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.

$40 / mo

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Weight Management

We use evidence based strategies to maintain or drop body weight. There is an optional sweat session in this program weekly 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.

Strength

Strength underpins your performance on the horse and Increasing your strength whilst not putting on weight is key. There are 3 x full body Strength Sessions weekly.

Conditioning

The program is specific to your sport, conditioning is set around the demands of racing. We target the correct heart rate zones and intensitys throughout the week with 3 x conditioning sessions.

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

Monday

2024-04-22

Glute Mobilisation (NX)

2 x 15

Inchworm Flow (NX)

2 x 3

Kneeling Cable Rotation (NX)

3 x 10

Double KB Swing (NX)

3 x 20

Zercher B Stance GM (NX)

3 x 4

Eccentric Push Press (NX)

3 x 5

Overhead reverse lunge (NX)

3 x 8

Banded Row and Rotate (NX)

3 x 8

Jockey Sit With Calf Raise

2 x 40

Reactive Jumps (NX)

2 x 8

Conditioning

You choose the kit here. Looking at racing demands. Increase rounds from last week 4-6 rounds - 1 minute @ moderate effort into 4 x - 20s on 10s off (Push hard here for the 20s) then back to the 1 minute

Tuesday

2024-04-23

Crab Reach Overs (NX)

2 x 20

Seated 90-90 Hip Circle (NX)

2 x 10

Explosive Crossover Step Ups (NX)

3 x 20

Power Push Ups (NX)

3 x 8

Anderson Squat (NX)

3 x 3

Inverted Row with Rotation (NX)

3 x 8

Landmine Sissy Squat (NX)

3 x 8

Alternative DB Chest Press X

3 x 10

Cardio

5 x 1:00

Jockey Iso Hold with Pull (NX)

5 x 0:30

Cable jockey push out (NX)

5 x 0:50

Wednesday

2024-04-24

Run

1 x 6000

Wednesday

2024-04-24

Circuit

Race Prep Optional- easy 15-20 mins run/bike/walk 1--3 rounds - 15 x Squat to stand - 10 x Spiderman with rotation - 20 x 90-90 turns - 10 x push up with reach

Wednesday

2024-04-24

Equisizer work

5-6 rounds Bike- 90s bike sub max effort Bike- 30s max effort Equicizer - 30s with pull Equicizer - 60s push out rest 30s

Thursday

2024-04-25

Hurdles into box Jump

3 x 3

Cable push out (NX)

3 x 30

Toes To Bar (NX)

3 x MAX

SL Lateral Hops (NX)

3 x 15

Zercher Bulgarian split squat

3 x 5

Pull Up Complex (NX)

3 x 8

Single Leg RDL and Row (NX)

3 x 8

Banded Bench Press (NX)

3 x 10

Assault Bike

20, 15, 20, 15

Sled Row (NX)

4 x 8

Isometric Lunge Pall Off Press (NXX)

4 x 20

Friday

2024-04-26

Seated 90-90 Hip Circle (NX)

2 x 15

Banded T Spine Rotations. (NX)

2 x 15

Chest Slams (NX)

3 x 20

Med Ball Throw With Jump (NX)

3 x 5

Landmine Press with row (NX)

3 x 8

Bulgarian hold with foot pulse

3 x 20

SL RDL to rotatory press (NX)

3 x 8

Behind the neck press (NX)

3 x 10

Conditioning (Longer work)

2-4 rounds 500m run/Row / ski 10 x jump overs 12 x depth plyo push up (Take to knees if needed) 250m run/Row /ski 10 x jump overs 12 x depth plyo push up (Take to knees if needed) rest 60s repeat

Saturday

2024-04-27

Equisizer work

5-6 rounds Bike- 90s bike sub max effort Bike- 30s max effort Equicizer - 30s with pull Equicizer - 60s push out rest 30s

Saturday

2024-04-27

Run

1 x 60:00

Saturday

2024-04-27

Circuit

Race Prep Optional- easy 15-20 mins run/bike/walk 1--3 rounds - 15 x Squat to stand - 10 x Spiderman with rotation - 20 x 90-90 turns - 10 x push up with reach

Coach

More from XCompete Strength and Conditioning

James Adams

James is founder + head coach, he holds a MSc+BSc in Strength and Conditioning with 10 years of experience. "I've helped 1000s of jockeys + riders around the globe excel their performance in the saddle. I'm here to support you through proven strength, recovery and conditioning methods that I've built from a deep analysis of your sport, I understand what it takes for you to excel."