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.

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Weight Management
We use evidence based strategies to maintain or drop body weight. Thre're optional sweat session in this program 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.
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Strength
Strength underpins your performance on the horse. Gaining strength whilst not putting on weight is key. Strength training will increase your bone density, ligament/tendon/muscle strength resulting in you will feeling stronger in the saddle.
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Conditioning
The program is specific to your sport, you will build your fitness and be prepared for the demands of racing.
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Mobility and Race Preparation
You will have access to everyday mobility and race preparation sessions. This will help you fire off all cylinders when it comes to racing/riding. Each day you will have optional mobility specific to your riding position as well as a short warm up before you ride.
Features
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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.
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Every movement comes with a video demonstration
Instructional videos to guide your practice and make execution easy,
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-09-09

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

Tuesday
2023-09-11

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

Wednesday
2023-09-12

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

Thursday
2023-09-13

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

Friday
2023-09-14

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

Saturday
2023-09-15

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

Coach
coach-avatar 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.

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Join the TEAM for ONLY $40 a month.

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
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FAQs
Who is this program for?
Any individual who is looking to improve their athletic performance on the horse, Jockeys, Aspiring Jockeys and Work riders.
Does it matter if i miss a day?
Nope, we understand how busy your life is, every sessions is optional and you can move the sessions around to meet your weekly demands.
How often does the program change?
The program will be uploaded weekly so you have plenty of time to plan your week.
Will i put on weight?
The program is designed so you wont put on any additional weight, as stated above weight management strategies are included each week.
Will i have access to a coach?
Yes you can message James whenever you need.
Can i stop at any time?
Yes.
The Proof
verified-athlete-avatar 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"

verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Race Ready
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Race Ready
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Race Ready
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