Enduro MTB Training Program: Phase #1-"Rebuild/Restore"

Enduro MTB Training Program
Phase #1- “Rebuild/Restore”

Weeks 1-6
LEGAL MUMBO-JUMBO
© 2013 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
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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 food or food source 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 80111
www.enduromtbtraining.com
Copyright 2013- Enduro MTB Training 2

The Background Story…
Dee Tidwell- Owner
I knew since high school that I was NOT going to be a “desk jockey.” So I made it my goal to always own my own
business and be in control of my own future. So in college I changed my focus from the usual, “I don’t know what the
heck I want to do,” Communications Studies to, Exercise Physiology with goal to train athletes so I too, could pursue the
sports I loved to play.
Man! What a great decision that was, cause after I graduated from California State University Chico in 1993 I moved to
Colorado and shortly after started my own business called Elite In Home Personal Training.
As doors starting opening up, before I knew it, I had a full in home fitness schedule and I had finally achieved what I set
out to, to own my own business and be in charge of my own destiny.
Now all the while this is going on, (being the continuing education hound that I am), I became a Level two certified CHEK
Practitioner (www.chekinstitute.com) and Holistic Lifestyle Coach and getting my "need for speed fix" by competing as a
semi-pro DH racer on the local and national circuit. At one of my races in 1998, I met Missy Giove, who had been the
previous women’s world DH champion. Needless to say, I pursued her to be her conditioning coach, and we struck a
deal. After that, and over the next 8 years, I coached some of the best athletes in the world, such as:
MOTOCROSS/SUPERCROSS:
1. Mike LaRocco- Team Amsoil Honda
2. Jeremy McGrath- 'Nuff said!
3. Nate Adams- FMX champ
4. The Blackfoot Honda Team- JSR
5. Nick Wey- "27" Privateer/ Danny Smith
6. Heath Voss- Yamaha and Enduro MX’er Randy Hawkins
SNOW ATHLETES:
1. Kelly Clark- X-Games champ and multiple Olympic medal winner
2. Gretchen Blieler- X-Games champ and multiple Olympic medal winner
3. Ross Powers- X-Games champ and multiple Olympic medal winner
4. Torah Bright, Andy Finch, Aleisha Cline, Doran Layborne, Anne Molin Konsgard and more…
PGA TOUR PLAYERS:
1. Joe Durant- Won "The Disney" championship 2006
2. Arron Oberholser- Won "The AT&T Pebble Beach Pro-AM"
3. Dennis Paulson, and others
MTN BIKING:
1. Missy Giove and misc members of Team Global
2. Ross "Bone-Crusher" Milan of the Yeti Crew
3. Team Yeti- present strength and conditioning coach, and soft tissue therapist
Along the way I obtained my Muscle Activation Techniques (www.muscleactivation.com) Certification and applied those
skills to help all of these athletes and my clients to function at their highest level possible. I've also served the golf market
since 2000 with my Colorado Golf Fitness Club brand.
To this day, I treat every client that comes in the door as one who needs specifically created fitness, nutrition, and
performance solutions based off their needs, goals and desires. It's radically changed lives for over 23 years, and after
1000's of clients during that time, there's no slowing down now!
At this time, I see a huge potential to serve the Enduro racing public with strong strength/ conditioning and therapy
products that will help take us racers , and the sport, to the next level and beyond!
And that's why I started this website, www.enduromtbtraining.com. In fact, Yeti has taken big strides In dominating the
sport by asking their #1 racer, Jared "Grubby" Graves to race the Enduro World Series... and as of 2013 (his first year), he
took 3rd place overall, and we're all excited for the future!

MOBILITY
Do before workouts, practice and racing!

Mobility
Remember the importance of mobility. It is defined as, “the optimal flexibility of
the muscle and optimal range of motion of the joint(s).”
In order to be successful as a mountain biker and enduro racer (and human being!),
you must have optimal mobility.
We suggest that you do these stretches and mobility exercises everyday. We also
suggest that the self therapy using the tennis ball, foam roller and the stick, should
be done multiple times each day till you feel no restrictions within the muscle.
Just like we explained in the video, the mobility/ stability pattern is crucial to your
success as a normal functioning human. If you look at the next page, you will see a
diagram of how that pattern works and what you should always seek to have
regarding an optimal mobility/ stability pattern.
Remember, you can purchase any of the equipment you may need here:
A. Foam Roller - Get it Here.
B. The Stick - Get it Here.
C. Exercise Balls - Get it Here.
D. Valslides (sliders) - Get it Here.
E. Good exercise bands- Get it Here.
F. Best exercise bands- Get it Here.

MOBILITY and FLEXIBILITY
Do these everyday before you exercise, practice or ride!
STRETCH REPS DURATION REST/NOTES

M-1. Lacrosse Ball on wall As needed As needed Find tight spots and
work out.
M-2. Foam Roller As needed As needed
- Butt, IT Bands, Hip flexors,
Quads, Lats and groin
M-3. The stick for calves and As needed As needed
upper leg, quads, neck
F-4. Levator scapula stretch 1-3 ea Slow BE GENTLE!
F-5. SB Chest Stretch 1-2 ea 5 sec relax/ 5 sec
contract- Do this
3 to 5 times
F-6. SB Twisted Lat stretch 6-10 ea Slow- side to side
F-7. SB layover 2 ea Slow Dizzy? STOP!
F-8. Supine figure four 2 ea 5 sec relax/ 5 sec
contract- Do this
3 to 5 times
F-9. SB lunge stretch 1 min Moderate
SB = Swiss Ball / M= Mobility / F= Flexibility

● REMEMBER! You MUST stretch or mobilize the tight side of your body at least twice as
much as the non-tight side till they feel equal! This is how you create symmetry in your
body!

1. LAX ball Mobility work
Use the LAX ball anywhere on the back to work through adhesions and trigger points!
These pictures and the video will give you a direction to go, but you will find that your
soft tissue issues will be in different areas than the next person. Use in:
• Your shoulder area,
• Along the spine (BUT NOT ON THE SPINE)
• Your glute and hip area
• Lower back between your rib area and the top of your hip bone
DO THIS REGULARLY (1-4 times a day) TO HELP GET RID OR, OR REDUCE,
PAIN, AND TO MAXIMIZE YOUR JOINT MOBILITY!

2. Foam Roller –
1. 2.
3. 4.
5. 6.

For Glutes - #1:
Lay on top of the roller with hips at a 45-degree angle and move up and down, working through
any tight spots.
For IT Bands #2:
Lay on top of the roller with top leg bent and foot flat, bottom leg is straight and relaxed, use
forearm and top leg to move you up and down on the roller working through any tight spots.
For Quads and Groin #3 & 4:
Now lay on top of the END of the roller. See how my right leg is on the end of the roller? Move up
and down to hit the hip flexors and quads, then “open” your leg up to hit the inner thigh and do the
same thing.
For Lats and Back #5 & 6:
Lay on the side of the roller with it under your arm put. Roll up and down on the roller along the
side of your ribcage and into the arm-pit… it’s not going to feel good, but as with all foam roller
stuff, IT WILL GET BETTER OVER TIME! After

3. The stick/ Rolling pin or Golf club
1. 2.
3.
Sit on chair or stand with a foot on a chair or bench with a stick, club or piece of pvc
pipe. Massage your calf from top to bottom or bottom to top, the inside (1), the outside,
and the entire backside of the calf and soleus (lower leg), and quads. Then do your
neck (2), and wedge the stick in a corner to work more of the upper shoulder area (3).

4. The neck- Levator Scapula Stretch-
PLEASE BE CAREFUL WITH THIS ONE! IF YOU HAVE ANY NECK ISSUES, PLEASE GET
CLEARED BY A DOCTOR FIRST BEFORE DOING!
And don’t forget to do the tighter side more than the looser side till equal.
1 2
Standing or sitting:
Tuck your chin as far down as far as you can (1), then look to one side as far as you
can (2) (you should now be looking into your arm pit, and feeling it in the opposite side
neck, in the case of the pics, the LEFT side).
3
With arm of the same side as the armpit you are looking into, use it to grab behind the
head so that your ring finger can touch your opposite ear. Now GENTLY pull your head
toward your arm-pit till it stops, the rest for 5 seconds, then push your head GENTLY
back into your hand for 5 seconds, then GENTLY pull your head back into your arm pit
again. Do this “Relax/Contract” sequence three to five times and switch sides.

5. Swiss Ball Chest Stretch
1. 2.
Start by placing arm on SB with elbow at a 90-degree angle (1). Make sure hips and
knees are at a 90-degree angle also. Now:
1. Relax into your stretch by lowering your upper body toward the floor (1),
now RELAX for 5 seconds.
2. After you relax for 5 seconds, CONTRACT by pushing the arm into the
ball with a 20-30% effort like you are trying to squish the ball into the
floor. Hold for 5 seconds. THIS IS ONE SEQUENCE! NOW REPEAT
THIS SEQUENCE 2-4 MORE TIMES.
3. Now RELAX again and move down toward the floor (2), like I’m doing in
picture #2…can you see a difference of how I am lower than in picture
#1?
4. Keep in mind that you have to relax for 5 seconds and contract for 5
seconds, and do those 3 to 5 times.

6. Twisted Lat stretch with Swiss Ball
1. 2.
Place hands on SB with arms stretched out and hips at 90 degrees.

(NOTE- if a shoulder is painful, you can sit your butt down on your feet to take some of
the downward pressure on the shoulder joint.)
In picture #2, I am using my right arm to pull my left arm across midline to stretch the
left Lat, then doing the opposite on the other side.

7. Swiss Ball Layover
1. 2.
CAUTION FOR POSITION #1! IF YOU GET DIZZY WHILE BACK THERE,
PLEASE STOP IMMEDIATELY AND CALL YOUR CHIROPRACTOR OR
DOCTOR FOR A CERVICAL EVALUATION!
Lay on top of the ball with hands our stretched and head resting on ball (IF YOU
CAN). Relax your upper back and lower back as well as arms. After a while, turn to a
side and do a side stretch (2), then hit the other side as well. Don’t forget to do the
tighter side more than the loose side!

8. Supine Figure Four hip stretch
1. 2.
Lay on your back and cross your leg by putting your ankle on top of the other knee.
Now reach though your legs and grab the leg that isn’t crossed and gently pull it
toward your chest.
(If your head can’t stay on the ground while you do this, then put a pillow under it so it
can rest.)
Now do that RELAX/CONTRACT sequence you did with the chest stretch, by pulling it
into a stretch for 5 seconds, then pushing your top leg into the bottom leg while
resisting with the hands…CONTRACT for 5 seconds, then relax and pull your leg to
your chest and repeat sequence.

9. SB lunge stretch
1. 2.
Get into a kneeling position using a ball or bench for balance, then place your knee
(my left in pic #1) at about 110-degrees.
From here, with your chest up, push your hip (my right hip in pic #2) forward to open
up the front of the hip and stretch the hip flexor. Hold, relaxed for 5 secs, then push
the knee of the back leg into the ground for 5 secs, then relax, and push the hip
forward again and repeat relax/ contract sequence.

PERIODIZATION
This is your workout schedule that you should follow as best you can!
There is science behind it so try to stick to it!

PERIODIZATION
Monday Tuesday Wednesday Thursday Friday Sat Sun

WEEK 1
STABILITY CARDIO 1 STABILITY CARDIO 2 OFF **RIDE/ OFF
CIRCUIT 1 CIRCUIT 2 CARDIO 1
STABILITY CARDIO 2 STABILITY STABILITY OFF RIDE/ RIDE/

CIRCUIT 2 CIRCUIT 1 CIRCUIT 2 CARDIO 2 CARDIO
1
STABILITY CARDIO 2 STABILITY OFF STABILITY STABILITY CARDIO

CIRCUIT 1 CIRCUIT 2 CIRCUIT 1 CIRCUIT 2 1
**OFF **DO HALF **OFF **DO HALF **RIDE ** DO **OFF

OF THE OF THE No more HALF OF
SETS- SETS- than 45mins THE SETS-
STABILITY STABILITY EZ! STABILITY
CIRCUIT 2 CIRCUIT 1 CIRCUIT 2
START STABILITY STRENGTH STABILITY OFF STRENGTH RIDE/

STRENGTH CIRCUIT 1 CIRCUIT 2 CARDIO
1
WEEK 6
STRENGTH OFF STABIILITY STABILITY CARDIO 1 STRENGTH OFF
CIRCUIT 1 CIRCUIT 2
** = 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 2- means you either ride outside (road or mtb) or you do the cardio 2 workout
indoors). If you do this program to get ready for the season, don’t go on long/ hard rides! Try to mimic
your outside rides to the CARDIO program that it is matched with in the box.

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 STABILITY OFF 2 HR RIDE 1 HR OFF

TEMPO- 45 CIRCUIT 1 ROLLING & RIDE- BE
MINS FLOWY AGRESSIVE
STRENGTH STABILITY 45 MIN OFF TRAVEL/

RACE RACE
CIRCUIT 1 TEMPO RIDE PRACTICE
STABILITY OFF STRENGTH STABILITY RIDE RIDE OFF

CIRCUIT 1 CIRCUIT 2
**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, click here to purchase,
and once we’re notified, we’ll get more details from you, then send you a specific plan.

Phase #1
“Rebuild and Restore”
Goal- Postural Stability,

Flexibility and Mobility

STABILITY
CIRCUIT #1
NOTES:
Remember to always “brace your core” by keeping your spine neutral
and draw your belly in toward your spine

STABILITY
CIRCUIT #1
Rules:
- Beginner- start with the lowest number of reps and sets and work your way up to the
may number of reps and sets by the end of the 6 weeks.
-Intermediate and Advanced clients- start with two sets and work up to max of reps and
sets.
EXERCISE REST INTENSITY REPS TEMPO SETS

1.Reachbacks 1 min 12 ea Mod 1-4
side
2.Clam shells ↓→↑ 10-20 Slow
ea side
3.Prone cobra Hold 20-40 secs up & 10 3-6 Hold 1 set
secs down
4.Hip Extensions 1 min 10 5-10 sec 1-4
hold at
top
5.Tummy Vacuum 1 min 20 Breathing 1-4
breaths pace
6.Prone planks on ↓→↑ 1 20-60
bench/floor secs
REST- If you want to burn more calories, you can also do all exercises back to back from #1 to #10,
then take a two minute rest and repeat for the next sets. Otherwise use the colors. They represent the
exercises you do back to back with no rest, and 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.

1. Reach-backs
Get on all fours and place hand behind neck, not head! Then rotate arm and thorax
toward ceiling as far you can go, really trying to get arm high like I am in the above
picture. Then rotate downward and touch elbows to elbows, repeat.

2. Clam Shells
1. 2.
3.
(1 & 2) Lay on your side with your hips at 45 degrees and knees at 90 degrees
and with your feet together, then lift your knee as far as it can go WITHOUT your
top hip moving. You can place your finger on top of your hip to help prevent the
hip from moving.
(2) Progression 1-
Same start position- except now lift your ankle keeping your knees together
and not moving your hip.

3. Prone Cobra
1. 2.
Lie on your stomach (prone), place your arms at a 45 degree angle from your body,
palms facing forward and head neutral.
Now lift your upper body off the floor and squeeze your shoulder blades together-
down and back. Think about the shoulder blades lifting and holding your arms in
that position. Also be sure to think about your left and right arms and shoulders
working equally, and not one side higher than the other.

4. Hip Extensions on floor
1. 2.
Lie on your back. Bring heels close to your butt and with most of your weight in your
heels, draw your belly button to your spine without letting it change your pelvis position,
then push your butt to the ceiling by squeezing your glutes. If your hamstrings or low
back work more than your glutes, then use your hands to “poke” your glutes lightly to
help you concentrate on them doing the work, NOT your hamstrings or low back.

5. Tummy Vacuums
1. 2.
Get on all fours-
Now, MAINTAINING a neutral spine, drop your belly button the floor and inhale at the
same time (your belly should now be full of air – like you are trying to stick it out)(1).
Now while still MAINTAINING a neutral spine, draw your belly button up toward your
spine like your trying to touch your belly button the your spine (2). While you do this
you should be exhaling all of your air out. When you get all your air out, you should
feel tension in your deep abdominals.
Now inhale- let the belly fall to the floor (1) and repeat the process.

6. Prone Plank (floor or bench)
Get on your forearms and elbows and draw your belly button to your spine,
without changing your lower back angle (in other words, keep it flat), while
keeping head neutral.

STABILITY
CIRCUIT #2
NOTES:

STABILITY
CIRCUIT #2
Rules:
- Beginner- start with the lowest number of reps and sets and work your way up to the
may number of reps and sets by the end of the 6 weeks.
-Intermediate and Advanced clients- start with two sets and work up to max of reps and
sets.

1.Squats- hold 1 min / / 10-20 Mod 2-3
dumbbell under chin
2.Standing pulls- ↓ ↑ / / 10-20 Slow
cable/band
3.Push Ups ↓→↑ Max Slow
form
4.Hip extensions 1 min 10-20 212 2-3
back on ball
5.CHEK Press ↓ ↑ / / 8-12 2 sec
each
segment
6. Seated Rotations- ↓→↑ / / 12-15 212
cable/band ea side
NOW RIDE AT 75% FOR 20-30 MINS
REST- Remember the colors represent the exercises you do back to back with no rest, then rest for
listed rest period.
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.

1. Squats- dumbbell under chin
1. 2.
Begin by standing with shoulder width apart and holding a dumbbell under your chin;
belly button drawn toward spine, and chest up (1).
Maintain this position and lower yourself by keeping 60% of your bodyweight in your
heels and allowing your knees to go over your toes and the middle of your kneecap
tracking exactly over your 2nd toes. Squat down as low as you can as long as you can
maintain the rules.

2. Standing Pulls
1. 2.
Place your cable or bands at chest height and stand in good posture with chest up and
abs in. If you’re using a cable machine use the triceps rope for this exercise. Pull the
rope by pulling with your elbows and squeezing your shoulder blades together. Be
sure to pull the rope toward your chest so that your thumbs end up touching your
chest, in the upper chest area. Don’t allow your head to move from its original, good
posture, position.

3. Push ups
1. 2.
Remember these? Yes, they’re still an awesome exercise for core and upper body!
Begin by lying on the floor with your palms at about mid-chest level and elbows facing
at 45-degree angle back. Draw belly button in, keep head neutral, and then press your
body off the floor like you are pushing the ground away.

4. Hip Extensions- back on SB
Lay on your ball with your upper back resting and your head resting on the ball so that
your face is parallel to the ceiling. Be sure your knees are 90 degrees. Draw belly
button to spine (be sure not to move spine or pelvis… just suck it in!), and either hold
the ball above your head or put your arms out to your side for “training wheels” if you
aren’t used to balancing on a ball. From there, simply lower your butt toward the floor
trying to keep your knees still, and then push your butt toward the ceiling while
squeezing your glutes!
If you have to, “poke” your glutes to help make them work more!
OH, and don’t forget that you could possibly slip off the ball, so be careful!

5. CHEK Press
1. 2.
3.
Start with dumbbells facing each other and at 90-degree angle (1), like your
looking through binoculars. Then “open the book” by squeezing your shoulder
blades together (2), then press straight up (3), then “close the book” and come
down simultaneously (4). Those four parts completes one rep.

6. Seated Rotations on exercise ball- band or cable
1. 2.
Begin by sitting on the ball with good posture and your outside hand (my right hand in
this picture) on the bottom of the handle. Then, while maintaining a “triangle” with your
chest and arms, turn your chest. Think about your sternum and your thumbs being in a
line the entire time.
Now just turn right and left using your core to stabilize while your thorax (rib cage)
turns your arms.

STRENGTH
PROGRAM
See “Periodization” sheet as to when to begin this
program!
NOTES:

STRENGTH
PROGRAM

1.Dead-lifts- dbell or 1 min / / 8-12 1-3
bar
2.Diagonal wood chop- ↓→↑ / /
cable/band
Slow:
3.Squat with a 1 min / / 8-12 1-3
dumbbell press 303:
(3 seconds
4.Single arm push- ↓→↑ / /
up or out/
cable/band 3 seconds
5.Lateral lunge 8-12 in or down) 1-3
1 min
6.Bent over dbell fly’s / /
for rear shoulder
↓→↑
7.External rotations – 1 min / / 12-15 1-3
cable/band
8.Static hold horizontal 1 min / / 1 hold 20-60 1-3
wood chops-cable/band secs each
side
REST- Remember the colors represent the exercises you do back to back with no rest (called a
“superset”), then rest for listed rest period.
your weights where the lines are to track your progress.
TEMPO- Do a slow pace, 3 seconds up, 3 seconds down

1. Dead lifts- Barbell or Dumbbell from standing position
to bent over position
Use either a barbell or a dumb-bell. Doesn’t matter, the form is the same, and if
necessary, use a box to start with so you can keep your spine straight and learn to
bend from the hips!
Stand with good posture:
• Belly button drawn toward spine
• Chest up and shoulder blade muscles active
• “Pre Load” bar or dumbbell by just getting all of the above to “sync” up
and provide a little resistance- then make the lift
• Use your glutes to lift and squeeze at the top- DEADLIFTS ARE A
GLUTE EXERCISE! NOT a low back or hamstring exercise. PLUS we
are trying to re-train the glutes as the primary worker in this movement,
so concentrate on that booty!
• Bend at hips and lift at hips, DO NOT bend your lower back. If you find
that your lower back rounds, then raise the bar or put your dumbbell on
a box, milk crate, or bench, and as you develop the skill of “hip hinging’
you can then begin to lower your starting position.

2. Diagonal Wood Chop FROM TOP POSITION- band or cable
1. 2.
With the cable or band attached from a high position, get into a position where your
body is perpendicular to the machine, Using triceps rope, grab the handle, or your
band, at shoulders width, be sure to grab with the outside hand and then place the
inside hand on top of it… then:
- Keep belly button in, chest up, and then pull with the outside arm (don’t push with
the inside arm), by turning the chest.
- Maintain the triangle the entire movement; remember we are teaching your body
how to turn at the thorax, not the arms!

3. Squat with a press
1. 2.
3.
Squat fundamentals:
• Chest up
• Belly in toward spine
• Feet hip to shoulder width
• Middle of kneecap always tracks over second toe! Don’t let the knee cave
inward!
• 60% of your weight should be in your heels
• Work on bending at the hips, ankles
• Rotate from the hips and thorax, NOT the lower back!
• DO NOT lean backward when you press the dumb-bell over your head!

4. Single Arm Cable/Band Press
1. 2.
Get into a lunge position, then:

• Lift the back heel
• Make sure the knees are tracking over the 2nd toes
• Make sure the cable or band is just above your shoulder in its starting
position.
• Belly in
• Chest up
• Press handle forward and use opposite arm to go back, which will make your
thorax rotate, be sure to keep hips still!
• Also be sure to keep arms and shoulder (without shrugging the shoulders)
parallel to the floor, just like mine in the pic.

5. Lateral Lunges
1. 2.
3.
Get into a good starting position (1)
Then step sideways so that your knee and foot are facing the same way. Make sure to
have your upper body within your outside leg, not too far inside or way outside. It’s
important to have your kneecap track over your 2nd toe and keep the inside leg straight.
Also make sure to “sit back” into your butt, NOT forward where there is a lot of weight
on your forefoot.

6. Bent over dbell fly’s for rear shoulder
1. 2.
Get into good athletic posture with butt back, neutral spine and dumbbells in hands.
From the (1) position and your elbows “soft locked” (which means to make them soft
and lock them in that position), raise the dumbbells up by squeezing your shoulder
blades together.

7. External Rotations with Cable/ Band
1. 2.
Stand in a good posture position, then:

• Gently squeeze your shoulder blades together and hold the entire time you do
this exercise
• Use a band or cable and while keeping your elbows stuck to your side or with a
towel between your elbow and body; externally rotate your arm out.

8. Horizontal Wood Chops with Cable/Band
Get into a good athletic position- knees soft, neutral spine, chest up, belly button in
then;
• Grab cable or band with your outside hand first and inside on top of it- FROM
THE HORIZONTAL POSITION
• Create a triangle, maintain it- hold position for required time

CARDIO WORKOUTS:
Listed on the PERIODIZATION sheet
CARDIO 1 –
Ride for 45-60 minutes- at or under 70% Anaerobic Threshold.
CARDIO 2 -
Intervals:
** We use the “10 Scale” to grade your output. “10” is your max effort, “1” is pretty much the level at
which we live, so judge accordingly and push hard! What you do in the gym will directly show up on
the mountain!
 Warm-up for 5 minutes getting progressively more intense with time.
 Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level
of effort.)
 Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a subjective 3/10
level of effort.)
 Repeat for a total of 6 intervals.
 Finish with 5 minutes of very low intensity (3/10) spin for a cool-down.
Minute by Intensity
Minute Type Level Notes
1 Warm Up 3 out of 10
6 (30 seconds) Hard 9 out of 10
7 (90 seconds) Easy 3 out of 10
17 Cool Down 3 out of 10
20 minutes total

Enduro MTB Training Program: Phase #1-"Rebuild/Restore"

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Enduro MTB Training Program: Phase #1-"Rebuild/Restore"

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Enduro MTB Training Program

Phase #1- “Rebuild/Restore”

© 2013 by Enduro MTB Training

First edition published 2013

Enduro MTB Training

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STRETCH REPS DURATION REST/NOTES

SB = Swiss Ball / M= Mobility / F= Flexibility

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Place hands on SB with arms stretched out and hips at 90 degrees.

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Monday Tuesday Wednesday Thursday Friday Sat Sun

STABILITY CARDIO 2 STABILITY STABILITY OFF RIDE/ RIDE/

STABILITY CARDIO 2 STABILITY OFF STABILITY STABILITY CARDIO

**OFF **DO HALF **OFF **DO HALF **RIDE ** DO **OFF

START STABILITY STRENGTH STABILITY OFF STRENGTH RIDE/

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STRENGTH RIDE- HIGH STABILITY OFF 2 HR RIDE 1 HR OFF

STRENGTH STABILITY 45 MIN OFF TRAVEL/

STABILITY OFF STRENGTH STABILITY RIDE RIDE OFF

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Goal- Postural Stability,

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EXERCISE REST INTENSITY REPS TEMPO SETS

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Get on all fours-

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EXERCISE REST INTENSITY REPS TEMPO SETS

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EXERCISE REST INTENSITY REPS TEMPO SETS

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Get into a lunge position, then:

OFF DO HALF OFF DO HALF RIDE DO **OFF