Endless Trail Fitness
A rolling strength and conditioning program that can be performed with minimal equipment. This program is designed to meet the needs of MTB riders depending on the time of year. In the winter and spring we look at building aerobic capacity and bust through strength plateaus. In the summer we work to maintain our hard earned fitness and mobility so we can stay injury free and ride hard all summer.
Features4 sessions per week
Must use App app to view and log training
Program Training
MTB mobility circuit 1
A
Thoracic rotations 8 per side 90 90 hip switch with extension OR 90 90 hip switch 5 reps per side Scap push-ups 10 Worlds greatest stretch 5 per side Complete full circuit for TWO rounds
B1
DB Cheat Curl
4 x 6
B2
Seated leg raises
5, 8, 8, 8
B3
Plyo push-ups
2, 4, 4, 4
B4
Plyo push-ups on box
2, 4, 4, 4
C1
Forward lunge to DB press
3, 6, 6, 6
C2
Short lever side plank
4 x 0:30
C3
Side plank ETF
0:15, 0:30, 0:30, 0:30
C4
Side plank band row
4 x 8
D1
Lat/tricep stretch
D2
Quad/hip flexor stretch
D3
Glute med stretch
Pre-ride dynamic warm up 2
A
Two rounds of: Dynamic hip flexor stretch with OH reach, 5 per side Dynamic lateral leg swings, 5 per side Dynamic windmills, 10 per side Squat to stand, 5
B
MTB, road or trainer ride
3 x 8:00
Recovery
C
ETF stretch session 1
Hold each stretch for 30s (per side where applicable) Do not push through sharp pain when stretching. Complete each stretch a maximum of three times.
MTB mobility circuit 2
A
Two rounds of: Dynamic leg swings, 10 per side Lateral lunge, 5 per side Light KB windmill, 5 per side Light banded face pulls 10 Bodyweight lunge 5 per side
B1
DB push press ETF
3, 5, 5, 5
B2
Alternating jumping lunge
2, 3, 3, 3
Conditioning
C
MTB cornering mobility circuit
Five exercises designed to keep our hips mobile and our core strong for maximum cornering mobility and stability. Perform in circuit fashion with 30s between each exercise for three rounds in total, minimal rest between sides of the body when this applies. All of these exercises can be performed with additional load or with just body weight. 90-90 hip switch with extension, 5 per side DB curtsey lunge, 5 per side DB lateral lunge, 5 per side DB/KB windmill (lowering weight toward ground as you rotate and hinge), 5 per side DB drag plank, 8 per side Complete 3 rounds
Strength/Power
D
Upper strength maintenance circuit 1
TRX row/ inverted row/ pull up x 5 (pick one) DB push up/ regular push up/ box push up with 5 second pause at mid-point of lowering portion of lift, x 5 Band pull apart OH press x 10 45-60s rest between exercises. 3 rounds of this circuit.
Conditioning
A
MTB mobility circuit 1
Thoracic rotations 8 per side 90 90 hip switch with extension OR 90 90 hip switch 5 reps per side Scap push-ups 10 Worlds greatest stretch 5 per side Complete full circuit for TWO rounds
Conditioning
B
Floor YTAs plus band external rotations
YTAs can be performed without additional load a first. 8 reps per position, minimal rest between positions as in video. External rotations can also be performed with a D handle and a cable machine. Low load only, check your ego at the door! 8 reps per arm. Rest 60-120 seconds between circuits. Perform circuit 3 times.
Conditioning
C
ETF stretch session 1
Hold each stretch for 30s (per side where applicable) Do not push through sharp pain when stretching. Complete each stretch a maximum of three times.
D
Bike
1 x 90:00
