance. Perform three sets of 50-100 feet, focusing on maintaining a solid grip.
  • Wrist Roller: Attach a weight to a rope and roll it up and down using only your wrists. Perform three sets of 10-12 rolls in each direction to enhance your grip strength.

Becoming a successful bull rider requires dedication, practice, and a well-rounded workout routine that targets core strength, balance, endurance, and upper body strength. The sample three-day workout routine provided by The Austin Gamblers team is a great starting point for aspiring bull riders looking to prepare for the rodeo arena. Consistency and hard work are crucial to mastering this exhilarating sport and ensuring safety while working with those mighty bulls. So, saddle up and start training like a pro!