Young Rider

XCompete Strength and Conditioning

Coaches

Tom John and James Adams

Our young rider athletic development strength program involves focusing on building foundational strength, enhancing motor skills, and promoting overall athleticism in a safe and structured manner. Here is a comprehensive outline for the program.

Goals Enhance Overall Athleticism: Improve agility, balance, coordination, and flexibility. Build Strength: Develop muscular strength and endurance with a focus around the demands of riding. Reduce Future Injury Rate: Educating with the correct form, technique and building strength across all areas to reduce the risk of current and future injuries. Promote Lifelong Strength Foundations: Foster a positive attitude towards strength training using research backed youth athletic development models.

The program is age appropriate targeting 10-14 year olds it is fun, engaging with games and activities to keep it enjoyable. Progressive overload is gradual with a emphasize on technique focusing on mastering the correct form.

For any questions please email: info@xcompete.co.uk Direct Message: X_Compete_academy Message us in the app

$40 / mo

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Muscular Strength and Endurance

This program will help you develop stronger muscles, which will improve your performance in sports and daily activities.

Improved Bone Density

Strength training will increase bone density, which is critical during the growth years.

Better Motor Skills and Coordination

Strength training improves balance, coordination, and overall motor skills, which will enhance your athletic performance.

Injury Prevention

Strengthening muscles, tendons, ligaments and joints to reduce the risk of injuries by providing better support and stability.

Features

Access to your coaches

James and TJ will be on the app to answer any questions and provide the feedback you need.

Programming 5 days per week

Strength, conditioning, and skill training that’s accessible and challenging for young athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Provide professional coaching videos for each exercise prescribed

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Delivered through the TrainHeroic App

Equipment

Required

Objects from home

Sample Week

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

Monday

2024-6-17

Prep

Mobility (Home 1)

Perform each of the exercises 3-times as part of a mobility circuit. A - Thoracic Rotations (8 each side) B - Child Pose > Cobra (10 each position) C - Hip Flexor Reach (20 seconds hold each side) D - Spiderman with Rotation 8 each side)

Deadbug (Home)

2 x 10

Superman (Home)

2 x 8

Glute Bridge (Home)

2 x 12

Wall Squat (Home)

3 x 0:20

Calf Raise (Home)

3 x 12

Reverse Lunge Overhead Press (Home)

3 x 8

Kneeling Star Hold (Home)

3 x 0:20

Single Leg RDL with Single Arm Row (Home)

3 x 4

Hamstring Bridge (Home)

3 x 8

Tuesday

2024-6-18

Mobility (Home 2)

Perform each of the exercises 3-times as part of a mobility circuit. A - Wall Angels (30 seconds) B - Cat > Camels (30 seconds) C - Pigeon Stretch (20 seconds) D - Inchworms (5 Reps)

Circuit (Home 1)

Perform each of the exercises for 30 seconds as quickly as you can! Between each exercise you have 10 seconds rest before starting the next exercise. Once you have completed all 5 exercises you should rest for 60 seconds. Repeat this 5 times! Watch the videos before starting to get tips on equipment and technique. A - Kettlebell Swings B - Floating Push Outs C - Floor to Ceiling Jumps D - Air Boxing E - Squat with Knee Drive

Wednesday

2024-6-19

Thoracic Knee Fall Outs (Home)

3 x 0:30

Lumbar Knee Rolls (Home)

3 x 0:30

Scorpion Stretch (Home)

3 x 0:30

Butterfly Groin Stretch (Home)

3 x 0:30

90:90 Hip Rotations (Home)

3 x 0:30

Pigeon stretch (Home)

3 x 0:30

Calf Rocking (Home)

3 x 0:30

Single Leg Seated Hamstring Stretch (Home)

3 x 0:30

Thursday

2024-6-20

Mobility (Home 3)

Perform each of the exercises 3-times as part of a mobility circuit. A - Thoracic Rotations (8 each side) B - Childs Pose > Cobra Stretch (10 each position) C - Wall Angels (30 seconds) D - Half Kneeling Thoracic Rotations 10 each side)

Shoulder Reach (Home)

3 x 1:00

Shoulder Reach (Home)

3 x 8

Shoulder Lifts (Home)

3 x 10

Elevated Press Up (Home)

3 x 12

Bear Crawl Ankle Taps (Home)

3 x 8

Seated Isometric Row (Home)

3 x 0:30

Elbow Wall Push (Home)

3 x 0:30

Seated Alternate Shoulder Press (Home)

3 x 12

Star Hold (Home)

3 x 0:15

Friday

2024-6-21

Mobility (Home 4)

Perform each of the exercises 3-times as part of a mobility circuit. A - Lumbar Knee Rolls (30 seconds) B - Cat Camels (30 seconds) C - Hip Flexor Stretch (20 seconds) D - Spiderman with Rotation (8 each side)

Circuit (Home 2)

Perform each of the exercises for 30 seconds as quickly as you can! Between each exercise you have 10 seconds rest before starting the next exercise. Once you have completed all 5 exercises you should rest for 60 seconds. Repeat this 5 times! Watch the videos before starting to get tips on equipment and technique. A - Floor to Ceiling Jumps B - Reverse Lunge Knee Switch C - Mountain Climbers D - Deadbug > Skydive E - Floating Push Outs

Coaches

More from XCompete Strength and Conditioning

Tom John

TJ is one of the leading strength and conditioning coaches for young athletes. He holds a BSc and MSc in strength and conditioning. TJ is currently working at Arsenal with previous roles at Southampton.

James Adams

Founder of the leading strength and conditioning service for riders and jockeys. James works with the worlds best and holds a MSc and BSc with a decade of experience in the industry.

World Class Youth Athletic Development

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FAQs

Do I need equipment?

Nope this program is designed so you can perform it at home with objects around the house.

How old do I need to be?

We advise you to be 10-14 years old for this program, if you are looking to get into the gym check out our race ready program.

How do I know if I'm doing it right?

Each exercise has a full coaching video with it and we our also available on the app to talk to.

Does it matter if I don't ride yet?

Nope, this program is for athletic development it will prepare you for all sports however it has exercises specific for riding,

What is the difference between young jockey and young rider program?

They are similar programs which will improve athletic development however they differ by 10-20% with some exercises tailored to either riding or racing.

The Proof