Race Ready

XCompete Strength and Conditioning

Coach

James Adams

Train with us from anywhere in the world and find that extra edge you have been searching for.

This online strength and conditioning program is uniquely designed for preparing you for race riding, using methods to make you stronger, fitter and lighter than before. You will be able to hold your position, push for longer and have the same energy levels on every horse you ride.

You can take this program anywhere in the world and use it at any time, the sessions will be released weekly so you can adapt and move your training around your busy schedule.

We will implement weight making strategies, improve your strength and fitness so you're prepared for the demands of racing.

Any questions please email: James@xcompete.co.uk or Direct message on Instagram.

$40 / mo

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Weight Management

We use evidence based strategies to maintain or drop body weight. There is an optional sweat session in this program weekly if you need to drop a few lbs. If you don't need to worry about body weight you can use these sessions for extra conditioning.

Strength

Strength underpins your performance on the horse and Increasing your strength whilst not putting on weight is key. There are 3 x full body Strength Sessions weekly.

Conditioning

The program is specific to your sport, conditioning is set around the demands of racing. We target the correct heart rate zones and intensitys throughout the week with 3 x conditioning sessions.

Mobility and Race Preparation

The program targets specific mobility movements which are designed around the demands of riding. Included in the week is a Raceday warm up to help you prepare for race days.

Features

Programming 7 days per week

Daily strength, Conditioning, Weight Management and Mobility that’s accessible and specific to anyone who wants to improve their riding performance.

Every movement comes with a video demonstration

Instructional videos to guide your practice and make execution easy,

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best.

Delivered through TrainHeroic an Elite Online App

You can take this Elite App anywhere in the world and into any gym/weighing room. We will be right by your side throughout your career.

Equipment

Required

Barbell // Indoor Bike // Dumbells // Kettlebells // Resistance Bands // Pull Up Bar // Foam Roller // Bench // Plates

Recommended

Treadmill // Bumper Plates // Cable Machine

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2024-03-18

Lunge With Band (NX)

2 x 10

Weighted groin rocks

2 x 20

ISO Squat Hold (NX)

3 x 0:40

Seated Box Jump (NX)

3 x 4

Barbell RDL X

4 x 4

Banded Bulgarian Split Squat (NX)

3 x 8

Tricep roll and press (NX)

3 x 8

Inverted Row with Rotation (NX)

2 x 0:20

Max Heel Elevated Split Squat (NX)

2 x 20

GHD side crunch (NX)

2 x MAX

Cardio

5 x 2:00

Tuesday

2024-03-19

Heel Up SL RDL into knee drive (NX)

2 x 20

Lateral Hops (NX)

2 x 40

Banded Face Pulls (NX)

2 x 20

Split Squat Drops (NX)

3 x 6

Wall Sit with push out (NX)

2 x 20

Pull Ups (NX)

3 x 4

Plate grip pinch

3 x 0:40

GHD Throws (NX)

3 x 15

SL Med Ball Slam (NX)

3 x 8

Kneeling Cable Rotation (NX)

3 x 10

Jockey Work

You choose cardio kit. push rounds 3-5 rounds 60s just under max x cardio 30s Hard x cardio 40-60s x Jockey push with wedges 6 ES x weighted split jumps rest 30s repeat

Wednesday

2024-03-20

Cardio

1 x 60:00

Wednesday

2024-03-20

Cardio

1 x 15:00

90-90 Turns (NX)

2 x 20

Spiderman (NX)

2 x 15

Pigeon stretch with rotation (NX)

2 x 15

Press up with Toe Touch (NX)

2 x 10

Goblet Cossack Squat

2 x 16

SL Lateral Hops (NX)

2 x 15

Thursday

2024-03-21

Push Up Pogo (NX)

2 x 20

Reactive Jumps (NX)

2 x 20

Weighted Sit Ups (NX)

3 x 15

Power Push Ups (NX)

3 x 8

Back Squat X

4 x 4

Z Press (NX)

3 x 6

BB Single Leg RDL Hold (NX)

3 x 0:20

Prayer to Row (NX)

3 x 10

Lateral Raise x

3 x 12

Towel Bicep Curl (NX)

3 x 10

Circuit

Max rounds in 10 minutes. Assault bike- 15 cals Cable Jockey push out- 40s 10 x med slams

Friday

2024-03-22

Inverted Row/TRX Row (NX)

2 x 1:00

Landmine Sissy Squat (NX)

2 x 8

Weighted Hollow Hold

2 x 0:40

Banded Bench Press (NX)

3 x 12

Banded KB Swings (NX)

3 x 15

Traditional DB Row (NX)

3 x 8

Jockey Iso Hold with Pull (NX)

3 x 0:40

Grip Drop Catches (NX)

3 x 20

Cardio

1 x 20:00

Saturday

2024-03-23

Cardio

1 x 60:00

Saturday

2024-03-23

Cardio

1 x 15:00

90-90 Turns (NX)

2 x 20

Spiderman (NX)

2 x 15

Pigeon stretch with rotation (NX)

2 x 15

Press up with Toe Touch (NX)

2 x 10

Goblet Cossack Squat

2 x 16

SL Lateral Hops (NX)

2 x 15

Coach

More from XCompete Strength and Conditioning

James Adams

James is founder + head coach, he holds a MSc+BSc in Strength and Conditioning with 10 years of experience. "I've helped 1000s of jockeys + riders around the globe excel their performance in the saddle. I'm here to support you through proven strength, recovery and conditioning methods that I've built from a deep analysis of your sport, I understand what it takes for you to excel."