Great Feedback on the Bodyweight Strength Programme

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I got a great email out of the blue yesterday from John F, pictured riding in Les 2 Alpes, who bought a copy of the Bodyweight Strength Programme earlier this year.  Check out what he had to say…..

Really been enjoying (?!) the workouts Ben.
Documenting them has been massively helpful in seeing my progression and motivates me when I need it. I’m onto my 5th week now after redoing my consolidation week 4 as I picked up a flu bug and was floored for a week.
Pull ups were never my strong point but now I am able to knock out a decent set of reps of good quality. I am also finding that with the finisher that I am able to maintain or even increase my reps during the 20secs as I go.
I live in the Highlands of Scotland and the snow has had a detrimental effect on how much I have been able to get out on the bike so having a session in the gym is keeping me going.
My snowboarding is coming on too! Lol.
Anyway, thanks for the tips and the motivational emails.

If you want a simple, effective and proven programme that you can do anywhere, then check out the Bodyweight Strength Programme for only £18 and covered by my money back guarantee.

Bodyweight Strength Programme

Bodyweight Strength Programme

Stay Strong

Ben

First MTB Strength Factory Race Win!

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I am really stoked to announce that the first MTB Strength Factory trained athlete to win a race is Mart Astley who won the Forest of Dean Night Enduro last weekend.  He totally smoked the whole field on a tough and pedally course and got fasted time of the day, beating the pro category riders as well as winning Masters.  Happy Days!!

I won’t lie to you – Mart was already pretty damn quick and fit when he came to me, however since working together his fitness is really improving and he is going to be at the sharp end at a few UKGE’s this summer as well as Epic Cymru and a few other races. This is what he had to say about our training:

“I started working with Ben back in November.  I’m a busy boy and don’t have a huge amount of time to train so I wanted to use what time I have efficiently.  Ben has created me a programme that works well with a busy schedule and means I’m using my time effectively.  Best of all, I actually look forward to the sessions which is something I have never done before….well maybe with the exception of nasty interval sessions!  It’s early days still but indications show I’m heading in the right direction, I’m definitely feeling stronger on the bike!”

Well done Mart and let’s hope this is the first of many podiums for MTB Strength Factory trained athletes this summer.

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Changing Things Up In The Gym

 

Joe's Programme

Things can get stale in the gym pretty quickly unless you change things up from time to time.

That’s why last night I ran my rider Joe Finney’s session a bit differently to normal.  We were a little short on time, and Joe was a bit tired and sore from riding Moto on the weekend, so rather than going through a really structured session I decided to put the session into Joe’s hands to see how he got on.

I prescribed what I wanted to achieve in the session and wrote it on the chalk board and the rest was down to Joe, selecting what he wanted to do and when and also selecting what weights to lift for the deadlift in order to reach his 2000kg target for the session.  If the session only took 20 minutes then that would be it – all finished for the night and job done!  It was simply about getting a prescribed amount of work done on his terms.  Here was the plan in case you can’t read my writing on the picture!

Deadlift 2000kg

Goblet Squat @20kg x 50

Press Up x 60

Get Up x 30

Mountain Climber x 100

Fat Bar Chins x 20

KB Swing @32kg x 40

This workload is within Joe’s capabilities and is neither easy or super hard for him.  It will have a beneficial conditioning effect as well as the strength and power gains from the big lifts, due to the non-stop nature of the session.  It took about 25 minutes of steady graft in the end.

The key message I think is that there are so many ways to get stronger, fitter and in shape for any goal.  The key is to vary the training stimulus so that the body and mind do not adapt and are always kept guessing.  Whichever path you take, you should be committed and you should believe in the programme and your ability to succeed.  By doing this I gave Joe ownership and responsibility for his own training and self-development and this is a powerful tool for a coach to wield with his athletes.  Tomorrow night we will be doing something completely different in terms of stimulus, format and outcomes.  That is how you grow physically and mentally as an athlete and rider.

Stay Strong

Ben

 

Interning with Darren Roberts

Me and Darren Roberts

I want to be the best coach I can be.

I want to train an athlete who wins a World Cup or World Championships title.

I know that I need to work hard to improve my knowledge and methodology in order for this to become a reality and that is why I have recently started a 3 month internship with Darren Roberts.  You have probably heard of Darren; he has a column in Dirt, and he used to be in charge of the high performance programme at Red Bull, looking after many top riders like the Athertons and Danny Mac.  He has trained athletes to the highest levels and succeeded.  He is now focussed on rehab for top extreme sports athletes and is over seeing Martin Soderstrom and Josh Bryceland as we speak.

Last week I went and spent the day with him in their facility in Wilmslow, just outside Manchester.  I coached a gym based power session in the morning and a conditioning session in the afternoon, all under Darren’s watchful eye.  Based on this he has given me some feedback on my coaching style and methods.  It is never easy to take (even constructive) criticism, however I know that I am not perfect and that I make mistakes and that in order to develop as a coach I need the truth.  Darren is straight talking and I have a list of things to work on before our next session.

In particular I realised that I need to improve my understanding of applying plyometric exercises within my programmes.  Darren had plenty of great ideas and exercises that I had not seen before and I will be focussing on this aspect of my personal development and education over the next month or so at least.

I should be re-visiting in about a month and I will let you know how I get on.

Stay Strong

Ben