This programme is designed for showjumpers who want to build a stronger, more resilient base off the horse to support their riding on the flat and over fences. It’s written for riders who are active in the saddle but new to structured strength training, or who want to rebuild their foundations in a more organised, technically guided way.

You’ll train two days per week using structured full-body strength sessions that prioritise movement quality before load. The programme progresses through clearly defined blocks, starting with control and consistency, then gradually introducing more meaningful loading while maintaining clean technique. The emphasis is on developing usable strength — the kind that supports your position, balance and stability in the saddle — rather than chasing maximal numbers or training to exhaustion.

Training targets the key movement patterns that underpin riding performance: hinging, squatting, split-stance work and trunk control. Unilateral training is prioritised to improve symmetry and control through the hips and pelvis, supporting quieter aids and more stable landings. Lower-leg and adductor/abductor work is included to build security in the saddle without encouraging gripping or excess tension.

Progression is deliberate and controlled. Loads increase only when technique stays consistent and you finish sets with reps in reserve. This ensures you build capacity without compensations, excessive fatigue or unnecessary soreness interfering with your riding.

This is a gym-based strength programme designed to build the technical and physical base for later strength and power work. It suits riders who want to train with structure, understand progression, and value quality over quick fixes.

Includes

• 2 structured full-body strength sessions per week

• A dedicated mobility and recovery session

• Pre-ride warm-ups

• Post-ride cool-downs

• RPE guidance for self-selecting loads

• Clear coaching cues and video demonstrations

• Habits and in-app insights to support consistency

• Delivered through the Onya app

Ideal for

• Showjumpers new to structured strength training

• Riders wanting a progressive, technically guided approach

• Athletes preparing to move into Development training

• Riders who want strength work to complement, not compete with, riding