XCompete Strength and Conditioning

Coach
James Adams

Features
1 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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Riding Specific
Our customized movement patterns and exercises aim to boost your physical performance while riding in the saddle.By mimicking the positions encountered during jumping or riding, we have integrated specific exercises that we regularly utilise to support 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 jumping. 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 & Recovery
You will engage in a variety of movements and planes designed to improve your flexibility and mobility throughout the week. Additionally, competition and 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
You will have access to our bespoke 12 week performance program riders for a year.
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Programming 6 days per week
Exercise Change Every 4 Weeks with small changes weekly to volume and intensity.
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Exercise Video Guidance
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
Session 1

A1

DB Sotts Press (NX)

2 x 20

A2

Spiderman (NX)

2 x 15

B1

Chaos Pall Off Press (NX)

3 x 15

B2

Side Plank With March Hold

3 x 0:20

C1

Trap Bar Deadlift (NX)

3 x 8

C2

Single Arm DB Chest Press (NX)

3 x 8

D1

DB Walking lunges (NXX)

3 x 20

D2

Cable Banded Row (NX)

3 x 12

E

Cardio

1 x 16:00

Monday
Session 2

A1

Plyo Push Up

2 x 12

A2

Incline Crunch (NX)

2 x MAX

B1

Copenhagen Side Plank With Hip Flexor Hold

3 x 0:20

B2

Lateral Squat with pop (NX)

3 x 8

C1

Rear Foot Elevated Split Squat (NX)

3 x 8

C2

Pull Up Complex (NX)

3 x 6

D1

DB Single leg RDL (NX)

2 x 12

D2

Z Press (NX)

2 x 12

Rider Work

E

4-6 rounds (Alternate sides on the plank row) 12 cals x Assault bike/row/ski 10 x Wide stance KB Swing 6 cals x Assault bike/row/ski 20 x Plank with DB Row rest 30s repeat

Tuesday
Ride Prep

Rider prep

A

2-3 Rounds 20 x 90-90 turns 4 x ride/race flow 16 x Low cossack squat (no weight)

Wednesday
Session 3

A1

Weighted groin rocks

2 x 15

A2

90-90 Reach and Row (NX)

2 x 15

B1

Side Plank With Ball Squeeze (NX)

3 x 0:20

B2

Kneeling Cable Rotation (NX)

3 x 12

C1

Deficit RDL (NX)

3 x 8

C2

Weighted Deficit Push up (NX)

3 x MAX

D1

Cross Over Step Up (NX)

3 x 8

D2

Birddog Row (NX)

3 x 12

E1

Cable Face Pulls (NX)

2 x 15

E2

Single leg Isometric hold (NX)

2 x 0:20

Rider Circuit

F

3-6 rounds (As time allows) Any cardio kit of your choice 2 mins x Cardio @ 8/10 Effort 10 ES x Hip flexor dip plank 10 Es x Skater Squat 60s x Cardio @ all out effort rest 30s repeat

Thursday
Session 4

A

Cardio

1 x 24:00

Friday
Ride Prep and Cardio

Rider prep

A

2-3 Rounds 20 x 90-90 turns 4 x ride/race flow 16 x Low cossack squat (no weight)

Friday
Week 1 Day 6

Recovery

A

2-3 rounds 60s x Couch Stretch 60s x Pigeon Stretch 60s x Frog Pose 60s x Seated Hamstring stretch

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3 Months To Change Your Physical Condition.

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

Get Jump Ready
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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 any level and ability.
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 or competition this is the program for you.
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