MTB Strength Training Systems

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Emerald Preston
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1 MTB Strength Training Systems

2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2012 MTB Strength Training Systems. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. MTB Strength Training Systems

3 Disclaimer You must get your physician's approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don't lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don't perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don't perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including this workout. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don't use this workout, please follow your doctor's orders. MTB Strength Training Systems

4 Table of Contents Getting Started pg. 5 Personal Coaching Site 30 Day Membership Info pg. 6 Warm Up/ Movement Prep Drill pg. 7 Overviews and Logs pg. 9 Weekly Training Plans pg. 13 Coaching Cue Handouts pg. 14 Other Resources pg. 15 MTB Strength Training Systems

Getting Started/ Video Demo Access Instructions Everything has a video demo in which I show you how to do each exercise and explain exactly how to do the workout.

5 Getting Started/ Video Demo Access Instructions Everything has a video demo in which I show you how to do each exercise and explain exactly how to do the workout. Just highlight and copy the link below and paste it into your browser to access the video demos. When prompted for a password type in mtbtrxkb and then hit enter. You can search through the videos by clicking on the Search these videos link located towards the center of the webpage. Simply type in the number of the workout you are looking for and hit enter. Just click on the right video from the ones that pop up and watch the demonstration of the exercises. Downloading Video Demos You can also download the MP4 file of each video. Right click on the Download this video link located on the right hand side of the homepage for the video and select Save as. *Please note that you will have to sign up for a free vimeo.com account in order to access the download link.* MTB Strength Training Systems

6 Personal Coaching Members Site Free 30 Day Membership Activation Instructions The Personal Coaching Members site is my "virtual facility" where I provide you with the answers to your questions and coaching tips that you need to get the most out of your current program. While I have a lot of info on the site covering everything from skills training to nutrition advice, the two best features are the - Exclusive Forum: On the private "members only" forum you can get my personal help on any aspect of your program. It is like having me as your personal coach - you'll never have to guess about the best thing to do or if you are doing an exercise correctly again. You can post any questions you might have about riding faster, longer and with more confidence on your bike and I'll answer it ASAP. You can even post a video of your exercise or riding form and I'll give you my feedback and advice on ways to improve there as well. - New Monthly s: Each month I post 2 new workouts, making them the perfect answer to "what's next" after finishing my Ultimate MTB Program, Kettlebell Conditioning Program or DB Combos Program. These new workouts utilize the latest training strategies and exercises I have been using in my own programs and those I write for my private clients, giving you access to the real cutting edge of mountain bike training. In addition to these main features you'll also find a wide variety of other workouts, like the popular 15 Minute Trail Rider Tune Ups (15 M-TRTU) and Punisher Conditioning Circuits, plus warm ups, coaching tips and much, much more. You can click on the link below and use the coupon code 1MONTHFREE2011 at checkout to activate your free membership valued at $17. The coupon code will be good for up to a year so you can activate it whenever you are ready to use it to support your training efforts You will receive 30 days FREE (valued at $17) in the Exclusive Personal Coaching Member's area where you'll have access to bonus workouts and materials each month plus personal help directly from me in the forum. If you choose to remain an Inner Circle member after 30 days, each month will renew at $17. Of course, you can cancel anytime with absolutely no obligation by sending a simple to support@bikejames.com, never to be billed again MTB Strength Training Systems

7 Warm Up/ Movement Prep Routine Before we train we need to improve hips range of motion, shoulder stability and overall mobility. This will ensure that we are able to move freely during training, improving strength and efficiency. I will also reduce wear and tear on the joints, resulting in less aches and pains from riding and training. Your increased mobility will also help on the trail as you'll find yourself with improved balance and sense of "flow". The three parts of a good warm up are foam rolling, stretching and dynamic mobility (DynMo) drills. Foam rolling will help lower excessive levels in your muscles, your stretches will help increase the range of motion in your hips and the DynMo drills will have you actively use your improved mobility. This combination will "cement" the increased mobility as your nervous system learns how to use it. Note: I recommend starting each workout with 3-5 minutes of light activity such as jumping rope, jogging, and easy spin on a stationary bike or even some jumping jacks. When going through your warm up it is important to think about 2 things: 1 Don't go as deep into a stretch or DynMo exercise as you can right off the bat. Instead, go until you start to feel yourself approaching the end of your range of motion and then stop there. You are looking for a moderate stretch/ range of motion and then you want to work on going deeper from there. 2 - Use your breathe to help you relax deeper into the stretches. Breathe deeply through you nose into your belly - you should feel your belly expand, not your chest rising. As you breathe into your belly you should feel the tension of the stretch increase, and as you release your breathe you will feel it decrease slightly. That is when you want to sink a little deeper into the stretch. If you have done any type of yoga before then you should know exactly what I am talking about. On the next page you will find Warm Up/ Movement Prep Routine log. You will find video demos of each part of the routine in the Video Demo Album (linked to on pg. 6 of this manual). You ll also find Coaching Cue Handouts which you can print off for easy reference - of the routine in the Exercise Demos folder included with your program materials. MTB Strength Training Systems

8 Warm Up/ Movement Prep Routine Foam Rolling Glutes X 10 strokes Upper Back X 10 strokes Lats X 10 strokes Quads X 10 strokes Inner Thigh X 10 strokes Stretching Bretzel Stretch X 5-10 breathes Tactical Frog Stretch X 3-5 rotations DynMo 3 Way Neck X 5-10 reps each way Wrist Circles X 5-10 reps each way Elbow Circles X 5-10 reps each way Hula Hoop Circles X 5-10 reps each way Knee Circles X 5-10 reps each way Full Body Twist X 5-10 reps each way Active Calf Stretch X 5-10 reps each side KB Halo X 5 reps each way Uni Touch the Wall Deadlift X 5-10 reps each leg MTB Strength Training Systems

9 Overviews & Logs You will find the specific exercises, sets and reps for each workout listed in the Overview on pg. 12. In addition to the Overview you'll also find Training Logs for each workout with your program materials so you can record your workouts. Watch the video demo linked to on page 5 of this manual for more specific details about each workout. Each overview has 4 columns, each detailing a part of the workout: 1 st Column: Here you will find letter and number combinations like A1 or B2, ect. These letters and numbers tell you which exercises are grouped together into a circuit. Exercises in a circuit are designated with a letter and number in front of them- the letter indicates which exercises are grouped together and the number indicates the order in the grouping. For example - A1, A2, A3 or B1, B2 etc. You will start with the first exercise in the circuit and do the prescribed number of reps for it. Rest for at least seconds and then move on to the next exercise in the circuit. When you get to the last exercise in the circuit you have completed one circuit start over with the first exercise and go through that sequence for the prescribed number of sets. 2 nd Column: This is the exercise you should perform for that part of the workout. Most exercises will have two options - the first one is a Basic exercise and the second one listed below it is a more Advanced variation. You will find a demo of each exercise in the Coaching Cue Handouts and in the video demos for each workout linked to on pg rd Column: This column tells you how many sets (number of times you are performing an exercise) and reps (how many times you do that exercise each time you perform it) to do for each exercise. For example, 3 X 5 would mean that you would do 5 reps of that exercise each time your performed it and you would perform it 3 times. You may find two numbers separated by a in the Sets and/ or Reps column, like 3-5 sets or reps. This is used to indicate a range of Sets or Reps you can choose from, doing at least the lower number but no more than the highest number. For example, if the Sets were 3-5 you would do at least 3 Sets but if you felt good and wanted to do more you could do up to 5 total Sets, or if the Reps were you would do at least 10 Reps but no more than 30 Reps. Using Set and Rep ranges like this allows you to better customize the workouts to your current fitness levels. If you are just starting out you may struggle getting through the lowest number of sets and reps and you can make it your goal to improve on those numbers. If you are experienced with kettlebells you can increase the challenge by doing more Sets and Reps. 4th Column: This column gives you the work and rest intervals if you want to turn this workout into a strength endurance/ cardio workout. Do as many reps as you can during the Work Interval and then rest for the Rest Interval before moving on to the next exercise in the circuit. Repeat the prescribed Work and Rest Intervals until you have done 3 sets of each exercise before moving on to the next circuit (if there is one). MTB Strength Training Systems

10 A MTB TRX Conditioning #1 Overview Exercise Sets X Reps Work/ Rest Intervals KB Clean & Press 3 X s/ 30 s A1 TRX Bulgarian Split Squat 3 X s/ 30 s Hold KB if BW is easy A2 TRX Inverted Row 3 X s/ 30 s A3 TRX Push Ups 3 X s/ 30 s Uni KB Snatch Switch sides each set 10 X 8 15 s/ 15 s B Exercise Sets X Reps Work/ Rest Intervals TGU + Press 3 X 1 N/A A1 TRX Single Leg Deadlift 3 X s/ 30 s. A2 TRX Fallouts 3 X s/ 30 s. A3 TRX Prone Jack Knife 3 X s/ 30 s. KB Uni Push Press + Offest KB Squat Switch sides each set 10 X N/A MTB Strength Training Systems

11 MTB TRX-KB Conditioning #1 A Training Log Date: Week 1 Week 2 Week 3 Week 4 Exercise Reps Reps Reps Reps KB Clean & Press A1 TRX Bulgarian Split Squat Hold KB if BW is easy A2 TRX Inverted Row A3 TRX Push Ups Uni KB Snatch Switch sides each set 1/ 2/ 3/ 4 5/ 6/ 7/ 8 9/ 10 1/ 2/ 3/ 4 5/ 6/ 7/ 8 9/ 10 1/ 2/ 3/ 4 5/ 6/ 7/ 8 9/ 10 1/ 2/ 3/ 4 5/ 6/ 7/ 8 9/ 10 MTB Strength Training Systems

12 MTB TRX-KB Conditioning #1 B Training Log Date: Week 1 Week 2 Week 3 Week 4 Exercise Reps Reps Reps Reps TGU + Press A1 TRX Single Leg Deadlift A2 TRX Fallouts A# TRX Prone Jack Knife KB Uni Push Press + Offest KB Squat Switch sides each set 1/ 2/ 3/ 4 5/ 6/ 7/ 8 9/ 10 1/ 2/ 3/ 4 5/ 6/ 7/ 8 9/ 10 1/ 2/ 3/ 4 5/ 6/ 7/ 8 9/ 10 1/ 2/ 3/ 4 5/ 6/ 7/ 8 9/ 10 MTB Strength Training Systems

13 Weekly Training Plans Remember that more is not always better but always doing just the minimum won't get you the best results either. Here are my suggestions on when to use each of the Training Calendars: 4 Days per Week: This plan will only work if you can devote your time and energy to training. Riding will have to take a back seat when undertaking this Training Calendar but the strength and fitness gains you'll get from being this focused on your training program will be significant. I advise against using this Training Calendar all of the time unless you simply don't get to ride very much, however I do suggest that all riders do at least 1-2 phases per year with this Training Calendar to see maximum gains from year to year. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Strength A B A B 3 Days per Week: This is the Gold Standard for strength training programs because it delivers the best results while still allowing you to ride more. This is where I suggest riders spend 80% of their time with this Training Calendar in order to best balance riding and training. Weeks Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 & 3 Strength A B A Weeks 2 & 4 Strength Monday Tuesday Wednesday Thursday Friday Saturday Sunday B A B MTB Strength Training Systems

14 2 Days per Week: This Training Calendar is for when time and/ or energy is very short for training. A beginner can make decent gains and an experienced trainee can maintain nicely for some time with this Training Calendar, just don't rely on it too much. Spending a few Phases with it during the riding season or the Holidays is fine but if you seem to never have more than 2 days per week to get a workout in then you have to be realistic about the results you can expect over the long run. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Strength A B Coaching Cue Handouts You can download a zipped folder with pictures of each exercise in the program by right clicking on the link below and selecting Save as... MTB Strength Training Systems

Other Resources: Here are some additional workout programs that you might find helpful on the path to riding with more speed, endurance and confidence on the trail - No Gym, No Problem Bodyweight

Designed around the principle of Exercise Progressions this workout program allows you to create the perfect workout for your current fitness level.

15 Other Resources: Here are some additional workout programs that you might find helpful on the path to riding with more speed, endurance and confidence on the trail - No Gym, No Problem Bodyweight Program: Who says you need equipment to get a great workout in? With this workout program you have no more excuses to not train- the world is your gym. Designed around the principle of Exercise Progressions this workout program allows you to create the perfect workout for your current fitness level. Perfect for starting your strength training journey or adding a new challenge to your current workout, this workout belongs in every rider's toolbox. Find out more at - MTB Kettlebell Conditioning Program: This workout program combines the power and endurance benefits of kettlebell training with the unique perspective of MTB Strength Training Systems to bring a workout program that is sure to challenge even the fittest rider. If you have some strength training experience and are looking for a new challenge that will noticeably boost your power and endurance on the trail then this is the workout you've been looking for. Find out more at MTB Strength Training Systems

When you're ready to experience the ride changing power of strength training but you don't have a lot of time and/ or strength training experience then this is your workout.

16 - MTB DB Combos Program: All you need is 45 minutes and a pair of adjustable dumbbells to see ride changing results with this workout program. This is my most popular workout program for good reason - it is simple but brutally effective. When you're ready to experience the ride changing power of strength training but you don't have a lot of time and/ or strength training experience then this is your workout. Find out more at - The Ultimate MTB Program: This workout program is designed with one simple purpose - to be the best mountain bike training program on the planet. When you are ready to take your training program to the highest level possible then you can't do better than this workout program. Based on my years of working with some of the best riders on the planet, this truly is the Ultimate MTB Program. Find out more at MTB Strength Training Systems

17 - GymBoss Interval Timer: After searching everywhere for a good interval timer I found the GymBoss. It is only $20 and fills the need for an interval timer better than anything else out there at any price. I use them everyday in my facility and I highly recommend that you check their website out and invest in one. They make timing the intervals foolproof and you can find out more and order one by clicking on this link: MTB Strength Training Systems

MTB Strength Training Systems

1 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2017 MTB Strength Training Systems. All rights