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. You wont just increase muscular strength, resistance training has huge benefits on increasing bone density, ligament and tendon.
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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.
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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.
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Recovery
Each day you will complete a wellness questionnaire through the app which will give us a readiness score. This score will indicate how you are recovering and currently feeling before your session. If the score continuous to be high over a period of time lifestyle and recovery methods will need to be looked at so you dont burnout.
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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
Tuesday
2023-09-18

A1

Glute Mobilisation (NX)

2 x 10

A2

Side Kneeling T- Spine Rotation (NX)

2 x 10

A3

Press up with Toe Touch (NX)

2 x 8

B1

DB Single leg RDL (NX)

10, 6, 6, 6

B2

Traditional DB Row (NX)

10, 6, 6, 6

C1

Pausing DB Split Squat

3 x 8

C2

Z Press (NX)

3 x 8

C3

Single Leg Hip Thrust X

3 x 12

D

Cardio

1 x 16:00

Wednesday
2023-09-19

A1

Inchworm Flow (NX)

2 x 3

A2

Spiderman (NX)

2 x 10

A3

Swimmers (NX)

2 x 10

B1

Side Plank With Leg Lift (NX)

3 x 0:20

B2

Bear Hold (NX)

3 x 0:40

C1

Adductor Pulses (NX)

3 x 20

C2

Knees Over Toes Squat (NX)

3 x 10

C3

Chaos Pall Off Press (NX)

3 x 15

Circuit

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You choose the cardio kit. Bike/Run/Crosstrainer/Ski/Row max rounds in 15 minutes  - 60s cardio 8/10 Effort - 20 walking/Reverse Lunges (Weighted or Body weight) - 30s Cardio 9/10 Effort - 16 x DB Push Press

Thursday
2023-09-20

A

Active Recovery

1 x 20:00

B1

Couch Stretch With Rotations (NX)

2 x 15

B2

Frog Pose (NX)

2 x 0:40

B3

90-90 Reach and Row (NX)

3 x 20

Friday
2023-09-21

A1

Mini Band Walks

2 x 20

A2

Goblet Squat (NX)

2 x 10

A3

Shoulder Band Pulses (NX)

2 x 20

B1

Zercher Squat (NX)

10, 6, 6, 6

B2

DB/KB 1/2 Kneeling Press (NX)

10, 6, 6, 6

C1

Hamstring Sliders X

3 x 8

C2

Press With Glute Bridge (NX)

3 x 12

C3

Banded Face Pulls (NX)

3 x 15

D

Cardio

2 x 5:00

Saturday
2023-09-22

A1

Inchworm Flow (NX)

2 x 3

A2

Spiderman (NX)

2 x 10

A3

Swimmers (NX)

2 x 10

B1

Side Plank With Ball Squeeze (NX)

3 x 0:30

B2

Push Up With Roll Out (NX)

3 x 8

C1

Roll To Pistol

3 x 8

C2

Anti Rotational (NX)

3 x 0:30

C3

Supine hollow hold X

3 x 0:30

Circuit

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intense today 3-5 rounds 30s cardio of your choice (All out effort) 8 x Goblet Squat (make this 8/10 RPE, near failure) 40s Jockey wall sit rest 30s

Coach
coach-avatar James Adams

Head Coach James holds a MSc + BSc in Strength and Conditioning and has 9 years of experience coaching a vast amount of sports and athletes from all levels. Over the last 4 years his work has been tailored to the equestrian industry and is building the strongest and fittest riders on the planet.

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The Time Is Now

Unlock Your Athletic Potential and

Start My 7-Day Free Trial
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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 Clare Russell

Dressage Rider

Verified Athlete

"I started working with James and it has been life changing for me. Thats not an over exaggeration! Not only has my posture and stability improved, my overall fitness and strength is so much better. My enjoyment of riding and training has increased and i can push myself further out of my comfort zone"

verified-athlete-avatar Aimee Goldbold

Eventer

Verified Athlete

"I notice a huge change in myself when working with James. Stronger, Fitter and a positive mindset. James' sessions are always structured but adaptable and fun. Always pushing me hard but focusing on quality, means i come away feeling great. Definitely prepares me for an Eventing season."

verified-athlete-avatar Sally Hancock

Event Rider

Verified Athlete

"I do not only feel physically stronger but mentally stronger too. The sessions are structured and when i get on the horse i just feel so much more confident knowing that i have done all the work in the gym and behind the scenes."

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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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