Race Ready

XCompete Strength and Conditioning

Coach

James Adams

Enhance Your Performance with the Premier Strength and Conditioning Program for Jockeys Looking to gain a competitive edge? Train with the best no matter where you are in the world.

This specialized online program is tailored for race riding, focusing on methods to enhance your strength, fitness, and balance. Experience improved stability, endurance, and consistent energy levels on every horse you ride.

Take advantage of this program globally, with weekly sessions to accommodate your schedule.

Benefit from weight management strategies, strength building, and fitness enhancement to meet the challenges of racing.

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

$40 / mo

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Weight Management

We implement evidence-based strategies to manage or reduce body weight. In our program, there is an optional weekly sweat session available for those looking to shed a few pounds. Alternatively, if weight is not a concern, you can utilize these sessions for additional conditioning.

Strength

Begin developing overall body strength or enhance your existing foundation with strength training customized for racing requirements, without adding body weight. Transform yourself into a formidable athlete.

Conditioning

The program is tailored to your sport, focusing on conditioning that aligns with the requirements of racing. We strategically address the appropriate heart rate zones and intensities during the week.

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

Sunday

2024-07-21

Uncategorized

End of Week Check In

End Of Week Check In. 1. What went well this week? 2. What didn't go very well? 3. How do you feel about the current volume/intensity? How is your recovery? 4. Anything you need from me right now?

Sunday

2024-07-21

Active Recovery

20:00, 10:00

Mobility work

2-3 rounds 40-60s on each Butterfly groin stretch Frog pose Pigeon of chair Child into cobra

Monday

2024-7-22

90-90 Reach and Row (NX)

2 x 15

Spiderman (NX)

2 x 15

Zercher Squat (NX)

6, 4, 6, 4

Press With Glute Bridge (NX)

3 x 6

Kneeling to stand

3 x 12

Press up push out ( One leg up)

3 x 15

One Sided DB RDL (NX)

3 x 8

Chin Ups (NX)

3 x MAX

Floating Heal Split Squat Hold (NX)

2 x 0:30

jockey push out with whip (NX

2 x 0:40

Indoor Bike

3:00, 10:00

Tuesday

2024-07-23

Cable Whip (NX)

2 x 12

DB Sotts Press (NX)

2 x 20

Banded hollow holds

3 x 0:30

Eccentric push up drop (NX)

3 x 5

Banded trap bar deadlift (NX)

3 x 8

Chest Slams (NX)

3 x 15

Chainsaw row

3 x 10

Banded Bulgarian Split Squat (NX)

3 x 12

DB Side Bend (NX)

3 x 12

Jockey work

Any cardio kit of your choice. 3-6 rounds Cardio 90s on 30s off (6/10 Effort) 30s on ( All out effort) 40 x Banded jockey push out 8 x box jump overs rest 60s repeat

Wednesday

2024-07-24

Race Day Warm up

2-3 rounds 20 x 90-90 turns 10 x side kneeling t spine rotation 10 press up to toe touch

Wednesday

2024-07-24

Equisizer work

4 rounds 30s Stand 30s Push after 4 rounds rest for 3-5 mins then repeat 4 rounds

Wednesday

2024-07-24

Reverse Lunge With Rotation (NX)

2 x 10

Light Pogo Jumps (NX)

2 x 30

Cardio

8000, _ , 1000 @ _ , 12:00, _

Thursday

2024-07-25

Plank with towel pull (NX)

3 x 0:30

Vertical Med Ball Toss (NX)

3 x 8

B Stance RDL (NX)

4 x 5

Prayer to Row (NX)

4 x 8

Lateral Squat (@90)

3 x 8

Deficit handstand push up (X)

3 x MAX

Single Leg Hip Thrust X

3 x 8

Rear delt drops (NX)

3 x 15

Double KB Swing (NX)

3 x 12

Cardio

1 x 15:00

Friday

2024-07-26

Glute Mobilisation (NX)

2 x 12

Inchworm Flow (NX)

2 x 3

Plyo Inverted Row

3 x 12

Bear Hold To Push Up (NX)

3 x MAX

Weighted split jumps (NX)

3 x 8

Weighted squat hold

3 x 0:20

Single Arm DB Chest Press (NX)

3 x 10

Landmine 1/2 squat and press (nx)

3 x 10

Rainbow slam

3 x 12

Jockey work

Any cardio kit of your choice. Full effort on each 30s 30s on 30s off each exercise. 3-6 rounds Cardio (of your choice) - 30s hard Jockey push (of your choice) - 30s hard Reactive jumps- 30s hard. Repeat

Saturday

2024-07-27

Equisizer work

4 rounds 30s Stand 30s Push after 4 rounds rest for 3-5 mins then repeat 4 rounds

Saturday

2024-07-27

Race Day Warm up

2-3 rounds 20 x 90-90 turns 10 x side kneeling t spine rotation 10 press up to toe touch

Saturday

2024-07-27

Reverse Lunge With Rotation (NX)

2 x 10

Light Pogo Jumps (NX)

2 x 30

Cardio

1 x 60:00

Coach

More from XCompete Strength and Conditioning

James Adams

James, the founder and head coach, is equipped with a MSc+BSc in Strength and Conditioning along with a decade of experience. "I have assisted numerous jockeys and riders worldwide in enhancing their performance in the saddle. I am committed to guiding you through established strength, recovery, and conditioning techniques developed from a thorough analysis of your sport."