Built for trail riders and Enduro MTB racers, this 8 Week Foundation programme will start you offf on your training journey. You will develop a solid foundation of aerobic fitness, strength and mobility, whilst learning how to train safely and effectively. Over 8 weeks, the programme will progress in terms of difficulty and intensity, building your on bike fitness to new levels. At the end of the 8 weeks you will be invited to join The Complete MTB Team here on TrainHeroic where you continue to build your fitness, skill and performance on the bike, no matter what level you are at.
A
Simple Warm Up
B1
Round The World - Hips
3 x 5
B2
High Row TRX Suspension Trainer
3 x 12
B3
Incline press up on squat rack
3 x 10
B4
Press Up
3 x 10
C1
Goblet Squat
3 x 12
C2
3 Point Row
3 x 8
D1
Leg Scales
2 x 5
D2
KB or Plate Halo
2 x 8
D3
VWT
2 x 2 @ 10
E
Side Planks
A
MTB Mobility
1 x 20:00
A
Simple Warm Up
B1
Rear Lunge - BW or DB
3 x 15
B2
Horizontal Rows
3 x 10
B3
Press Up to Downward Dog
3 x 12
B4
Press Up Level 1
C1
Bodyweight Squat
3 x 15
C2
DB Step Up
3 x 10
C3
SA Row - Suspension Trainer
3 x 6
D1
Side Plank Leg Raise
2 x 10
D2
Dead Bug Hold
2 x 1:00
D3
PUPP With Shoulder Taps
2 x 8
A
MTB Mobility
1 x 20:00
A
Trail Warm Up
1 x 5:00
B
XC Loop