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ONLINE RICHIE RUDE SIGNATURE MTB
This program is geared for all mountain bike enthusiasts who would like to follow a program personally developed from one of the sports best, multi-time enduro and downhill champion Richie Rude. During the development of this program, Richie and our trainers discussed how we would prescribe training to anyone who rides 3 or more days per week, and possibly the occasional race on weekend’s. The primary goal was 1) an enjoyable and realistic weekly training schedule, 2) noticeable on-bike performance over 8 week period, and 3) doing this without on-season “burn out”.
Online MTB 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
Online MTB Training targets:
01
Strength Training:
a. Improved movement efficiency, mobility, injury prevention, proprioception (sports specific), and more.
b. Improved strength, power, metabolic pathways, and more.
02
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’.
03
Flexibility/Mobility Training:
a. Improved movement efficiency, mobility, and injury prevention.
b. Improved energy and recovery.
You have a choice of either 4, 8, or 12 week period. Here is a basic break-down of each:
ONLINE RICHIE RUDE SIGNATURE MTB (ON-SEASON)
8-week period
Price: $199.00 CAD
Strength Training:
- There are 3 different routines, each lasting between 2 - 3 weeks.
- For each routine, there are 3 workouts per week.
- For Routine 1, the focus is on 1) unilateral exercises (single arm/leg) to help balance the body, 2) dynamic mobility exercises to improve body and movement awareness, 3) core strength, and 4) injury prevention.
- For Routine 2, the focus is on 1) bilateral exercises (both arms/legs) for increased strength loading, 2) moderate conditioning and power, 3) continued body and movement awareness, and 4) continued injury prevention.
- For Routine 3, the focus is on 1) strength and conditioning (MTB specific), 2) additional power, and 3) efficiency (of movements and recovery).
Cardiovascular Training:
- There are 3 different routines, each lasting between 2 - 3 weeks (these align with STRENGTH TRAINING).
- For each routine, there are 3 workouts per week.
- For Routine 1 through Routine 3, the focus is on anaerobic development (progressively over 2-3 weeks).
- Through all routines, there is a mix of MTB, stationary rowing, and stationary cycling, including a greater emphasis on interval training (to compliment the volume of riding).
Flexibility/Mobility Training:
- Includes access to upper and lower body stretching routine.
- Note: We suggest adding yoga and/or continue with previous stretching (if it’s been helpful).
ONLINE RICHIE RUDE MTB TRAINING
2-3 WEEK
Price: $109.00 CAD
Strength Training:
- There are 3 different routines, each lasting between 2 - 3 weeks.
- For each routine, there are 3 workouts per week.
- For Routine 1, the focus is on 1) unilateral exercises (single arm/leg) to help balance the body, 2) dynamic mobility exercises to improve body and movement awareness, 3) core strength, and 4) injury prevention.
- For Routine 2, the focus is on 1) bilateral exercises (both arms/legs) for increased strength loading, 2) moderate conditioning and power, 3) continued body and movement awareness, and 4) continued injury prevention.
- For Routine 3, the focus is on 1) strength and conditioning (MTB specific), 2) additional power, and 3) efficiency (of movements and recovery).
Cardiovascular Training:
- There are 3 different routines, each lasting between 2 - 3 weeks (these align with STRENGTH TRAINING).
- For each routine, there are 3 workouts per week.
- For Routine 1 through Routine 3, the focus is on anaerobic development (progressively over 8 weeks).
- Through all routines, there is a mix of MTB, stationary rowing, and stationary cycling, including a greater emphasis on interval training (to compliment the volume of riding).
Flexibility/Mobility Training:
- Includes access to upper and lower body stretching routine.
- Note: We suggest adding yoga and/or continue with previous stretching (if it’s been helpful).
ONLINE RICHIE RUDE MTB TRAINING
2-3 WEEK
Price: $109.00 CAD
Strength Training:
- There are 3 different routines, each lasting between 2 - 3 weeks.
- For each routine, there are 3 workouts per week.
- For Routine 1, the focus is on 1) unilateral exercises (single arm/leg) to help balance the body, 2) dynamic mobility exercises to improve body and movement awareness, 3) core strength, and 4) injury prevention.
- For Routine 2, the focus is on 1) bilateral exercises (both arms/legs) for increased strength loading, 2) moderate conditioning and power, 3) continued body and movement awareness, and 4) continued injury prevention.
- For Routine 3, the focus is on 1) strength and conditioning (MTB specific), 2) additional power, and 3) efficiency (of movements and recovery).
Cardiovascular Training:
- There are 3 different routines, each lasting between 2 - 3 weeks (these align with STRENGTH TRAINING).
- For each routine, there are 3 workouts per week.
- For Routine 1 through Routine 3, the focus is on anaerobic development (progressively over 8 weeks).
- Through all routines, there is a mix of MTB, stationary rowing, and stationary cycling, including a greater emphasis on interval training (to compliment the volume of riding).
Flexibility/Mobility Training:
- Includes access to upper and lower body stretching routine.
- Note: We suggest adding yoga and/or continue with previous stretching (if it’s been helpful).
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).
Online MTB Training targets:
01
Strength Training:
a. Improved movement efficiency, mobility, injury prevention, proprioception (sports specific), and more.
b. Improved strength, power, metabolic pathways, and more.
02
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’.
03
Flexibility/Mobility Training:
a. Improved movement efficiency, mobility, and injury prevention.
b. Improved energy and recovery.