Enduro MTB Training Program Phase #3- Grow and Strengthen. Weeks 13-18

Size: px

Start display at page:

Download "Enduro MTB Training Program Phase #3- Grow and Strengthen. Weeks 13-18"

Kathlyn Bryan
5 years ago
Views:

1 Enduro MTB Training Program Phase #3- Grow and Strengthen Weeks 13-18

2 LEGAL MUMBO-JUMBO 2014 by Enduro MTB Training All rights reserved. No portion of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical including fax, photocopy, recording, or any information storage and retrieval system without the written permission of the author, except as granted under the following conditions: The purchaser may photocopy pages for personal use. A reviewer may quote brief passages in connection with a review written for inclusion in a magazine or newspaper, with written approval from the author prior to publishing. First edition published 2013 Disclaimer: This manual is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any exercise, stretch, food or food source, equipment or training protocol discussed in this manual. The statements in this book have not been evaluated by the U.S. Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. To request permission for reproduction or inquire about private nutritional consulting, private coaching or speaking engagements, contact: Enduro MTB Training 8775 E. Orchard Rd, Suite 821, Greenwood Village, CO

3 PERIODIZATION Monday Tuesday Wednesday Thursday Friday Sat Sun WEEK 24 STABILITY CIRCUIT STRENGTH CARDIO 1 STABILITY CIRCUIT CARDIO 2 OFF **RIDE/ CARDIO 1 STABILITY CIRCUIT STRENGTH CARDIO 1 STRENGTH OFF RIDE OFF STRENGT H CARDIO 2 OR RIDE 45 MINS HARD- +80% HR STABILITY CIRCUIT STRENGTH OFF CARDIO 1 RIDE/ CARDIO 2 OFF DO HALF OF THE SETS- STRENGTH ½ CARDIO 1 DO HALF OF THE SETS- STABILITY CIRCUIT ½ CARDIO 2 OFF OFF STRENGT H STABILITY CIRCUIT + CARDIO 2 STRENGTH CARDIO 1 OFF RIDE RIDE/ STABILITY CIRCUIT OFF STABILITY CIRCUIT + CARDIO 2 STRENGTH STABILITY CIRCUIT OFF STRENGTH + CARDIO 2 RIDE + CARDIO 2 RED = ACTIVE RECOVERY WEEK- which you will perform half the number of sets you are doing as well as the Cardio and you want to do easy rides with half the distance, intensity and work. **RIDE CARDIO 1 CARDIO 2- means you either ride outside (road or mtb) or you do the cardio 2 workout indoors)

4 RACE PERIODIZATION TWO WEEKS TO A RACE: Replace this part of the Periodization for every race on your schedule. Monday Tuesday Wednesday Thursday Friday Sat Sun STRENGTH RIDE- HIGH TEMPO- 45 MINS STABILITY CIRCUIT 1 OFF 2 HR RIDE 2 HR RIDE OFF STRENGTH STABILITY CIRCUIT 1 30 MIN TEMPO RIDE + ALL STRETCHING OFF TRAVEL/ PRACTICE RACE RACE OFF OFF STRENGTH STABILITY CIRCUIT 2 RIDE RIDE OFF **If you need more assistance on figuring out your specific schedule, contact us and we will create a specific 6 month Periodization program for you for only $25, us at, info@enduromtbtraining.com, and we ll get more details from you, then send you a specific plan.

5 STABILITY PROGRAM NOTES: Remember to always brace your core by keeping your spine neutral and draw your belly in toward your spine ATTENTION! USE THE SAME STRETCHING AND MOBILITY PROGRAM FROM THE PREVIOUS PROGRAMS! SAVE PAPER AND JUST KEEP THEM IN YOUR NOTEBOOK, BUT CHANGE OUT THE WORKOUT SECTIONS.

6 STABILITY CIRCUIT BE SURE TO DO WARM UP/ MOBILITY FIRST EXERCISE REST INTENSITY REPS TEMPO SETS 1.Single leg- cross 1 min Elbow soft and locked! Mod 2-3 body arm raise 2.Limbo s Butt down, chest up Slow steps 3.Ups and Holds 1 min 10 reps Mod w/ 3 sec hold 4.Hip Extensions- Dbell on pelvis Squeeze those glutes and be careful! Pause at top 5.Band Y s and W sone legged 6.Prone planks- Double arm/ leg lift 7.Overhead Rope tricep extension 8.Athletic posture- Tummy Vacuum 1 min All arms, no body movement! 5-10 ea letter- ea leg Don t let pelvis rotate! 3-10 each side 101 slow transition between sides Keep upper arm parallel to floor 10 Slow 30 sec Good Posture! Breathing breaths pace REST- Remember the colors represent the exercises you do back to back with no rest, then rest for listed rest period. INTENSITY- Choose weights you can do with PERFECT form, do not sacrifice form for weight! Write your weights where the lines are to see your progress. TEMPO- Do a slow pace, like a two second up and two second down type of pattern. The middle number is the amount of time you should pause. TO FINISH: DO FOAM ROLLER AND LAX BALL - WALL WORK 2

7 1.Single leg- cross body arm raise Put handle at lowest point, then grab with outside hand. Stand with good upright posture, belly in, chest up. Stand on the inside leg and create a soft elbow and keep that same elbow angle, then diagonally raise your arm at a 45 degree angle as far as you can w/o pain or changing your posture.

Make sure it s low enough to challenge you, and stand perpendicular to the limbo band/bar, the squat down and reach with the inside

8 2. Limbo s Find a place to attach your band so you can do a side limbo under it. You can be creative however you need to make a limbo bar. Make sure it s low enough to challenge you, and stand perpendicular to the limbo band/bar, the squat down and reach with the inside leg while keeping your butt as low as you can and reaching far with the foot so you have a wide base (check out different height differences of the bar in the pics how low can you go?!). Also make sure you keep your chest up! You will feel this in your groin and legs!

9 3.Ups and Holds- Get into a good hip hinged bent over position at about 45 degrees of trunk flexion. Start with or without dumbbells. Abs in, glutes on. While maintaining perfect posture and upright chest, pull your elbows to the ceiling so you look like a scarecrow with a 90 degree elbow bend, upper arm parallel and forearms vertical to ground. Then, rotate arms so you end up with a vertical 90 degree elbow bend, we call, scarecrow gets arrested, then, rotate arms down to parallel with the floor and hold for 3 seconds. Relax to arm hang position, and repeat.

4.Hip Extensions- dumbbell on pelvis Lay on an exercise ball or bench, place a dumbbell on your pelvis and

If you start to feel your lower back, then you might be lifting your hips to high, just lower them just a

Be CAREFUL if using a ball at the gym as you never know if it may pop. Investigate it for slices, etc.

10 4.Hip Extensions- dumbbell on pelvis Lay on an exercise ball or bench, place a dumbbell on your pelvis and simply lift your hips to the ceiling squeezing your glutes Really emphasize your glute squeeze! If you start to feel your lower back, then you might be lifting your hips to high, just lower them just a touch and you should feel your glutes. Be CAREFUL if using a ball at the gym as you never know if it may pop. Investigate it for slices, etc., and be sure it s properly inflated! Also make sure it will not slip out from underneath you with the dbell on your pelvis! IF IN DOUBT, USE THE BENCH AND MAKE SURE YOUR SHOULDERS ARE ON THE BENCH.

11 5.Band T s and W s- one legged These are like the ones you ve done before but with tension. Get into a good athletic posture position on one leg. With the band attached low and keeping your elbows straight, make a T by squeezing your shoulder blades together and bringing the arms to perpendicular with your body, then go into the starting position of a W like you did before, and simply perform the same W move you did before, but now it ll be harder with the resistance of the band.

6.Side Planks- Double arm/leg lift Assume a strong plank position on your toes and forearms so your elbows are directly under your shoulder joint.

Be sure to hold your perfect posture the entire exercise w/o allowing your hips or shoulders to loose the starting position, of being perfectly parallel to the ground like you see mine in the

12 6.Side Planks- Double arm/leg lift Assume a strong plank position on your toes and forearms so your elbows are directly under your shoulder joint. From here make sure your core is engaged, then lift one arm and one leg and pause, then switch sides. Be sure to hold your perfect posture the entire exercise w/o allowing your hips or shoulders to loose the starting position, of being perfectly parallel to the ground like you see mine in the pictures above. 7.Overhead Rope Triceps Extension- Bend forward into a big DH position with hips back and hinged, low back and upper back, flat, and head up or neutral. From here make sure your upper arms are parallel to the floor (or the same angle as your spine) and stay there, then simply straighten and bend your elbows. Use your shoulder blades to hold your arms in place.

13 8.Tummy Vacuum in Athletic Posture- NUETRAL GOOD POSTURE INHALE- BELLY GOES OUT EXHALE- BELLY GOES IN Stand in an athletic posture. Without moving your pelvis, begin your breathing pattern by inhaling thru your nose. This will force your belly out (remember you are trying to draw air in which means you need to create space so air can come in your lungs). Then w/o moving your pelvis, blow your air out and draw your belly button toward your spine as far as you can while exhaling as much as you can then repeat the process.

14 STRENGTH PROGRAM NOTES: Remember to always brace your core by keeping your spine neutral and draw your belly in toward your spine

15 STRENGTH BE SURE TO DO WARM UP/ MOBILITY FIRST EXERCISE REST INTENSITY REPS TEMPO SETS 1.Single leg squat- 1 min / / Mod 1-3 foot on box/bench use balance assistance if each side needed 2.Renegade rows / / ea Controlled! 3.Rope pulls bent over to stand ups 4.Back lunge with statue of liberty pose 5.SB dumbbell presses- Incline position Keep core stable! 10 Mod 1 min / / keep bicep near ear the whole time! / / Upper body on ball and butt to floor, Reach toward ceiling at top! 8-12 Mod each leg Sliders- knee drives 1 min Keep core stable! Quick total 7.Reverse wood chop Pull with outside hand! 10 Mod 8.Sliders- side leg kicks each side REST- Remember the colors represent the exercises you do back to back with no rest, then rest for listed rest period. INTENSITY- Choose weights you can do with PERFECT form, do not sacrifice form for weight! Write your weights where the lines are to see your progress. TEMPO- Do a slow pace, like a two second up and two second down type of pattern. The middle number is the amount of time you should pause. Mod Cool down for 5 minutes on a bike, then: DO FOAM ROLLER AND LAX BALL - WALL WORK

16 1.Single Leg Squat- leg on box Stand on the edge of a stair, Step or small box (be careful that it won t tip over!!) Be sure to draw your belly button to your spine and hold the entire movement, keep your chest up, and really try to squat using as much as your hip and knees range of motion as you can, but don t let your knee go past your toes! You can use a golf club or stick to help with balance if needed. You are going essentially perform a squat where you are reaching your non-supported leg back behind you just a little bit. USE THE GLUTE!

17 2.Renegade Rows Grab two dumbbells and place them on the floor. Get into a plank position holding onto the dumbbells, then hold perfect plank form and pull one dumbbell up to your side performing a row move. Put back down on the floor and repeat on the other side. Be sure to keep hips as still as possible as this will place a lot of stress on the core!

Then pull the handles and stand up at the same time, and when you get to a standing position, without arching your

18 3.Rope pulls- bent over to stand up w/ butt squeeze Place tricep rope or band at bottom of attachment, then bend over to a big hip hinged position with butt back, chest up and back flat. Then pull the handles and stand up at the same time, and when you get to a standing position, without arching your back, squeeze the glutes! Bend back to start position and repeat! Think about, pushing the handlebars away and pulling them back to you, when you do this exercise.

4.Back lunge with statue of liberty pose- Same rules as the lunges you did last program.

Also don t allow the middle of your kneecap to travel inward; we want it to travel straight over the second toe, ALWAYS! Now lift a dumbbell over your head and hold it there.

Go into the down position, and come back up maintaining the vertical arm the entire time. 5.

19 4.Back lunge with statue of liberty pose- Same rules as the lunges you did last program. Be sure to create a 90-degree bend in the front and back knee in the down position, making sure not to allow the front knee to travel forward over the toes. Also don t allow the middle of your kneecap to travel inward; we want it to travel straight over the second toe, ALWAYS! Now lift a dumbbell over your head and hold it there. Try to keep the arm as vertical as possible with your elbow locked. IF YOU CAN T HOLD IT STRAIGHT UP AND DOWN BECAUSE OF A SHOULDER ISSUE, THEN JUST REST IT ON YOUR SHOULDER! Go into the down position, and come back up maintaining the vertical arm the entire time. 5.SB incline dumbbell presses- With your dumbbells in your hands, walk forward with the SB, and lay on your back on top of the SB, with your upper shoulder area resting on the ball and your face parallel to the floor the whole time. Make sure your shins are vertical and your butt is working. Now drop your butt toward the floor and hold this position (BE CAREFUL THE BALL DOESN T SLIP OUT FROM UNDER YOU!). From here allow the d-bells to rest where your thumbs are touching the mid chest and your upper arms are also touching the ball. Now press up and together and repeat.

Be sure to breath and do this pretty quick, focusing on your abs holding your upper and lower body in position and helping the legs move. 7.

20 6.Sliders- knee drives Put your sliders on the ground and place your toes in the middle of them. Get into a good plank position and hold. Now drive your knees toward your chest, just like you are running in place, except you re facing the floor. Be sure to breath and do this pretty quick, focusing on your abs holding your upper and lower body in position and helping the legs move. 7.Reverse Wood Chop- Place band or cable at low level, then get into a good solid stance with your feet pretty far apart, and grab the handle with the outside hand from where the cable or band is attached. This is the arm that you pull with to create the chop motion. It s also crucial that you turn your thorax (rib cage) which will make your arms move. Try to keep your hips still and rotate your thorax as best you can, this creates better separation. Try not to bend and rotate, but instead, side lunge and rotate to get into starting position and doing the chop motion till the end of motion.

21 8. Sliders- side leg kick Think of the same position as the sliders you did before. Except now, you ll be kicking a leg underneath and across you as far as you can, then switching sides. Be sure to keep the elbows soft but firm, head up a bit, and core stable! Cool down for 5 minutes

22 CARDIO WORKOUTS: Listed on the PERIODIZATION sheet CARDIO 1 Ride for 90 minutes- at or under 75% Anabolic Threshold. CARDIO 2 - Intervals:! Warm-up for 5 minutes getting progressively more intense with time.! Perform an interval by exercising for the prescribed time, at a very hard pace (at a subjective 9/10 level of effort.)! Follow that with active rest for an alternating number of seconds (pay attention to the REST as they all change!) by exercising at a slow pace (at a subjective 3/10 level of effort.) **Repeat for a total of 9 intervals. Minute by Minute Type Intensity Level Mins 1-5 Warm Up 3 out of 10 6 (30 seconds) Hard 9 out of 10 7 (90 seconds) Easy 3 out of 10 8 (30 seconds) Hard 9 out of 10 9 (80 seconds) Easy 3 out of (30 seconds) Hard 9 out of (70 seconds) Easy 3 out of (30 seconds) Hard 9 out of (60 seconds) Easy 3 out of (30 seconds) Hard 9 out of (50 seconds) Easy 3 out of (30 seconds) Hard 9 out of (40 seconds) Easy 3 out of (30 seconds) Hard 9 out of (30 seconds) Easy 3 out of (30 seconds) Hard 9 out of (30 seconds) Easy 3 out of (30 seconds) Hard 9 out of (70 seconds) Easy 3 out of Cool Down 3 out of Cool Down 3 out of Cool Down 3 out of Cool Down 3 out of Cool Down 3 out of 10 Around 25 minutes total Notes

WORLDS GREATEST WARM UP

DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your