This 8-week training program is designed for high level recreational and competitive mountain bikers. It is intended to be started as the first block of training in preparation for the season.
The program combines gym training and cycling to develop the necessary athletic attributes, technical skills, and durability needed for a long season of mountain biking.
The 8-week long plan includes 2 unload weeks, a 3-week hypertrophy and strength cycle, and two 3-week base-style cycling blocks.
1. Build protective “armor” for the season through hypertrophy.
2. Build strength and muscle recruitment for short, intense efforts:
3. Build eccentric strength, lactate buffering capabilities, and maximum effort mental fitness:
4. Begin to build your aerobic base:
5. Train sport-specific speed skills and tempo efforts:
6. Strengthen your core:
WEEK 1 (SESSIONS 1-6): Hypertrophy and Base; 10 total hours of training
WEEK 2 (SESSIONS 7-12): Hypertrophy and Base; 10.5 total hours of training
WEEK 3 (SESSIONS 13-18): Hypertrophy and Tempo; 9 total hours of training
WEEK 4 (SESSIONS 19-24): Recovery/Unload week; Core and Base; 8 total hours of training
WEEK 5 (SESSIONS 25-30): Strength and Base; 11 total hours of training
WEEK 6 (SESSIONS 31-36): Strength and Base; 11.5 total hours of training
WEEK 7 (SESSIONS 37-42): Strength and Tempo; 10 total hours of training
WEEK 8 (SESSIONS 43-48): Recovery/Unload week; Core and Base; 9 total hours of training
Questions? Email firstname.lastname@example.org
A commercial gym should have the equipment required to complete this program. If you’re working out of a home gym then use the following list:
• 8/12 (female) and 12/16 kg (male) Kettle bells or 15/25# Dumbbells
• Barbell, bench, rack and weight plates
• Stationary bike or trainer (preset to a difficulty that will facilitate sprinting)
This program requires you, during some sessions, to move between cycling and lifting in as little time as possible. In these cases we’ve designed the circuits to be done with kettle bells or dumbbells so that you can move them to the stationary bike (or as close as reasonably possible) and transition quickly.
Sample SessionSESSION 27 - GYM
Obj: Strength, Short, Intense Effort
5x Bench Press (increase weight
each round as follows: 45/45#,
50/55#, 55/65#, 60/75#)
5x Front Squat (increase weight each
round as follows: 45/45#, 50/55#,
(1) Work up to 1RM Bench Press
(2) 6 Rounds
2x Bench Press @ 85% 1RM
Hip Flexor Stretch
(3) 6 Rounds
5x Front Squat - increase load each
round until 5x is hard but doable,
2x Jump Squats
Foam Roll Low Back
(4) 7 Rounds, every 60 sec.
5x Goblet Squats @ 12/16kg
Sprint for 15 seconds (cover as much
distance as possible)
(5) 3 Rounds
20/20 sec Standing Founder
10x Face Down Back Extension
20/20 sec Kneeling Founder
20 sec Superman Hold
SESSION 27 - CYCLING
Dur: .5 hours
(1) Easy ride for .5 hour.
SESSION 28 - GYM
Obj: Eccentric Strength, Sprinting,Core
10x Swings (12/16)
10x Goblet Squat (12/16)
10x Toes to Sky
60 sec light spin on stationary bike or trainer
(1) 3 Rounds
Full Leg Blaster
30 sec Sprint on Stationary bike/Trainer
60 sec rest
(2) 4 Rounds
Mini Leg Blaster
30 sec Sprint on Stationary bike/Trainer
60 sec rest
(3) 3 Rounds
6x Russian Triangle w/ 25# plate
45 sec Front Bridge
60 sec Farmer’s Carry @ 12/16 kg
(4) 2 Rounds
30s Upper Back
30s Low Back
30s Inner/Outer Quad (L then R)
30s Calves (L then R)
SESSION 28 - CYCLING
Obj: Base/High RPM Pedaling
Dur: 1 Hour
(1) Spin at 95-100 RPM in Zone 1-2
for 1 hour
SESSION 29 - CYCLING
Dur: 3 hours
(1) Ride Zone 1-2 for 3 hours.
Our Stuff Works. Guaranteed.
By Rob Shaul
I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.
While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.
I can tell them the process we go through to design our programming.
We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.
Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.
Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.
As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.
We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.
All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.
Here’s our guarantee:
1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn't see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.
2) Athlete's Subscription
If you purchase an Athletes' Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we'll refund your money, no questions asked.