Video: Fit4Racing Puts EWS Racer Dan Wolfe to the Test

Dec 24, 2019
by Jonny Thompson  


Ever wonder what MTB Enduro Training looks like? Dan Wolfe didn't quite know either. In his search for a coach and training program to take him to the next level, the EWS racer got an eyeopening introduction to Fit4Racing.

Dan has been racing MTB Enduro without following any formal training, and to give him credit, he moves well and has a reasonable base fitness. One issue we see though, is bringing it all together. It's important to understand, and train for, the combination of stresses you are subjected to whilst racing/riding, and not just getting strong and "fit" separately.

We ran through some initial testing with Dan, most of which is sent out to all Fit4Racing subscribers. This was to establish mobility/movement restrictions, base strength tests and some 2 minute testing. The strength and 2 minute tests will be by Dan when he follows the full program.

Why do we test mobility?

One of the most effective methods we use to train riders involves high intensity. There are different degrees of high intensity, not all of them are all-out kill yourself. The higher the level though, the more likely movements will break down and become unsafe/less effective. So testing mobility allows you to identify areas to avoid/work on/change to subsequently choose movements you can perform safely and to an appropriate range...

... Note on appropriate range. We will be producing a video with our position on range of squats and other movements in the coming weeks. We feel it is important to give a full explanation.

We also test mobility to prescribe fixes for red-flag areas. This is important to keep, or achieve, a balanced body. This is not only good to avoid injury but also to reach more optimal positions for performance.

Why Test Strength?

We test 3 rep max lifts - Back squat, Deadlift, Press. These form the basis of prescribed weight thereafter. So if you are working in a strength, power or speed phase you know what weight should be on the bar. We prefer to test 3 reps over 1 rep because it is way safer.

Why test 2 minute maxes?

As with the strength test, it is important to know limits and achievable workloads. By testing you capability of a single movement performed repeatedly over 2 minutes, you can then take a proportion of that for workouts and know that work is achievable and at the same time testing.

Ultimately, testing is the best way to establish a starting point so you aren't working blindly towards a goal you don't even know is achievable. It is important to note that testing is just that - testing. Training is a completely different thing and should be performed differently. Not every training day is a test, and nor should you feel that way.

Once the testing was done (not all of it on this one day), Dan went head-to-head with pro downhill racer Jack Reading on a multi modal workout. This was to expose Dan to the type of training he will see on the Enduro Program he will follow once back home. Here is what they did:

In a 6 minute window, work up the ladder by 2 reps each round on Push-ups and Box Jump Overs. Keep 6 calories on the Assault bike each round.

• 6 Calories Assault Bike
• 2 Push-ups
• 2 Over Box Jumps
• 6 Calories Assault Bike
• 4 Push-ups
• 4 Over Box Jumps... And so on

Once that part was finished, there was a 5 minute rest and they went back down as fast as possible from where they finished.

If you're considering this MTB fitness training workout, you can substitute the Assault bike for Row, Ski, 100m Run or even skipping. Ensure you are familiar with all of the movements and you are fully warmed up.

The purpose of this workout was to increase general capacity and function for riding. The combination of movements were chosen to keep intensity high but not break down. The box jump overs were a test of focus as well as athletic ability, and as Dan said in the interview, it replicates perfectly the demands of a race run. Note here though, the box jumps could become dangerous and the option of stepping over is always a good substitute if unsure.

What next?

Dan will go home and probably wake up the next day with some sore muscles, but ultimately be more aware of his limits both on and off the bike. After that, he will access his Fit4Racing program via the website and hit 2-3 sessions per week leading up his first race in 2020. We stay in touch during his training and get him back in January for some more fun.

If you are considering a Fit4Racing program you can follow the exact one Dan and our other pros are following, all of which can be done from day 1 at your local gym. As we said above, you can vary the workload and follow a semi-personal program ideal for your riding, but beyond that, you can vary the number of training days from 2-4 depending on how well you recover, how much bike time you can get and how much you love/hate they gym. Sign up with no contracts and see how great Fit4Racing can be for you.

Merry Christmas!
Jonny

Take a look at our website for more awesome free workouts for mountain bikers - Fit4Racing


96 Comments

  • 9 1
 I’m looking forward to the video on mobility and range of motion. I feel like that is something that gets overlooked and people are often unaware of. Many people force themselves into bad form trying to pursue a full range when they’d really be better off using a slightly limited range while keeping the form together.
  • 13 12
 What is overlooked is everything you feel guilty of not looking into and insta influencers tell you is of utmost importance. He just crushed what looked like 140x5 DL with good form all the way and he doesn’t look heavier than 70kg. All his lifts were impressive. Then he was really explosive and fast with other stuff. No shortage of skills on bike either. With such package, even if he wouldn’t be able to touch his toes, he’d be way ahead of all holistic bullshitters.
  • 4 7
 @WAKIdesigns:
140x 5 is pretty average
  • 12 6
 @glen-allaire: depends by which standards. Power lifting? Yeah, folks lifting for years will bench that, but most won’t lift it once. But then power lifters tend to be poor sprinters and even poorer endurance athletes. It’s a balance. When it comes to cycling, like with BMX racers, you want some nice cleans and jerks over high squat and dl numbers, then some iron vice grip strength. Gravity MTBers will have problems utilizing more strength and power too since the faster you go, the more gravity and kinetic energy works for you. I just meant that he looks quite well rounded and his bar numbers are not low.
  • 3 8
flag bohns1 (Dec 24, 2019 at 12:03) (Below Threshold)
 @WAKIdesigns: ya great and all.. But where is his calves..
  • 5 6
 @bohns1: what do you want him to do? Win vertical jump or what?
  • 3 7
flag bohns1 (Dec 24, 2019 at 12:44) (Below Threshold)
 @WAKIdesigns: aesthetics bud..
  • 8 6
 @bohns1: muscles weigh a lot...
  • 2 0
 @WAKIdesigns: keep it lean and aesthetic.. Muscles give u more wattage and better cadence..
  • 1 0
 This is a good take. @WAKIdesigns:
  • 7 0
 Good stuff, nice to see a training video with more of a focus on lifting. Incorporating a regular squat + deadlift routine (Stronglifts 5x5 is a good foundation to build from) led to huge improvements on the bike for me personally. Every pedal stroke on that long grind of a climb seems like so much less effort relatively when your quads are used to squatting 3-4x a week.
  • 6 1
 For real, and if you take a few days off from lifting your legs just power through anything. I swapped 5x5 to 4x8-10, and my endurance is miles better. I noticed with 5x5 that my legs got confused after more than 5 pedal strokes Big Grin
  • 2 0
 Try Smolov. Volume + max effort. I didn't like going to the gym by the end but the power on the pedals was incredible.
  • 2 4
 @brodoyouevenbike: 5x5 is optimal for building strength, once you reach satisfactory levels you can play with it, either increase bar speed or volume, or both. You can periodize it. Start with 5x5 then closer to the season you are faster you can lift with more volume.
  • 4 0
 I know many people like to post here just to pick a good argument. But, I want to say thanks to Jonny for all the great free trainng advice here, on his YouTube channel, and in his podcast interviews. Dan is a great personality, humble and funny, and I'm looking forward to more vids.
  • 4 0
 Honest question: What's the transferability of heavy (that's an important adjective) squats and/or dead lifts to biking?
  • 9 0
 Well, from my ametuer position, deadlifts and squats are considered amongst the best compound excercise- and your back, core, posterior chain are all employed in nailing them. Anything that strengthens those biggest muscle groups around the legs and core is advantageous to biking where you are supporting yourself and moving on the bike. Presumably also, greater muscle development in the lower body would help with overall power output though I would think stability is the best benefit. Almost everyone would benefit from doing those compound excercises on or off the bike.
  • 7 1
 You ever lift heavy? Give it a month and you'll find out.
  • 2 0
 Ps, the Fit4 Racing stuff is all top notch advice imo and the answer to your question is really all in the article..
  • 4 0
 nickkk nailed it.

My riding improved dramatically, both climbing and descending, when I added heavy lifting to my routine. Especially the 3 main lifts (squat, deadlift, bench). It was amazing how much more power I had for moves on technical climbs.
  • 17 0
 I'm sure Jonny will respond, but I'll try to have a go at answering.

I think there's multiple ways of interpreting your question. What do you mean by heavy?

Weight can be heavy absolutely or relatively. 45kg isn't a very heavy bench press if you can bench >100kg, but if you can only bench 50kg then 45kg is very heavy. 100kg is very heavy if your 1 rep max is 105kg, not very heavy if your 1rm is 170kg. 100kg is lighter to somebody who can press 170kg than 45kg is to somebody who can only press 50kg.

Shall we say heavy means in excess of 80% of a persons estimated 1 rep max? Something they can likely only move for 1-6 reps.

Most of the time, for the purpose of training for mountain biking, the reason you would use weights over 80% would be to test strength (so that you have a measured reference point to see whether you have improved or not) or perhaps for the purpose of a heavy top set, to expose yourself to higher loads and attempt to force some adaptation. As Jonny states in the article testing is different to training, you don't complete all of your training like it's a test. A test of strength is just that, a test. There's limited use for training with over 80% of your 1rm if mountain biking race performance is your training goal. Risk of injury is elevated, form is likely to get sloppy and we're unlikely to be getting much hypertrophy from the number of reps we can complete with this kind of weight. We're far better off training with 60-75% of our one rep maxes and doing minimal squats and deadlifts that "heavy" for us (over 80%).

If we take heavy to mean something more absolute though the question might look more like "what is the carryover from being able to squat and deadlift large amounts of weight to biking performance?". Getting yourself to a place where you are able to perform squats and deadlifts that are heavy (say over 200kg) will likely have a very positive impact on your riding. If all else is the same you'll likely be able to resist stronger G-outs, crank harder out the gate or out of a corner, hop with more force, move the bike with more ease, hold on better through rough stuff etc.

The transfer to your riding and whether that time invested in training will be worth it or not will be different for different people though, dependant on you current circumstances.

There are many facets that impact riding performance. Bike handling skill is probably the #1 determinant of success. Endurance/cardiovascular fitness is another significant factor. Strength is another factor. Mobility. Then there's game day factors like race psychology, sleep, nutrition etc.

If you were in a position where you were scoring very high in multiple of those factors, but your strength was very low then you likely have a lot to gain from training squats and deadlifts and increasing those lifts up to respectable numbers. Numbers we could call heavy in an absolute sense. That could take things up a notch.

If currently you're already above average strength but your bike handling, cardio, sleep, nutrition etc are all somewhere between trash and mediocre then trying to increase your squat and deadlift is way down your list of priorities. You could make way better progress in your riding by focusing on other facets that are likely to have greater carryover. Somebody like that should just get out on their bike more and aim to increase their fitness more generally.

Salute
  • 7 1
 you should try it for yourself. deadlifts make life better
  • 4 0
 @tom666: Very good answer. My question is however how strong do you really need to be in those three lifts? E.g. does squatting 200 kg make you significantly better at riding than lifting 150 kg? My guess is that lifting above a certain x times bodyweight helps you little.
  • 1 1
 @nickkk:
What I'm not sure about are the benefits of going heavy with them. If I'm biking, I don't expect to have 150kg on my back or in a reverse grip.
But yeah, the overall value of the exercises make sense.
  • 2 0
 @tom666: Heavy= what I can do for a maximum of 6 reps.
  • 6 3
 Lifting heavy has big impact on your overall DH endurance. Riding in rough terrain, taking repetitive big hits over a course of 2+ minutes, several times a day requires good grip strength, ability to hold posture. Once you get arm and leg pump, your lower back starts cramping you can no longer perform to your potential. When you are about to hit a rock section at the bottom of the mountain, after few minutes of riding down, you want to have confidence that you will be able to hold on to your bars, no matter what happens. If you can barely hold them, you will ride more cautiously as a result being slower and ironically more likely to crash.

I messed up my SI Joint exactly a year ago and it was my first year without strength training. While skills went up thanks to other factors, I cannot express how much I missed my normal muscular endurance during DH runs. I was getting arm and leg pump to the level Where I felt almost handicapped. Of All things I missed deadlift the most.
  • 3 0
 @tom666: You had me then lost me. I bet there are less than 10 guys in WC enduro or DH, maybe less, that could squat 200 Kg. I think lifting is great, to a point, but putting an arbitrary value on lifys which you originally argued against, doesnt make sense. A 200kg squat to somebody like Danny Hart is not the same as telling Greg Minaar to do the same. To your point, I guess, its personal, but DH is not Enduro is not XC....and many different body types do well.
  • 2 1
 @WAKIdesigns: Heavy is good to a point, for base strength, but a 2 min effort still has a large muscular endurance component to it you wont have if you just lift heavy.

One of the most difficult workouts I do after my normal HIT routine is row or versa climb for 15 secs, all out, then do an upright Kettlebell hold (at shoulders) for 30 secs, 15 sec rest and repeat for 5 min. That combo of Anaerobic and muscular endurance while keeping posture is unbelievably difficult and is a good proxy for racing bikes and not something lifting heavy replicates....
  • 4 1
 1: squats mean watts
2: big hits = high force

can't combat high force if you cant lift heavy
  • 3 0
 @RadBartTaylor: Bro...you want speed, you need to do heavy squats! Check out the fastest cyclist in the world. Pfff.

www.youtube.com/watch?v=luVHAKB3BKA
  • 1 0
 @chriskneeland: seems like people are confusing lifting heavy weight with becoming some kind of power lifter. There is more to becoming huge like a power lifter then just going to the gym and lifting heavy weights. Those guys have a crazy diet, taking in massive amounts of calories in order to build that type of mass. Notice how most power lifters are huge but usually not very shredded?

If you are a mountain biker, who along with lifting eats a normal diet, keeps a decent cardio regime, rides their bike, etc, you are not going to suddenly bulk up like a power lifter. Bottom line is lifting heavy weights will build muscle and strength, which will only help your riding.
  • 2 0
 @sino428: Yeah I was being facetious. But I am all for heavy lifting. The most important factor is strength to weight ratio. Just look at what Nino squats. Are there other aerobic variables that contribute to his success? Obviously. But strength is the base in which it's built on.
  • 2 0
 @chriskneeland: same here. I was saying how it seems a lot of people only equate heavy weight as a way to being some kind of meathead power lifter.
  • 6 4
 @RadBartTaylor: true, but DLs cover up for most of bar and posture holding. Doing 5reps at 9RPE is pretty intense, but it is slow. Don’t mistake speed with intensity. What HIIT does as a compliment to heavy lifting is it keeps you fast and explosive. HIIT is simply plyometrics. At the end of the day it doesn’t matter much, top athletes come to similar results with different approaches. What matters is that you do something consistently. Kate Courtney does absolutely ridiculous exercises in the gym, she and her wacky coach are just starting to make it to most prominent gym fails channels. I just saw her on @fun.ing - Yet... she wins. She just keeps winning.

I have no will power to go crossfit or HIIT too hard, I often train before going to work or during lunch, I can’t come to work destroyed after a few sessions at near max heart rate. Squats, Deadlifts, Benches, Cleans, Rows with basic plyo circuit just get the job done in an effective manner. I then do sprints on roadie when riding home from work. On some evenings I do stretching/ mobility. This sort of training just suits my life style and is a really good bang for the buck
  • 1 0
 @RadBartTaylor: Dude, you are making a lot of sense in your posts.
  • 1 0
 @chriskneeland: Good points.
One thing to consider about Nino is, it's HIS JOB to be in the best possible condition a human can be in for that particular activity. There's so much he's got going over the average rider, there's absolutely no area where he doesn't blow every non-top 30 xc rider out of the water in comparison: strength, power, endurance, balance, explosiveness, control.
  • 2 0
 @RadBartTaylor: but you shouldn’t be trying to replicate riding or racing bikes in the gym. If you want to replicate riding a bike go out and ride your bike. In the gym you should just be worried about working your entire body and building overall strength and athleticism, which includes doing some heavier lifting.
  • 2 1
 @sino428: you also shouldn't be doing things that do not compliment riding if being fast on the bike is your goal.
  • 1 4
 @sino428: it’s worth mentioning here what are the weight lifting base numbers, I mean numbers that several Olympic coaches consider as base numbers for virtually any athlete from sprinter to swimmer. And these are for 1 rep max male, dL 2xBW, Squat 1,5BW, bench 1xBW. Upping each of these by 0,5BW is considered as game changing even though power lifters consider this rookie numbers. That is what woke as fuk folks don’t get. They hear 150kg and they lose their sht, while any seasoned Joe Shmo powerlifter does 250kg. You won’t see too many folks preaching Yoga, Pilates, Functional training or Crossfit do the ‘“base”.
  • 1 1
 @RadBartTaylor: you clearly don’t understand fitness then. Everything compliments riding. You use your entire body when you ride.
  • 4 0
 One major advantage is the increased strength and power from an" improved" Central Nervous System.

Let's say you have 100 muscle fibres across any one muscle.

If you're not used to training with "heavy" weights (if using the good explanation from tom666), you will likely be using 50-60* of those fibres (even in an all-out effort, you may only use 65). Training effectively with "heavy" weights means that over time you can recruit more of the muscle fibres that you currently have without necessarily adding muscle (weight) - not that this is always a bad thing.

The CNS adapts to the stresses of moving heavy weights (or moderate weights quickly and powerfully - the effect can be very similar) allowing you to recruit, say 65-75 of your available fibres.

This means that effective resistance training (using an appropriate medium) allows you to use more of what you already have (but weren't using). So now you can exert more power and control whilst reducing fatigue.

It's very common for people who are new to resistance training to see a quick improvement in strength without an accompanying increase in muscle mass.

*numbers for explanation purposes. I don't care what the actual numbers are!

And if you think you're recruiting 100% of your fibres, you're likely mistaken or giving yourself direct adrenaline shots into yoru heart!!
  • 2 0
 @sino428: lol, incorrect
  • 1 1
 @RadBartTaylor: you clearly have it all figured out. If you want to continue to be clueless be my guest.
  • 3 0
 @RadBartTaylor: I would agree that there's likely very few guys in WC Enduro or DH that can squat 200kg. There's a lot of them probably could if they trained for the purpose of squatting that weight, but who can do it right now? Probably sub 10 like you say.

I didn't argue against my own point - the point was that there is relative strength and there is absolute strength and that those are different things. It's all about how we define what is heavy or what is strength. Strong relative to bodyweight, strong relative to the competition, strong compared to how strong your were 6 months ago. Absolute strength disregards all relative measures and says what is a large amount of weight. An over 200kg squat is absolutely strong - strong for anybody. What benefit would that bring to riding bikes? Depends.

You're completely correct that squatting 200kg at 70kg vs at 100kg mean quite different things. A barbell squat or deadlift is only one way of measuring strength and is highly bias to those with good leverages for completing those lifts and those who have practised the movements. If you measured strength in another way, such as lifting an atlas stone, carrying a sandbag, using a leg press, performing a yoke carry etc you might find that different people and body types have different levels of success at each.

Bicycle racing is so multifaceted that there will never be only one body type does well, or only people with elite levels of strength do well.

Merry Christmas everybody by the way Salute
  • 2 0
 @Mfro: You explained that very well.
  • 1 0
 @tom666: excellent food for thought.
  • 2 0
 @tom666: "Getting yourself to a place where you are able to perform squats and deadlifts that are heavy (say over 200kg) will likely have a very positive impact on your riding"....that was the part I disagreed with. That takes dedicated heavy weight training and would negatively impact riding for most, not to mention drastically change their body composition if they have the Gene's for it..

We really need to look at "work" load...100kg squat when your 5-4 is much less work than doing the same squat at 6-4.
  • 2 1
 @tom666: 200kg is nearing the top of the range of monsters like track cyclists and BMX racers. I think the heaviest I’ve seen on insta was 230 among one of BMXers in the Dutch team And they need this muscle mainly for first few pedal strokes, mainly because they run single speeds. No MTBer, even Downhillers needs this much torque per pedal stroke. Even Graves lost 10kg of muscle to do Enduro still being one of the more muscular competitors in the elite. It seems that 2xBW for 1 Rep max SQ is the final threshold for diminishing returns for MTB. One has to remember though, that BMXers work just as much if not more on speed since after they reach the bottom of the ramp their cadence reaches insane RPM numbers and their pumping is out of this world. Their section trainings where they accelerate from the top of the berm and send insane doubles and tripples are some of the most impressive expressions of athleticism. Most of us would not complete an SX track on a BMX in one go.
  • 1 0
 @WAKIdesigns: good example
  • 2 0
 @RadBartTaylor: @WAKIdesigns: I think you guys are getting way too hung up on the exact figure stated. The reason I gave a figure was to illustrate something that would be heavy for anyone.

I've said it all already at this point.
>there's many ways to measure and build strength, barbell movements are just one (a good one)
>you can define heavy several ways
>being strong will help you be fast but it's only a small part of a very multifaceted equation
  • 1 0
 @tom666: let’s just mention RPE 9-10 and have great holidays Smile
  • 3 2
 Brendan Fairclough will smoke a fool in DH racing and so will Josh Bryceland or Troy Brosnan.

None are power lifters. All are efficient & powerful riders. Go to the gym to keep your body moving and loose and balanced.
Don't go to the gym to be a better racer. Lifting keeps your body healthy in a 360 degree realm so you can go try to be fast on your bike.
  • 7 0
 Your statement reads somewhat of a contradiction to itself.
  • 3 0
 they aren't power lifters but I bet they can all go pretty heavy. Go watch Richie Rude vs Mike Levy Humbled episode, dude is jacked
  • 1 0
 Well said.
  • 1 0
 @lognar: Richie is something like 20+ pounds lighter than when he set the world on fire as a DH racer. He was 14 & sorta doughie and dusting grown men minus any PR's in a gym. When people pointed to their pits when I asked who he was...I just assumed he was Richie's dad, but nope...there he was not even 15.
  • 2 0
 @blowmyfuse: its seem to work for bruni and pierron, and gwin for years
probably depends on the riding style
  • 2 0
 Strengthening the core and posterior chain gives you more power on the pedals and also leads to slower fatigue. Lifting 'light' does NOT create the necessary stimulus for significant increase in power. Fact.
  • 1 0
 True, but if we're arguing extremes then both ends of the spectrum are a bit pointless in terms of a time investment.
However, on a side note, I would argue that more power does NOT translate to slower fatigue as a general rule (slow twitch fibers being what xc cyclists need more of compared to dh racers).

Personally, (and I'm a shit rider btw) I've noticed a lot of improvement since incorporating balancing exercises as recovery tools in between intensity sets.
Practically all my lifts are on rings, ropes, or balancing platforms, I have limited time and energy to dedicate towards strength and conditioning and very wary of bringing heavy lifts in. The rewards are not obvious to me (time, increase risk of injury). The way I see it, my goal is to be robust enough to deal with impacts but more importantly, have the balance and endurance to deal with the other aspects of the trail.
  • 1 0
 @Ian713: Yes, at the end of the day, science does not override what we wish to do with our time.
  • 1 0
 @kevinsliwinski: that's a non-sequitur, but a catchy one nonetheless.
  • 1 0
 @Ian713: doing lifts in unstable surfaces is counter productive. If you want to do some stuff on a balance ball as a supplement to help improve you balance that’s good. But if you are doing all your exercises like squats, presses, etc while standing on a balance ball you are just wasting your time and not getting the most out of those movements. Doing them on stable surface allows you to add more weight, control it better, and keep better form, all which increase the benefits of the exercise in the first place.
  • 1 0
 @sino428:
It's not a compelling argument, you couldn't possibly know if I'm doing explosive plyometrics, intensity intervals, or if I'm training for power or endurance. Power lifts on unstable surfaces is suicidal but that was never my question anyhow.
For me lifting and exercise is about experimentation to some degree. Increasing the instability forces me to focus more on form to control it better and I like that mental aspect of it.
  • 2 2
 @kevinsliwinski - agreed, but you need to compliment with plyo and sprints. All BMX racers do it. Otherwise you get slow. You become a low RPM tow truck.
  • 1 0
 @Ian713: it doesn’t matter what you are doing. If you are only doing it on an unstable surface you are not getting the most out of those exercises.
  • 1 0
 @sino428: There are variables which appear to have escaped your consideration.
E.G. if the point of the exercise is to develop balance on an unstable object, your contention is, a person isn't getting the most out of that exercise if they work their way up to being able to do it on an unstable surface?

Doing dips on rings is much harder than on a dip bar. Are you going to tell every gymnast who shuns a dip bar that they aren't getting the most out of that exercise?
What if the point is to reach muscle fatigue faster without increasing the weight? Other than decreasing break times, there is another variable which can be altered....just saying.

Anyhow we've probably already crossed the line into "you're a c*nt- no, you're a c*nt!" territory so I'll let you have the last word and thank you for the conversation.
  • 2 2
 @Ian713: Power is strength in time. Each exercise is subject to three variables: intensity (load), speed and volume. They are interchangeable. 1 rep max is maxed out intensity. The more reps you do, the more tou can jiggle with remaining factors.

Exercises on unstable surface condition your deep muscles responsible for balance and your nervous system, if you by any chance are undeveloped in that area. It does not count as strength conditioning. Stability wise one should make sure they train obliques and stuff like gluteus medius. The stuff that Nino and kate Courtney do is fricking stupid to say the least.
  • 1 0
 @WAKIdesigns: a lot of that stuff is likely for show. Doing shit on a balance ball, while not the most efficient workout is still difficult. Put that in videos and it has a wow factor. I guarantee they are also doing plenty of standard exercises on stable ground as well.
  • 1 1
 @Ian713: I certainly don’t think your a c*nt, and I don’t really care what you do. If you want to waste your time on rings and balance balls that’s cool. I see people doing dumb shit in the gym all the time and I would never go out of my way to correct them because I really just don’t care what people do.

But if your going to post it publicly, where someone else could see it and might think it’s a good idea then I’m going to point out bad information when I see it.
  • 1 0
 @WAKIdesigns: If I've done good form, am sweating and am stronger as a result, then I'm counting that as strength and conditioning, i koniec.

I've no idea what the pros are doing as far as acrobatics but I'm not a pro so my needs and theirs are likely as different as they are similar. People do get enchanted by novelty but they also get stuck in dogma too. I like to look for a balance (pun intended).

Now if we look at training power then I see the sense for it up to a point. What happens when someone can comfortable squat 2x their body weight, is that enough? Why not 220%?
There must be a point (and it may be well below being able to squat 200% of one's body weight) at which a person has enough of the main muscle groups to cope with an activity. So my question is what a professional trainer thinks the line is at (I'm thinking someone with a ph.D in exercise physiology and/or biomechanics).
  • 2 1
 @Ian713: these numbers come from coaches who observed hundreds if not thousands of athletes in different disciplines. It’s Olympic level, nobody takes chances and the methods are quite developed. Not because some a*shole on adderall says so on his YouTube channel after he read a few articles based on unfinished half arsed studies by PhD students. Like Mark Rippetoe says: doing anything is better than doing nothing. If you were doing nothing running will increase your deadlift. Doing just crossfit will improve your lifts. To a point.

Classic lifts take no more than 30 mins of gym time and bring big benefits to almost every person out there. Diminishing returns are there for every sort of activity but getting to 2x/1.5x/1x is a matter of half of a year of focused training. Once you get there, Maintaining such level is not hard at least for folks under 50 which makes periodization easy.
  • 1 0
 @WAKIdesigns: Which numbers? I assume you're talking about ratio of body weight to dead lifts, squats and bench press.
I'm not disputing what you've written btw, A) it's rather objective, B) it's interesting to consider for the next time my routine gets a modification.
  • 2 1
 @Ian713: I didn’t want to say that exercises on unstable ground are bad, but I would not make them the foundation of one’s regime and this is exactly an impression one could take from watching videos with Nino or Kate. I have a balance plate at home and do basic exercises on it. I also love push ups on TRX because they create more tension in the upper body. But I also do plyo push ups and ballistic throws which freak people out on the gym. For speed I found rowing on the bike excellent. You look like you are mentally sick but it is really good. 1 minute and you are wasted if you do it quick enough. I always look how BMXers train. The latest fashion is box jumps with landing on straight legs. In this way you use same power and achieve same vertical displacement of your hip but you require lower box which means you can do a few more reps in same time and don’t need to worry for being sore or risking potential injury due to eccentric load when jumping down off a tall box after each rep.
  • 1 0
 @WAKIdesigns: the variable you didnt directly mention is distance....tall person does much more relative "volume" than short person with same reps, same weight and same speed.
  • 2 1
 Absolutely bananas no one is calling this what it is: CrossFit.

No CrossFit didn’t invent deadlifts, squats or pressing, but he was in a CrossFit affiliate doing CrossFit!

Word to the wise, if you want to get better and long duration, sustained intensity types of competition/trials, work on power output (force x distance over time). Concentrate on moving large loads long distances quickly. If you had to pick one movement, squat. In particular, the back squat.
  • 2 1
 Back squat is hard to do in a powerful manner unless you want to get shorter Smile Nobody stops you for using high bar speeds but if you are into power, the Olympic lifts fit the bill. Even if as simple as clean and press. Not everyone is blessed with ROM for snatches. They also require discipline and skill.
  • 1 0
 Back squatting does not make you shorter. Please if you feel that way provide some evidence from a medical study outside of a corrupt organization like the NSCA or the ACSM. If resistance isn’t your thing, then air squat. Major muscle recruitment is the intent. And that creates higher potential for power. Honestly, I’m not really sure what you’re arguing or attempting to prove. Lifting is beneficial, no beans about it. If you lack range of motion, obviously don’t put your body in compromising positions, but also, work on being less decrepit.

Strength or Resistance training develops power. It comes in many forms that also develop: speed, coordination, strength, agility, balance and accuracy. You can eve develop cardio/realities endurance and stamina. I would suggest not spreading misinformation under the guise of informing. Looks dangerous @WAKIdesigns:
  • 1 0
 @BischTits: power is work in time. Work is force x displacement. The higher the bar speed/acceleration the more “powerful” is your move. Each rep of squat of a set of 5 can take a second, 1,5 second. 1 rep max can easily take 5 seconds. This means that time of moving weight over same distance is up to 3 times longer, while weight you move (5 rep max vs 1rep max) is barely 30% higher. If you back squat fast enough it means you will jump up with the bar on your back, which means you will land, which means bar will land on your back, which means your spine will get compressed. Same can be experienced with poorly executed clean& jerk with bar being caught over your head with near straight legs, meaning your spine takes the load. This is what I meant by getting shorter. It was a joke. And if you think people don’t do it, you are naive. Backsquats are not to be trained like Olympic lifting like Clean (which is basically a very powerful deadlift, leading to front squat). To summarize, back squats are great for building strength, but they are a rather poor exercise if building power and speed is your objective.
  • 1 0
 Power = force x distance / time. That we can agree on. You’re assuming when I said back squat that meant 1 RM. could not be further from the truth. Try back squatting with a pvc pipe. Or simply air squat. As someone who has been a gym goer for nearly 20 years, I have not seen what you claim happens regularly. And even if it did, I would contend the benefits outweigh the potential injury.

I think your opinion is completely uninformed and could benefit from some real world application. @WAKIdesigns:
  • 1 0
 @BischTits: 1rep max is impossible to jump with, 5 possibly hard as well. I commented on doing plyometric weighted backsquat being stupid, not air squat with pipe. Also you call me uninformed yet you propose plyo squats for mtbers? And you call crossfit bullshit? I don’t care how many years you spent on the gym man. I am riding for 20 years, we have a kid who rides for 3 years who rides better than me. I even agreed with your initial comment, I sense you wanted to show your authority man... nobody wants to take that from you chill out. You’d see me in the gym you’d clap to what I do if you really do what you describe in your first post.
  • 1 0
 @WAKIdesigns: Maybe we're getting lost in translation here, for sure this is getting lost in the woods. I'm not sure what you mean by plyo squats. And for the uninitiated, an air squat would be considered a 1RM. There are many, in fact infinite ways to scale every movement.

You didn't provide any evidence for your senseless claims, so I thought I'd offer where my perspective is coming from. I think CrossFit is an incredible GPP program, and for the majority of the population a great tool for escaping decrepitude. That doesn't mean it's the only way to achieve fitness or superiority in sport.

It's too bad I probably won't get to see you in the gym, I sense a face to face interaction between us would go much differently than an internet conversation.

Squatting is good, so is major muscle recruitment. Best of luck to you and your kid in each of your biking endeavors.
  • 1 0
 I have been on F4R for about a year. The intensity of the workouts is eye opening! But once you get to grips with it (scaled down movements are a savior) the gains are immense!
  • 1 0
 Good video, would be far better if he did a bike watts test before starting the weight program see how his peak power and 20sec power improves.
  • 4 2
 None of this helps if you keep eating that basket of biscuits a day.
  • 2 0
 I hear that guy got caught beating it in a theatre, pee Wee Herman shit
  • 2 2
 Crosshit , where bad form is the norm! in all seriousness promoting all of this sloppy incorrect lifting is just gonna injure and set back riders
  • 1 0
 Lol, I also have a big ass "...and I'm just not using it!" Time for some off-season ass training!
  • 1 0
 Nice video. Dan has alot of room for gains. Lotta of stuff in there PB'ers can do at home.
  • 1 0
 @JonnyThompson link to Fit4Racing is broken
  • 2 1
 Baseball caps......in the gym.....why?
  • 1 0
 block the sun
  • 2 0
 ....balding....
  • 1 0
 Holy smokes Dan W is one strong mofo.
  • 1 0
 GRIP2Racing
  • 1 0
 Nice work coach JT!

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