Video: World Cup Downhill Racers vs EWS Pros in a Strength Challenge

Dec 30, 2020
by Jonny Thompson  

We test downhillers Danny Hart and Adam Brayton vs Enduro Riders Elliott Heap and Ant Hale
Danny Hart is known for his amazing riding talent, not for the work that goes into his riding ability. We run you through a typical Fit4Racing session with him.

This session is part of his early offseason training, hence the amount of strength work and intense interval training. As the season gets closer the training will shuffle to a more capacity and dynamic based session. For now though, it was heavy deadlifts followed by a sweet assistance piece and an interval burner to finish.

Danny Hart was joined today with Adam Brayton, Elliott Heap and Ant Hale. Adam is also a pro DH racer and Elliott and Ant are both Enduro. We leveraged their competitive nature and put the DH guys against the Enduro in a head-to-head ski erg finisher. You must watch the video for the results.

The full workout looked like this:

Deadlifts – Work to a 3 rep max (this was for Danny), the others hit as many deadlifts as possible in 1 set at their current 3 rep max.

Assistance work – 3 rounds of 10 box set-ups each leg. Between each round, a “rest pause” set of upper body work. On round 1 the rest pause was pull-ups, on round 2 it was push-ups and on round 3 it was single arm rows.

Interval finisher – 30 on 30 off ski erg X 10.

We hope you enjoy this video as much as we enjoyed creating it. If you do choose to try this workout please be careful to warm up sufficiently and be mindful of the weights and movements to stay safe.

If you want to follow a fitness program like Danny, scroll our website and sign up to one of our MTB specific fitness plans. We train some of the best in the world but all of our programs are designed to be accessible to everyone, regardless of your level of riding or gym - Fit4Racing


28 Comments

  • 20 0
 Is there a t-shirt ban in this gym?
  • 17 1
 Only Garmin boob straps allowed!
  • 1 1
 "We don't have a lot of time, so why don't you shirt it up and we'll get what we need..."
"There's your shirt, no wonder you couldn't find it. It's on her!"
  • 1 0
 well it seems more like woman are banned there Wink
  • 17 4
 Little confused why they were able to get 16 and 11 reps on their claimed 3 rep max. Either they are brand new to deadlifting or they are vastly overdue for a retest. Seems like kind of poor programming.
  • 11 2
 The probable reason is that the guys tested there 3 rep max on their frost session back from a summer of racing and riding with maintenance training. Their strength had departed (obviously) but has quickly recovered from the 3-4 weeks we’ve done with them. Perhaps it’s excellent programming, not poor...?
  • 10 5
 I’m feeling pretty happy with myself. I’ve been going to CrossFit for three weeks and I already have the body of a pro downhiller. Hoping after a few months I’ll be into pro enduro racer territory.

How is DH so fast on a bike? f*cking insane!
  • 19 1
 One of the biggest myths of the health & fitness industry today: how ripped you are = how capable you are
  • 6 1
 @johnnyboy11000: This was shown in the Pinkbike Academy. Vlad was ripped, but had a weaker cardio than the others during the climbs.
  • 1 0
 @johnnyboy11000: I'd go a step farther and say that heavy strength training probably doesn't have a ton of carry over on the mountain, at least not from a risk/reward standpoint. From what I understand even pro football players rarely do straight bar deadlifting. These guys should probably be doing trap-bar deads or nothing, and sure as hell don't need to be working up to maxes.
  • 2 0
 @salmonfilet: I think a lot of people (myself included) do deadlifts because they enjoy it. It’s such a pure movement.
  • 1 0
 @jaame: I'd agree and I do them myself, but no matter how trendy they are they aren't without risk.
There's this notion among trainers right now (probably to keep up with the popularity of Crossfit) that every one of their clients should be on a regimen of heavy compound lifts, yet Danny Hart didn't need to do a single deadlift to get to where he is, or any the other elite downhiller for that matter, and risking a herniated disc doesn't seem worth it to me.
  • 8 0
 RIP headphone users
  • 4 0
 Ski Erg 30/30 is brutal !
  • 1 0
 Ski Erg´s & Air Bikes are modern day torture machines!
  • 4 1
 I like Jonny’s presentation !
Bit jalous to see these guys training, while my gym is closed. I’m going for a ride.
  • 1 0
 Still haven't built up the courage to do the 100 thrusters with burpees routine they posted some time ago. Maybe that'll be for january.
  • 2 0
 Danny a better rider.... pmsl
Rewind... Champert...

No better run ever. Smile
  • 1 2
 In the bro science labs all across the world it is known working out with your shirt off well have you setting PRS adding 24% to your Watts your testosterone levels will increase by 14.9 points but don't forget you need your pre-drink of viper venom gorilla semen and a mixture of alligator blood and shark DNA. .... #broscience
  • 2 0
 Is that Danny’s new baby watching on?
  • 2 0
 The real challenge here is to make the baby stay where it's at. How the heck do they do it? Please, let me know! Need fit4baby!
  • 1 0
 danny at fit4racing eh, big news for fantasy dh picks
  • 1 0
 I love the baby watching through the window!
  • 2 1
 Don't leave your best in the gym...
  • 1 0
 This coach is so much better than the dude in the privateer with Adam...
  • 1 0
 #sixpackbysummer
  • 24 0
 You drink slowly
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