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.

$40 / mo

Start My 7-Day Free Trial

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.

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.

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.

Recovery

We will use rest days, contrast therapy, blood flow work and active recovery throughout the week to increase recovery from training and riding.

Specific

The Program is tailored to making the weight room transferable to the saddle.

Features

Access to your coaches

Weekly check ins with me through the app.

Programming 7 days per week

Daily strength, conditioning, mobility and recovery training that’s accessible for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing.

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2024-04-22

Cable Lateral Flexion

2 x 12

Overhead reverse lunge (NX)

2 x 10

Side Plank With Leg Lift (NX)

2 x 0:30

Zercher B Stance GM (NX)

3 x 6

Cable Banded Row (NX)

3 x 8

Cross Over Step Up (NX)

3 x 8

Pull Up Complex (NX)

3 x 8

Single arm Z Press (NX)

3 x 10

Banded Landmine Squat And Press (NX)

3 x 16

Cardio

1 x 12:00

Tuesday

2024-04-23

Cable Rotations with stick (NX)

2 x 10

90-90 Press

2 x 10

Weighted Box Jump x

3 x 5

Mini Band Walks

3 x 1:00

Anderson Squat (NX)

4 x 6

Banded Four Point Push Up (NX)

4 x 12

Single Leg Hip Thrust X

3 x 10

Cable Face Pulls (NX)

3 x 12

Cardio

1 x 15:00

Wednesday

2024-04-24

Cardio

1 x 30:00

Rider prep

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

Deadbug (NX)

3 x 20

Copenhagen Side Plank (NX)

3 x 0:40

Banded T Spine Rotations. (NX)

3 x 15

1 and 1/4 Back Squat X

3 x 5

DB Single Arm Shoulder Press (NX)

3 x 8

Hamstring Sliders X

3 x 12

SA Cable Row (NX)

3 x 10

Press With Glute Bridge (NX)

3 x 12

Goblet Cossack Squat

3 x 16

Chaos Pall Off Press (NX)

3 x 15

Cardio

1 x 10

Friday

2024-04-26

Double KB Swing (NX)

3 x 15

SL RDL TO Press (NX)

3 x 12

Incline Crunch (NX)

3 x 20

Med Ball Slam Into Jump (NX)

3 x 5

Lunge Hold with adduction

3 x 20

One Sided DB RDL (NX)

4 x 6

Landmine Press (NX)

4 x 6

Pausing DB Split Squat

3 x 8

Inverted Row 2 up 1 down (NX)

3 x 10

Circuit

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

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)

Cardio

1 x 45:00

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 achieve excel."