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

2024-03-04

90-90 Turns (NX)

2 x 20

Side Kneeling T- Spine Rotation (NX)

2 x 15

Side plank pulses

2 x 10

Lunge hold with abduction (NX)

2 x 20

Max Heel Elevated Split Squat (NX)

3 x 20

Med Ball Slam Into Jump (NX)

3 x 8

Back Squat X

3 x 6

Single Arm DB Chest Press (NX)

3 x 6

One Sided DB RDL (NX)

3 x 8

Prayer to Row (NX)

3 x 12

Conditioning

3-5 rounds. You choose the cardio kit here. cardio- 90s @ Moderate effort cardio- 30s @ Hard effort into 15 x reactive jumps rest 30s repeat

Tuesday

2024-03-05

Ball Lat Prayer (NX)

2 x 10

Heel Up SL RDL into knee drive (NX)

2 x 15

Landmine 1/2 Rotation (NX)

2 x 10

Plyo Push Up

3 x MAX

Med Ball Slam Into Jump From Knees (NX)

3 x 6

Pendlay Row X

4 x 5

Sled Push

2 x 40

1/2 Rotation (NX)

2 x 20

Weighted Knees To Chest

2 x MAX

Cardio

1 x 18:00

Wednesday

2024-03-06

Cardio

1 x 30:00

Ride prep and mobility

2-3 rounds 40-60s on each movement - Pigeon stretch with rotation - Groin rockers (Don't need weight) - Couch stretch with rotation - Extended child pose

Thursday

2024-03-07

Chaos Pall Off Press (NX)

2 x 20

Lunge Hold with adduction

2 x 20

Copenhagen Side Plank With Hip Flexor Hold

2 x 0:40

SL Lateral Hops (NX)

2 x 20

Press With Glute Bridge (NX)

3 x 8

Pausing DB Split Squat

3 x 8

Trap Bar Deadlift (NX)

3 x 16

Cable Row (NX)

3 x 0:45

Lateral Squat with pop (NX)

2 x 10

Anti Rotational (NX)

2 x 0:30

Indoor Bike

1 x 10:00

Friday

2024-03-08

BB T- Spine Rotation (NX)

2 x 10

Farmer Carry (NX)

2 x 40

Plate grip pinch

2 x 0:40

Vertical Med Ball Toss (NX)

3 x 10

Seated Box Jump (NX)

3 x 4

SL RDL TO Press (NX)

3 x 10

DB Side Bend (NX)

2 x 12

Plank With DB Row (NX)

3 x 15

Zercher B Stance GM (NX)

3 x 10

Cardio

1 x 15:00

Saturday

2024-03-09

Cardio

1 x 30:00

Ride prep and mobility

2-3 rounds 40-60s on each movement - Pigeon stretch with rotation - Groin rockers (Don't need weight) - Couch stretch with rotation - Extended child pose

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."