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. Copyright 2013- Enduro MTB Training 2 GOALS: #1- #2- #3- #4- #5- #6 Copyright 2013- Enduro MTB Training 3 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! Copyright 2013- Enduro MTB Training 4 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 Copyright 2013- Enduro MTB Training 5 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 Copyright 2013- Enduro MTB Training 6 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 Copyright 2013- Enduro MTB Training 7 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. Copyright 2013- Enduro MTB Training 8 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. Copyright 2013- Enduro MTB Training 9 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. Copyright 2013- Enduro MTB Training 10 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 Copyright 2013- Enduro MTB Training 11 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! Copyright 2013- Enduro MTB Training 12
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