Jockey

XCompete Strength and Conditioning

Coach
James Adams

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.

$39 / mo
Get Jockey
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Weight Management
We use evidence based strategies which wont have a negative performance on your riding performance. Maintaining your weight or dropping is critical for your sport, we will give you daily strategies and training sessions so your body is not pushed to the max therefore your performance on the the horse will not be jeopardised.
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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, meaning you will be strong in your position and if you get injured you will bounce back quicker.
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Conditioning
The program is specific to your sport, you will build an engine around your sporting demands. You will train the correct energy systems and will be able to push more frequent and for longer.
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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. 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
Monday
2022-09-12

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

Tuesday
2022-09-13

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)

Wednesday
2022-09-14

A

Foam Roll

1 x 10:00

B

Flow 5 X

1 x 10:00

Wednesday
2022-09-14

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

Thursday
2022-09-15

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

Friday
2022-09-16

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

Saturday
2022-09-17

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)

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 £30 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 however you can control this one, become strong, conditioned and robust.

Get Jockey
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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.

Jockey
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Jockey
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