XCompete Strength and Conditioning

Coach
James Adams

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Strength Training.
Establishing a solid foundation of full body strength is essential for enhancing your muscular, tendon, and ligament strength, while also boosting your bone density. These strength sessions are all tailored to helping you feel stronger in the saddle.
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Racing Specific.
Our customized movement patterns and exercises aim to boost your physical performance while riding in the saddle. By mimicking the positions encountered during racing or riding, we have integrated specific exercises that we regularly utilize to support jockeys and riders in achieving excellence.
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Conditioning.
Say goodbye to aimless cardio! Our conditioning sessions are specially crafted to meet the specific demands of racing. We incorporate longer sessions to develop an aerobic base, along with shorter tempo workouts and intervals to prepare you for the heart rate challenges of competition.
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Mobility, Flexibility and Recovery.
You will engage in a variety of movements and planes designed to improve your flexibility and mobility throughout the week. Additionally, race or ride preparation sessions and recovery days are planned throughout the week. Using flow and deep static stretching alongside cold/hot therapy.
Features
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Instant access to the full 12 week program
You will have access to our bespoke 12 week performance program for a year.
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Programming 6 days per week
- 3 x strength and conditioning workouts - 2 x cardio - 1 x warm up routines - 1 x Optional equicizer session. - 1 x Recovery session
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Every exercise has a full coaching video
Instructional videos to guide your practice and make execution easy. Every exercise we prescribe is demoed by James or at HQ.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. You will have full access to the TrainHeroic App which is user-friendly and elite.
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Sample Week
Week 1 of 12-week program
Sunday
2024-5-27

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

Monday
2024-05-28

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

Tuesday
Week 1 Day 3

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

Wednesday
2024-05-29

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

Wednesday
2024-05-29

A

Cardio

1 x 30:00

Wednesday
2024-05-29

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

Thursday
2024-05-30

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

Friday
2024-6-1

A

Cardio

1 x 30:00

Friday
2024-6-1

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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3 Months To Change Your Physical Condition.

Become Stronger, Fitter and Prepared for Track Work or Race Riding. No Time Like the Present. Train With the best In The Field and Start Today.

Get Track Fit
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FAQs
Who Is It For?
This program is designed for anyone who wants to feel strong & athletic in the saddle from individuals who want get into riding race horses, future stars, current apprentices/conditionals and professional jockeys.
Is it beginner friendly?
I'd recommend that you feel comfortable in the gym and with lifting, but there's no minimum requirement for strength or cardiovascular capacity
What if I'm missing some equipment?
That's totally fine! Substitutions are okay and you can always ask James for recommendations if you're not sure what to do. I don't expect everyone doing the program to always have access to everything, but I will generally program assuming access to a gym facility.
Will this work for xyz goal?
Yes if you are looking to increase your strength, improve your cardiovascular fitness and train for riding race horses then this is the program for you.
WillI I Put On Weight?
Lifting weights wont increase your body weight, your everyday nutrition will. Seek professional help for this by messaging/emailing James.
The Proof
verified-athlete-avatar Hollie Doyle

Professional Jockey

Verified Athlete

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verified-athlete-avatar Ray Dawson

Professional Jockey

Verified Athlete

""

verified-athlete-avatar Mia Nicholls

Apprentice Jockey

Verified Athlete

""

verified-athlete-avatar Fred Daly

Apprentice Jockey

Verified Athlete

""

Track Fit