Here are your INSTRUCTIONS on how to Use This

Here are your INSTRUCTIONS on how to Use This
Program for Maximum Benefit to take your riding and
racing to a level you never thought possible!
First.
Print out the following pages and place them all in a three ring binder in an order you see fit, although
you can see our recommendations here as well.
PRINT:
• This document- print out pages, 3, 5-12, and place them in the back.
• Program #1- print out pages, 1,4,6,17-22,29,30,37,38,46 (you can obviously print out the entire
program, which is ideal), and place in front
• Program #2- 1,3,4,6-8,15,18,19,28 (you can obviously print out the entire program, which is
ideal)- place behind program #1
• And when you get programs #3 and #4 in 12 weeks, print out all of them as well
Make this your Enduro training manual with all the info we send you, your program, your goals,
screening results and schedule, etc. We suggest making tabs for each of the aforementioned
sections so you have easy access to your information quickly.
Second.
Write down your top three goals (or more if you have them!).
You must come into each mtn. bike riding and Enduro race season with concrete goals that will keep
you motivated and on task all season long. If you want to be a successful Enduro racer, you must
have your goals as the nucleus of your focus.
In this diagram, you have two main responsibilities and that’s for the creation and accomplishment of
your goals, and the other is for the building and refinement of your bike handling skills.
For us here at enduromtbtraining.com, our job is to help you with the one you know the least about
and that’s the ORANGE circle; Training…. It’s also the one that will help the most with both of the
other goals! FILL OUT THE GOAL SHEET ON NEXT PAGE.
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GOALS:
#1-
#2-
#3-
#4-
#5-
#6
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Third.
Do the “Self Screen” section. This is how we see where you start and when you re-test, to see how
far you’ve come. Watch the videos. Perform your tests in front of a mirror or a partner. Mark how you
do on your sheets and remember to re-test at the end of each program.
Fourth.
Plan your season. Take your goals, and plan out everything you can. Plan our your races, the amount
of time you can commit each day and week to training, riding and practicing on skills, then implement
it. Then place that in your binder to help keep you focused on what’s to come.
Fifth.
Purchase any products you need to help you be successful. Here are the links for the products we
mention and use in the “Enduro MTB Training Program”
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.
Sixth.
Read through and make the lifestyle transition to the recommendations in the Nutrition portion of this
program. THIS IS CRUCIAL TO YOUR SUCCESS AS A RIDER/ RACER! Proper fueling habits will
not only help you perform your best, but recover more quickly, heal from injury more quickly, and
keep you one step ahead of your competition!
Seventh.
Do this program to a “T” and we guarantee success!
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Self Screens
REMEMBER!
STAND IN FRONT OF A MIRROR TO SELF ASSESS.
Mark today’s date and at the end of this initial program, re-test
yourself to see how you’ve improved.
You should re-test yourself at the beginning of a new phase of the
program
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DATE: _______________
1. Pelvic Tilts
1.
2.
Begin this test by assuming your normal athletic position. From here:
“Arch” (1) your back by tilting your tailbone toward the sky which will create more “curve’ in your low back.
Now “tuck” (2) your tailbone under like a dog tucks its’ tail when it is in trouble.
RESULTS FOR PELVIC TILT TEST
1.
Pelvic Tilt Test
Starting Pelvic Tilt
Neutral Tilt
Excessive Anterior Tilt
Excessive Posterior Tilt
Amount of Motion
Normal Motion
Limited Posterior Tilt
Limited Anterior Tilt
Both Limited
Quality of Movement
Smooth Movement
Shake and Bake Movement
How To Grade Yourself:
- Is your lower back mostly straight and neutral? If
so, mark the “Neutral spine” box
- Does it have too much arch to start? If it does, mark
the “Excessive Anterior Tilt box.” Like #1?
- Does your lower back round at the tailbone like the
dog in trouble? If it does, mark the “Excessive
Posterior Tilt” box. Like #2?
- Notice how much movement you get going to
anterior and posterior, then mark if you are
limited in either anterior or posterior, or both
- Now notice if your movement in either
direction is smooth or “shake and bake” where
your pelvis shakes during movement.
Did Not Test
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2. Toe Touch
Simple, try to touch your toes with your knees straight
RESULTS FOR TOE TOUCH TEST
How To Grade Yourself:
2. Toe Touch Test
Touch Toes
Touch Top of ankle
Can only touch lower shin
Can only touch middle shin
- Can you touch your toes?
- If you can’t then you can touch the top of
your ankle
- You can only touch the lower shin
- You can only touch the middle shin
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3. Lat test
RESULTS FOR LAT TEST
3.
Lat Test
How To Grade Yourself:
Touches Wall
Between ear and wall
Between ear and nose
Stand against wall in a semi-squat position with knees
bent and lower back flat to the wall.
- Now with your arms out in front of you with your
elbows straight and thumbs up, slowly reach over your
head w/o bending your elbows and not letting the arms
“splay outwards.”
-You will be able to touch the wall w/o your lower back
coming off the wall AND touching the wall with your
thumbs.
-You can’t touch the wall and your arms are at the
same level of your ear and the wall
-You can’t touch the wall and your arms are at the
same level as your ears and your nose.
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4. 90/90 Shoulder Rotation
Stand w/ elbow at parallel, then externally rotate arm. Make sure you don’t move your
back or posture, just the shoulder joint rotates. Now notice where your arm ends up
4.
L
How To Grade Yourself:
90/90 Test
Standing
Greater than Spine Angle
Equal to Spine Angle
Less than Spine Angle
R
- Stand in normal posture and put arm against wall.
Without moving your body, externally rotate (to wall)
arm and see if it is greater than your spine angle
(which is vertical), equal to, or less than spine angle.
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5. Overhead Deep Squat
Begin this test by standing with your feet shoulders width a part and
from there:
• Place stick on top of head so your elbow make a 90-degree angle,
then press stick overhead so arms are locked out.
• Now squat down as deep as you can get while keeping the stick over
your head and knees.
RESULTS FOR OVERHEAD DEEP SQUAT TEST
5.
Overhead Deep Squat
Standing
Full Overhead Deep Squat
Arms Crossed Full Deep Squat
Arms Crossed Limited Deep Squat
Weight Shift
No weight shift
Weight Shift RIGHT
Weight Shift LEFT
How To Grade Yourself:
- Notice if you are able to match my picture, if you
can, that is a Full Overhead Deep Squat.
- If you can deep squat like my legs are (shins and
torso in same angle), but can’t keep stick overhead,
then you are Arms Crossed Full Deep Squat.
- If you can’t deep squat or keep your arms over your
head, then you are Arms Crossed Limited Deep
Squat.
- The last thing you need to notice, is whether your
weight shifts from one side to another, and mark
which side if any.
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6. Plank Test
Get onto floor on your forearms and toes with your body complete straight and chin
tucked so your head is in a neutral position. Be sure your lower back isn’t too
arched or too flat, but has a neutral curvature to it!
RESULTS FOR PLANK TEST
6.
Plank Test
How To Grade Yourself:
10-20 second hold
20-30 second hold
30-45 second hold
45-60 second hold
-WITHOUT loosing any form; time
yourself to see how long you can hold the
plank. Mark which category you fall under
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SCREENING CONCLUSION
Now that you have complete your screening, keep those sheets in a file labeled,
“PHYSICAL SCREENS,” that you can access in six weeks, so you can then re-test,
and see where and how much you have gained in mobility and stability!
Again, we suggest that you print out and staple, pages 5-12 and put them in that file
as well as any video or pictures that your instructor may have taken of your swing in
the last two weeks. At the end of six weeks, compare the initial screening results to
the eventual re-test screening results. You will use this to see your progress.
NOW THAT YOU’RE DONE HERE…
OPEN PROGRAM #1- “REBUILD AND RESTORE,” AND GET TO
REBUILDING YOUR NEW MTB’ING FOUNDATION!
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