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Features - VIDEO

Video produced and edited by Molly McGill

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 just how much it takes to be raceday ready.

SMITH AFTER WINNING THE GRADE 1 SPINSTER STAKES ABOARD EMOLLIENT

Smith Victory Inside

Photo by Eclipse Sportswire

Here’s a closer look at what it takes to get in shape to saddle up:

THE WARM UP

10 minutes on the Eliptical 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

Smith Workout1

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

Repeat twice.

Smith Workout2

Feeling the burn? There’s more. First, jump on the elliptical for 10 more minutes. Gotta keep that heart rate up!

THIRD SET:

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

Smith Workout3

You’re almost there! Just one more set… that you’ll have to do three times. Maybe grab some water before starting this one.

FINAL SET:

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?

Smith Workout4

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