Workout Routines

The kickass workout of Guilherme Marchi, indestructible professional bull rider

A tight core, strong legs, and a vice-like grip are absolutely required to last just one second on a bucking bull.

by
Guilherme Marchi Pushup
Edgar Artiga
Edgar Artiga
Duration 45
Exercises 11
Equipment Yes

To last a full eight seconds—how long a rider must last on a bull to be scored—the rider must adhere to a workout regimen that builds full-body strength, muscle endurance, and agility. One routine that would adequately prep a wannabe rider—or work for a guy who simply wants to gain strength—would be structured similarly to the workout provided by our cover star, 14-year PBR pro Guilherme Marchi.

“It’s a misconception that our sport is just a bunch of crazy beer swillers who roll up to the arena and strap themselves to a bull,” says Sean Gleason, chief executive officer of Professional Bull Riders (PBR). “There is more athleticism required in an eight-second bull ride than in most other sports. The bull moves so fast and riders need to counter-act those moves while holding onto a rope with one hand.”

How it works

Whether you’re looking to score big in the PBR or dominate a mechanical bull, training-wise, your best bet is to place more emphasis on exercise variety and volume than hypertrophy-based body building-style training routines, advises nine-time bull-riding champ Ty Murray.

“I see guys in the gym doing curls for the girls, and that’s not going to help you in this sport. It’s important not to bulk up and shorten your muscles,” he says.

As you bull through Marchi’s sample total-body routine, employ strict form during each repetition, but limit rest periods between sets and exercises to boost cardiovascular and muscle endurance.

Shot on location at UFC Gym SoHo.

'Strong like Bull (rider)' workout routine Warmup

Exercise 1.

Leg Cradle You'll need: No Equipment How to
Leg Cradle thumbnail
1 sets
30 sec. (each side) reps
-- rest

Exercise 2.

Kneeling Hip Flexor Stretch You'll need: No Equipment How to
Kneeling Hip Flexor Stretch  thumbnail
1 sets
30 sec. (each side) reps
-- rest

Exercise 3.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
1 sets
6 (each side) reps
-- rest
Perform without weight, hands overhead.

Exercise 4.

Spiderman Lunge How to
How To Do A Spiderman Lunge thumbnail
1 sets
6 (each side) reps
-- rest

Exercise 5.

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
1 sets
6 reps
-- rest

Exercise 6.

Inchworm You'll need: No Equipment How to
How To Do An Inchworm/Walkout thumbnail
1 sets
10 yards reps
-- rest

Guilherme Marchi's 'Strong Like Bull (Rider)' workout routine Workout

Exercise 1.

Agility Ladder How to
How To Use An Agility Ladder thumbnail
2 sets
2 reps
-- rest
Place both feet (one at a time) into each space.

Exercise 2.

Agility Ladder How to
How To Use An Agility Ladder thumbnail
2 sets
2 reps
-- rest
Place one foot into each space, alternating feet as you move through the agility ladder.

Exercise 3.

Wall Ball You'll need: Medicine Ball How to
Wall Ball thumbnail
3 sets
10 reps
-- rest

Exercise 4.

Medicine Ball Rotational Throw You'll need: Medicine Ball How to
Man Throwing Medicine Ball thumbnail
3 sets
10 reps
-- rest

Exercise 5.

Swiss Ball Balance Jump You'll need: Swiss Ball How to
How To Do A Swiss Ball Balance Jump thumbnail
2 sets
Failure reps
-- rest
Reduce injury risk by replacing the swiss ball with box jumps or Bosu ball squats.

Exercise 6.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
3 sets
10 reps
-- rest

Exercise 7.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
10 reps
-- rest

Exercise 8.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
15 reps
-- rest

Exercise 9.

Medicine Ball Russian Twist You'll need: Medicine Ball How to
Medicine Ball Russian Twist  thumbnail
2 sets
15 reps
-- rest

Exercise 10.

Pushup How to
Pushup  thumbnail
2 sets
30 sec. reps
-- rest
For a more advanced move, try holding the bottom portion of the pushup for 30 sec.

Exercise 11.

Tire Flip How to
How To Do A Tire Flip thumbnail
2 sets
20 yds. reps
-- rest
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