vegpedlr
Level 6 Valued Member
Feedback and comments please on my next 40 day program. (new poster, experienced lurker)
My main interest is running around in the woods all day. Currently that means MTB, trail running, and maybe an XTERRA. Neglected strength work for years and did Maffetone style training almost exclusively. That plus my age means strength work is important year round. I have run a 40 day twice before with good results. Last summer for maintenance I did basic KB/BW like the Dan Martin Program Minimum (DMPM) or Slurpees, which was fun. Just now finishing up a few weeks KB/BW. Looking to do another 40 day program, 3 days a week until June. Then back to KB/BW in the park. The big goals are a 100k MTB race, and a 5ok trail run, both in July. The bike race I've done many times, but I am trying to get significantly faster. The run is uncharted territory.
My current thoughts on exercises are as follows. Dan John says they are too complicated to really count as "Easy" Strength. I'm getting them from what I've seen other coaches do, including Mike Boyle and James Wilson. Compared to typical ES, I'm looking for moves that are a little closer to what the MTB throws at me.
Push: Clean and Press
Pull: Renegade Row
Hinge: Single Leg RDL
Squat: Bulgarian Split Squat
Anterior Chain: Ab Wheel
Assorted Carries
6th Movement("Everything Else")- Assorted TRX pulls
The push/pull moves look and feel to me like the way we must switch between pulling and pushing the bars to drive the bike through technical terrain. The press determines the weight, so the clean is a little extra, and similar MTB. I've never done Renegade Rows, but I found mountain climbers to feel similar to MTB, so this should work. I'm worried that it won't actually have enough pulling, so my 6th movement is asserted TRX pulling to help counteract the bike position. My little gym does not have adequate barbell equipment, so single leg work is the way to go. I've seen some cool stuff from Mike Boyle about single leg work, and lots of endurance coaches recommend them, since both cycling and running happen one leg at a time.
Thoughts, suggestions?
My main interest is running around in the woods all day. Currently that means MTB, trail running, and maybe an XTERRA. Neglected strength work for years and did Maffetone style training almost exclusively. That plus my age means strength work is important year round. I have run a 40 day twice before with good results. Last summer for maintenance I did basic KB/BW like the Dan Martin Program Minimum (DMPM) or Slurpees, which was fun. Just now finishing up a few weeks KB/BW. Looking to do another 40 day program, 3 days a week until June. Then back to KB/BW in the park. The big goals are a 100k MTB race, and a 5ok trail run, both in July. The bike race I've done many times, but I am trying to get significantly faster. The run is uncharted territory.
My current thoughts on exercises are as follows. Dan John says they are too complicated to really count as "Easy" Strength. I'm getting them from what I've seen other coaches do, including Mike Boyle and James Wilson. Compared to typical ES, I'm looking for moves that are a little closer to what the MTB throws at me.
Push: Clean and Press
Pull: Renegade Row
Hinge: Single Leg RDL
Squat: Bulgarian Split Squat
Anterior Chain: Ab Wheel
Assorted Carries
6th Movement("Everything Else")- Assorted TRX pulls
The push/pull moves look and feel to me like the way we must switch between pulling and pushing the bars to drive the bike through technical terrain. The press determines the weight, so the clean is a little extra, and similar MTB. I've never done Renegade Rows, but I found mountain climbers to feel similar to MTB, so this should work. I'm worried that it won't actually have enough pulling, so my 6th movement is asserted TRX pulling to help counteract the bike position. My little gym does not have adequate barbell equipment, so single leg work is the way to go. I've seen some cool stuff from Mike Boyle about single leg work, and lots of endurance coaches recommend them, since both cycling and running happen one leg at a time.
Thoughts, suggestions?