Jockey Program
XCompete Strength and Conditioning
Join an Elite Online Coaching Service and find that extra edge you have been searching for by sky rocketing your athletic performance.
The program is uniquely designed around racing, 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.
Its time to fully focus on you and do everything you can, we will manage your weight strategies and improve your strength and conditioning so you're prepared for the demands of racing.
Any questions please email: James@xcompete.co.uk or Direct message on Instagram.
Conditioning
A
Warm up 3 x
20 x ES Pigeon with row 10 x 90-90 Hip circles. 20 x ES T Spine Rotations 20 x Band Pull Apart with roll 10 x ES Reverse Lunge with slight load 10 x ES Cossack squat with load 10 x ES Single leg RDL
B1
Zercher Squat X
3 x 8
B2
1/2 Kneeling Shoulder Press X
3 x 8
B3
Palloff Press X
3 x 15
C1
Hamstring Sliders X
3 x 10
C2
Chin-ups X
3 x 8
C3
Supine hollow hold X
3 x 0:30
D
Indoor Bike
5:00, 1:00, 1:00, 1:00, 1:00, 1:00
Prep
A
Warm up 4
2 Rounds 10 ES Glute Mobilisation (Take this super slow) 10 ES Banded 90-90 Row 10 Push up plus
Conditioning work
B
You can pick your cardio run/bike/row/ski 40 minutes 4 ronds 4 Minutes @ 4/10 RPE (Easy effort) 4 Minutes @6/10 RPE (Moderate effort) 2 Minutes @ 8/10 RPE (Just under sub max effort)
A
Foam Roll
1 x 10:00
B
Flow 5 X
1 x 10:00
A
Run
1 x 30:00
B
Indoor Bike
20:00, 0:10, 0:20, 0:10, 0:20, 0:10, 0:20, 0:10, 0:20
Conditioning
A
Warm up 2 X
Mobility 20x 90-90 Hip Turns 10x 90-90 Hip Circles 20x Spiderman hold and reach (hold at the bottom for a few seconds then reach) 20x Thoracic Side Twist Activate 2 rounds 10x Single leg Glute Bridge 10x Push Up Plus
B1
Trap Bar Deadlift X
3 x 8
B2
1-Arm DB Row X
3 x 8
B3
Roll Outs X
3 x 6
C1
Crossack Squat X
3 x 8
C2
Deficit Push Up
3 x 10
C3
Side Plank Rotations X
3 x 15
Prep
A
Warm up 4
2 Rounds 10 ES Glute Mobilisation (Take this super slow) 10 ES Banded 90-90 Row 10 Push up plus
Conditioning
B
Run/Treadmill/Bike 5:00 min effort rest 60s 4:30 min effort to hit the same distance. rest 60s 2:00 min effort rest 60s 1:45 min effort to hit same distance rest 60s 4:00 min effort rest 60s 3:30 min effort to hit same distance rest 60s 1 min effort 60s rest 45s to hit the same distance
Conditioning
A
Efficient Warm Up X
2- 3 rounds time depending On a rolling clock change exercise every 30 seconds Inchworm Spiderman Push up Plus 90-90 Hip turns
Circuit
B
4 rounds - 32 mins in total EMON 2 Every 2 minutes change kit Work at 6/10 Intensity - Bike - Skipping - Run - Iso Hol (60s on each Leg)
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 however you can control this one, 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.
Jockey Program
Jockey Program
Jockey Program
