A1
90-90 Hip Circles (NX)
2 x 10
A2
Spiderman (NX)
2 x 10
B1
Plyo Push Up
2 x 8
B2
Seated Box Jump (NX)
2 x 5
C1
Rear Foot Elevated Split Squat (NX)
3 x 8
C2
Landmine Press (NX)
3 x 8
D1
Single Leg Landmine RDL (NX)
3 x 10
D2
Chin Ups (NX)
3 x 8
D3
Jockey wall Sit x
3 x 0:30
Jockey Work
E
Choose Any cardio kit . 3-6 rounds (time dependant) 60s x cardio @ moderate effort 8 x kneeling med slams 30s x cardio @ hard effort 20 x Pole push out / cable push out rest 60s repeat
A1
Cardio
2 x 1:00
A2
Reverse Lunge With Rotation (NX)
2 x 12
A3
Press up with Toe Touch (NX)
2 x 10
B1
Side Plank Pulses (Feet Raised)
2 x MAX
B2
Explosive Crossover Step Ups (NX)
2 x 12
C1
Trap Bar Deadlift (NX)
3 x 8
C2
Deficit Push Up
3 x MAX
D1
Landmine Squat and Press (NX)
3 x 12
D2
Birddog Row (NX)
3 x 10
Conditioning
E
15-20 minutes for max rounds. Increase effort on the 200m distance. Wok at 6/10 effort throughout. 400m x Row/run/ski/bike 20 x Walking lunges 200m x Row/run/ski/bike 30 x Jockey wall push out
Recovery Day/ Day Off
A
Optional Mobility on recovery day 2-3 rounds 60s on each stretch - Pigeon Stretch - Couch Stretch With Reach - Frog Pose - Child pose to cobra 15-20 minutes Sauna 2-6 Minutes cold plunge
Equisizer work
A
15 minutes Run/Bike at conversational pace into 2-4 sets 3 rounds on Equicizer 30s x Hold 30s x push After 3 rounds, rest for 60s then repeat
A
Cardio
1 x 30:00
Race Wam Up
A
Race / Ride Prep Optional- easy 10-20 mins run/bike/walk 1-2 rounds - 20m mini band walks (OPTIONAL) - 15 x Squat to stand - 4 x Race day flow
A1
90-90 Reach and Row (NX)
2 x 12
A2
Glute Mobilisation (NX)
2 x 15
A3
Side Kneeling T- Spine Rotation (NX)
2 x 10
B1
Med Ball Throw (NX)
2 x 20
B2
Reactive Jumps (NX)
2 x 8
B3
Toes To Bar (NX)
2 x MAX
C1
Anderson Squat (NX)
3 x 8
C2
Cable Banded Row (NX)
3 x 10
D1
DB Push Press X
3 x 12
D2
Death march (NX)
3 x 16
E1
Weighted squat hold
2 x 0:20
E2
Wide stance KB Swing
2 x 15
F
Cardio
1 x 10:00
A
Cardio
1 x 30:00
Race prep
A
2-3 rounds 12 x squat to stand 20 x 90-90 turns 12 x Spiderman with reach 10 x Push up with toe touch
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