WELCOME TO
performx’s
ONLINE ACTION SPORTS TRAINING!
These programs have been developed with your specific sport and lifestyle in mind. Our mission is to provide MTB, moto, and action sports recreation enthusiasts and professional athletes a comprehensive training system that is straight forward, affordable, and proven to work. We have put 30+ years of knowledge and experience into our training programs, then organized them in format that everyone can follow, including extensive video and photo support of all exercises.
ONLINE ACTION SPORTS TRAINING TARGETS:
Strength Training:
a. Improved movement efficiency, mobility, injury prevention, proprioception (sports specific), and more. b. Improved strength, power, metabolic pathways, and more.
01
Cardiovascular Training:
a. Improved aerobic base and anaerobic power. b. Efficient and complimentary workouts, so athlete can continue participating in their sports without ‘over-training’.
02
Flexibility/Mobility Training:
a. Improved movement efficiency, mobility, and injury prevention. b. Improved energy and recovery.
03
You have a choice of either 4, 8, or 12 week period. Here is a basic break-down of each:
ONLINE ACTION SPORTS TRAINING
4 WEEK
Price: $109.00 CAD
Strength Training:
- There are 2 different routines, each lasting 2 weeks.
- For each routine, there are 3 workouts per week.
- For Routine 1, the focus is on single arm, single leg strength exercises to help balance the body, as well develop better biomechanics, or as we often say, better development of movement.
- For Routine 2, the focus is on basic strength and power development, this time targeting MTB specific biomechanics.
Cardiovascular Training:
- There are 2 different routines, each lasting 2 weeks.
- For each routine, there are 3 workouts per week.
- For Routine 1, there is on-bike, cycling, and rowing sessions (if option), all targeting the development of a proper cardiovascular base.
- For Routine 2, once again there is on-bike, cycling, and rowing sessions (if option), all targeting higher output development.
Flexibility/Mobility Training:
- Includes Upper and Lower Body stretching routine.
- Access to various PerformX yoga sessions.
ONLINE ACTION SPORTS TRAINING
8 WEEK
Price: $169.00 CAD
Strength Training:
- There are 3 different routines, each lasting 2 – 3 weeks.
- There are 3 different routines, each lasting 2 – 3 weeks.
- For Routine 1, the focus is on single arm, single leg strength exercises to help balance the body, as well develop better biomechanics, or as we often say, better development of movement.
- For Routine 2, the focus is on basic strength and power development, this time targeting MTB specific biomechanics.
- For Routine 3, the focus is on strength and conditioning, targeting MTB high output demands.
Cardiovascular Training:
- There are 3 different routines, each last 2 – 3 weeks.
- For each routine, there are 2 – 3 workouts per week.
- For Routine 1, there is on-bike, cycling, and rowing sessions (if option), all targeting the development of a proper cardiovascular base.
- For Routine 2, once again there is on-bike, cycling, and rowing sessions (if option), all targeting higher output development.
- For Routine 3, once again there is on-bike, cycling, and rowing sessions (if option), all targeting highest output development.
Flexibility/Mobility Training:
- Includes Upper and Lower Body stretching routine.
- Access to various PerformX yoga sessions.
ONLINE ACTION SPORTS TRAINING
12 WEEK
Price: $229.00 CAD
Strength Training:
- There are 4 different routines, each lasting 2 – 4 weeks.
- For each routine, there are 3 workouts per week.
- For Routine 1, the focus is on single arm, single leg strength exercises to help balance the body, as well develop better biomechanics, or as we often say, better development of movement.
- For Routine 2, the focus is on mobility, including developing increased range of motion, movement, and injury prevention.
- For Routine 3, the focus is on basic strength and power development, this time targeting MTB specific biomechanics.
- For Routine 4, the focus is on strength and conditioning, targeting MTB high output demands.
Cardiovascular Training:
- There are 4 different routines, each last 2 – 4 weeks.
- For Routine 1, there is on-bike, cycling, and rowing sessions (if option), all targeting the development of a proper cardiovascular base.
- For Routine 2, there is on-bike, cycling, and rowing sessions (if option), all targeting further development of cardiovascular base.
- For Routine 3, once again there is on-bike, cycling, and rowing sessions (if option), all targeting highest output development.
- For Routine 4, once again there is on-bike, cycling, and rowing sessions (if option), all targeting highest output development.
Flexibility/Mobility Training:
- Includes Upper and Lower Body stretching routine.
- Access to various PerformX yoga sessions.
Additional details as follows:
- Equipment required:
- This program is set up to adapt or substitute training equipment where needed.
- Free-weight:
- Dumbbells or kettlebells.
- Barbell set (could substitute with dumbbells or kettlebells instead if unavailable).
- Pulley system or resistance bands.
- Stationary bike.
- Stationary row (could substitute with stationary bike if unavailable).
- Time commitment:
- 3 – 4 days per week strength training. Each session approx. 40 – 75 minutes.
- 2 – 4 days per week cardiovascular/on-bike training. Each session approx. 15 minutes – 3+ hours.
- 2 – 3 days per week mobility/flexibility training. Each session 15 – 60 minutes.
- All routines provide detailed exercise instructions, including videos.
- All workouts and exercises are prescribed individual resistance loads and output levels (based on the weight class).