Race Ready
XCompete Strength and Conditioning
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.
Race Day Prep
A
2 Rounds. 5 minute Foam Roll - 30-60s Frog Pose - 30-60s Extended Child Pose 1-3 rounds - 10 x Side Knelling T-Spine Rotation - 10 x Seated 90-90 Circles - 5 x Press up to toe touch
EMON
B
5-10 rounds, any cardio kit or run. 4 Minutes Easy pace Z2 HR 90s Minute Moderarte 30s Hard
C1
Bear Drags X
3 x 20
C2
Cable Rotations (NX)
3 x 12
C3
Banded Ball Pall Off (NX)
3 x 20
D
Cardio
1 x 30:00
Warm Up
A
1-2 Rounds. - 10 x 90-90 Reach and Row - 10 x Couch Stretch with reach - 10 x Single leg RDL (light DBs)
B1
Single Arm Hang (NX)
3 x 0:20
B2
Ball Pulses (NX)
3 x 20
B3
Mini Band Walks
3 x 40
C1
Box Squat X
3 x 4
C2
Box Jump With Landing Variations (NX)
3 x 5
D1
T Bar Row
3 x 6
D2
DB/KB RDL (NX)
3 x 6
E1
Press With Glute Bridge (NX)
3 x 8
E2
Depth Plyo Push-Up X
3 x MAX
E3
Roll Outs X
3 x 8
Conditioning
F
Keeping the Intensity hard. Change up in efforts. Pick any cardio kit Max rounds in 12 minutes. 800m on hard 200m easy
Prep
A
Prep (Race Ready)
1-2 rounds 20 x Banded Pulses 16 x Reverse Lunges 20m Farmer Carry
B1
Clean Split Squat (NX)
3 x 2
B2
Side Plank Row (NX)
3 x 20
C1
Push Up Catches (NX)
3 x 8
C2
Vertical Med Ball Toss (NX)
3 x 3
D1
Zercher Lunge hold x
3 x 0:30
D2
Split jumps X
3 x 8
Jockey Conditioning
E
Max rounds in 15 minutes (Rest is included in total time) any cardio kit 1 x 2 minutes 2 x 20s on 10s 16 x Goblet squats 40s Jockey Push Out (Choose any variation) 60s rest
Race Day Prep
A
2 Rounds. 5 minute Foam Roll - 30-60s Frog Pose - 30-60s Extended Child Pose 1-3 rounds - 10 x Side Knelling T-Spine Rotation - 10 x Seated 90-90 Circles - 5 x Press up to toe touch
EMON
B
5-10 rounds, any cardio kit or run. 4 Minutes Easy pace Z2 HR 90s Minute Moderarte 30s Hard
Warm Up
A
1-2 Rounds. - 10 x 90-90 Reach and Row - 10 x Couch Stretch with reach - 10 x Single leg RDL (light DBs)
B1
Inverted Row/TRX Row (NX)
3 x 12
B2
Goblet Cossack Squat
3 x 10
B3
Jockey Push With Whip
3 x 0:40
C1
B Stance Trap Bar Deadlift (NX)
8, 6, 4
C2
Hip Flexor Hold (NX)
3 x 0:30
D1
Landmine Press (NX)
3 x 6
D2
DB SL Step Up (NX)
3 x 6
E1
Seated Pull Ups (NX)
3 x MAX
E2
Jockey Iso Hold with Pull (NX)
3 x 0:40
E3
Zercher reverse lunge (NX)
3 x 10
Conditioning Work
F
Tempo Work, max rounds in 12 minutes. Pick any cardio kit 1400m for time rest 1/4 the time it took to complete the distance 750m rest 1/4 the time it took to complete the distance
Prep
A
Prep (Race Ready)
1-2 rounds 20 x Banded Pulses 16 x Reverse Lunges 20m Farmer Carry
B1
BB Single Leg RDL Hold (NX)
3 x 0:20
B2
Rotate and break
3 x 15
C1
Med ball throw rotations x
3 x 6
C2
Med Ball Throw (NX)
3 x 30
D1
Adductor Pulses (NX)
3 x 30
D2
Copenhagen With Jumps (NX)
3 x 20
Jockey Conditioning
E
Max rounds in 20 minutes, any cardio kit. If you have a heart rate monitor go off it, if not go off feel. 60s Z2 (Moderate) 30s Z3 (Just under max) 40s Z5 (Hard as you can) rest 90s
James Adams
James is XCompete. He holds an MSc and BSc in Strength and Conditioning with over 8 years of experience coaching a range of sporting disciplines and levels. He now Specialises in Jockeys. A Life around the racing industry he knows the ins and outs of what a jockey has to go through each day to do the sport they love.
Become the best version of yourself, take charge of your fitness and control what you can control. There're a lot of factors you can not control in Horse racing become strong, conditioned and robust.
Start My 7-Day Free Trial
Ray Dawson
Jockey
Verified Athlete"I’ve been riding for many years now and since joining with James my fitness has improved allot! I couldn’t be happier with my personal performance"
Ella Dettori
Work Rider/Charity Jockey
Verified Athlete"I've been training with XCompete on and off for the past year or so, having to train for both eventing and race riding. James always makes sure sessions are tailored specifically to me and my sport so i make huge progress in both disciplines."
Eddie Edge
Jump Jockey
Verified Athlete"Training with XCompete is one of best decision i've made. Not only have I become a better, healthy, stronger person through but also gained an amazing friend. James's style of training has been fantastic and you will get results, the program pushes you to reach for your goals and full potential."
Freya Gypss
Work Rider
Verified Athlete"Since training with James, not only has it helped my strength and fitness but it's helped me mentally. He's an absolutely amazing coach and pushes my limit but never out of my comfort zone. The motivation this brings is brilliant and he really helps you perform at your best."
When you join a team you’re getting more than programming, you’re joining an online community.
Race Ready
Race Ready
Race Ready
