Ride Strong

XCompete Strength and Conditioning

Coach
James Adams

Ride Strong Is a monthly Coaching Program for riders of Eventing, Dressage, and Showjumping. You will have access to 100s of professional coaching videos and be able to log and monitor all training, wellness, readiness and recovery through an Elite Online App.

I will release programming weekly which will include mobility, strength, rider specific conditioning, rider warm ups and competition preparation sessions.

Embed strength and conditioning into your every day life and become the best physical version of yourself on and off the saddle.

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Strength
This program will make you stronger than ever and the work you execute in the gym will transfer to the saddle and your physical ridding performance will improve. There are 3 x full strength sessions a week.
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Conditioning
Conditioning sessions are designed from a deep needs analysis of riding. All work is transferable into the saddle. A mix of work is prescribed and you can mix up which ever kit you feel most confident on. The program consists of 3 variations of conditioning sessions a week.
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Mobility
Mobility will be performed before your session as part of your warm up, you will also have optional mobility days where flow and specific mobility is prescribed. A rider warm up is included to help you prepare your body before riding.
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Recovery
We will use rest days, contrast therapy, blood flow work and active recovery throughout the week to increase recovery from training and riding.
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Specific
The Program is tailored to making the weight room transferable to the saddle.
Features
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Access to your coaches
Weekly check ins with me through the app.
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Programming 7 days per week
Daily strength, conditioning, mobility and recovery training that’s accessible for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing.
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Delivered through TrainHeroic
Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbells // Kettlebells // Plates // Tra Bar // Resistance Bands // Rings/TRX // Exercise Ball // Medicine Ball // Any Cardio Equipment // Pull Up Bar
Recommended
Bumper Plates
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2024-04-22

A1

Cable Lateral Flexion

2 x 12

A2

Overhead reverse lunge (NX)

2 x 10

A3

Side Plank With Leg Lift (NX)

2 x 0:30

B1

Zercher B Stance GM (NX)

3 x 6

B2

Cable Banded Row (NX)

3 x 8

C1

Cross Over Step Up (NX)

3 x 8

C2

Pull Up Complex (NX)

3 x 8

D1

Single arm Z Press (NX)

3 x 10

D2

Banded Landmine Squat And Press (NX)

3 x 16

E

Cardio

1 x 12:00

Tuesday
2024-04-23

A1

Cable Rotations with stick (NX)

2 x 10

A2

90-90 Press

2 x 10

B1

Weighted Box Jump x

3 x 5

B2

Mini Band Walks

3 x 1:00

C1

Anderson Squat (NX)

4 x 6

C2

Banded Four Point Push Up (NX)

4 x 12

D1

Single Leg Hip Thrust X

3 x 10

D2

Cable Face Pulls (NX)

3 x 12

E

Cardio

1 x 15:00

Wednesday
2024-04-24

A

Cardio

1 x 30:00

Rider prep

B

2 rounds (Static) 60s x Pigeon stretch 60s x Frog pose 2 rounds 12 x Squat to stand 3 x Inchworm Flow 8 x press up with toe touch 10 x reverse lunge with rotation (No weight)

Thursday
2024-04-25

A1

Deadbug (NX)

3 x 20

A2

Copenhagen Side Plank (NX)

3 x 0:40

A3

Banded T Spine Rotations. (NX)

3 x 15

B1

1 and 1/4 Back Squat X

3 x 5

B2

DB Single Arm Shoulder Press (NX)

3 x 8

C1

Hamstring Sliders X

3 x 12

C2

SA Cable Row (NX)

3 x 10

D1

Press With Glute Bridge (NX)

3 x 12

D2

Goblet Cossack Squat

3 x 16

D3

Chaos Pall Off Press (NX)

3 x 15

E

Cardio

1 x 10

Friday
2024-04-26

A1

Double KB Swing (NX)

3 x 15

A2

SL RDL TO Press (NX)

3 x 12

A3

Incline Crunch (NX)

3 x 20

B1

Med Ball Slam Into Jump (NX)

3 x 5

B2

Lunge Hold with adduction

3 x 20

C1

One Sided DB RDL (NX)

4 x 6

C2

Landmine Press (NX)

4 x 6

D1

Pausing DB Split Squat

3 x 8

D2

Inverted Row 2 up 1 down (NX)

3 x 10

Circuit

E

For time 16 Cals - Assault bike/Ski/Row 40m - Sled push/Walking lunges Rest 90s 12 Cals - Assault bike/Ski/Row 40m - Sled push/Walking lunges Rest 60s 8 Cals - Assault bike/Ski/Row 40m - Sled push/Walking lunges done

Saturday
2024-04-27

Rider prep

A

2 rounds (Static) 60s x Pigeon stretch 60s x Frog pose 2 rounds 12 x Squat to stand 3 x Inchworm Flow 8 x press up with toe touch 10 x reverse lunge with rotation (No weight)

B

Cardio

1 x 45:00

Coach
coach-avatar 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 achieve excel."

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The Time Is Now

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FAQs
Who is this program for?
For riders of abilities who have strength and conditioning experience.
How often does the program change?
Sessions will be posted weekly and the current block/exercise selection will change monthly.
Do i have access to a coach?
Yes you can message me through the app
What will we cover?
Strength, mobility, conditioning and recovery methods.
Will i need access to a gym?
Yes you will need access to gym equipment.
The Proof
verified-athlete-avatar Charlotte Drakeley

International

Verified Athlete

"Dressage Rider"

verified-athlete-avatar Samantha Kettle

International

Verified Athlete

"Showjumper"

verified-athlete-avatar Sally Hancock

UK

Verified Athlete

"Eventer"

verified-athlete-avatar Tabby Morgan Evans

Youth International

Verified Athlete

"ShowJumper"

Join Your Virtual Gym

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

Ride Strong
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Ride Strong
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Ride Strong
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