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

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

 

Prioritising Your Races For Improved Results

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For those of you looking forward to a busy 2015 MTB race season, now is the time to start planning which races you will be doing and which ones are most important to you.  Some of you may have already done this, but as not all the race series have announced their firm 2015 dates yet, it is not always possible to do so early.  As a general rule though, you should have it all sorted by the new year as your training plan from January will be built around the summer’s racing and your priorities and goals.

The first thing to consider is how many races or events you can actually do over the season.  You should think about cost, travel, time off work and also your physical ability to perform week in and week out for a prolonged period of time.  You may find that you will get better results by entering less races, allowing you more time train.  Bear in mind that after a hard weekend of racing you may take a few days to totally recover and if you are racing consecutive weekends then this basically leaves you no time to train.  Also, do not underestimate the mental strain of racing, especially if you are a competitive person.  Racing too much over the summer can burn you out and leave you lacklustre and less focussed on training and racing.

Assuming that you have decided which races to do, you now need to have a think about which ones are most important to you and which ones less so.  The reason you should do this is that you will want to properly peak for the most important races to give you the best chance of a good result, however you can’t peak for lots of races as you will lose fitness over the season.  Generally races are divided into “A” “B” and “C” priority races with “A” being the most important and “C” being your least important races.

You should start by selecting 1 to 4 “A Priority” races that will be your biggest focus next season.  Picking these races can be tricky and it is important to think it through properly.  For instance you may immediately think the National Champs in your discipline will be an “A” race, however you know that this race will bring out all of the strongest and most competitive riders.  Can you actually compete against them?  If not then maybe you should prioritise another race that may have a slightly weaker field, for instance a national series race on the same weekend as a world cup.  It will still be a hard race with a strong field, but your chances of a good result will be greatly improved if the top riders are away on WC duties, meaning that if you peak properly and put in a good performance you could get a solid result!

Next you need to add the “B Priority” races to your calendar.  These will be fairly important races that often make up the bulk of the race season, especially as they tend to be made up of rounds from a race series.  Consistent attendance and performance ensures a good overall result with these races so they are worth being fresh for and whilst you won’t properly taper your training in the run up to the event you may reduce your training somewhat in the week before so that you are fresh.

Finally, the “C Priority” races are added to the race calendar.  These races are nice extras that you basically train straight through.  They basically become part of your training programme.  The results are not important and you may not even put in 100% effort for these races.  They can still be valuable in their own right though, for things like developing race craft and tactics and for trying out pre-race routines.  For instance you should not ever try a new warm up or pre-race energy drink before an important race.  You should experiment in training and then test it out on a “C” race to see if it works.  Keep a diary and use these races to make sure that you are best prepared for the bigger races throughout the season.  If you are feeling fatigued mid-season then you should look at skipping any “C” races that you may have planned.  Think of them as a nice-to-do part of the main season and a great way to get race sharp in the early season.

Based around the prioritised races you have in your diary now as well as your personal and work life you can construct your training plan to build up to an peak for the “A” races whilst training through the “C” races and something in the middle for the “B” races.  The exact way you will do this and how you programme it will depend on you, your discipline, experience and level of racing which is why I have not gone into it here.

Remember that if you have any questions about this article you can post them on my Facebook Page and I will do my best to answer them.

Have a Strong Christmas

Ben