Week 23 - Killer Stability Circuit

If you ain't pissed off for greatness, that just means you're okay with being mediocre.

“If you ain’t pissed off for greatness, that just means you’re okay with being mediocre.”

Had a killer work out today. Coming off an active rest week, I've been read y to hit it hard every day this week. Today was a stability circuit workout.

I started off with a 2mile run at an 8:22/mi pace. My goal while warming up is exactly that, warming up. I stretch dynamically before, during and after my warm up run. I keep my heart rate down in-between 140 and 150. I am 33 so keeping my heart rate under 145-ish keeping me in an aerobic heart rate zone.

From there my circuit consisted of:

Single Leg Reverse Band turns - I do 10/arm per leg. One set is essentially doing 40 band rotations. At my gym, I use the green band.

Lateral Box Jumps - One set is 20. Im not jumping on the box, Im jumping laterally from side to side over the box (36in high).

Saturday Night Fever - 8/arm @ 15lbs.

Single Leg Hip Lift on a Exorcise Ball - These are tough as **** for me. I do 8 per leg.

Band Swimming - I feel like an idiot doing these but I can definitely feel them working. I swim forward slowly for 45 seconds at a moderate pace and then swim backwards for 45 seconds.

Ab Roller - Another one that is tough as ****. I do 10.

Tri Rope Pull Downs into a Chop - I do 10-15 per side at 30-40lbs

Pistol Squats - 8 per leg. Final stop on this stability circuit.

I do 3-5 laps though these circuit work outs. Post circuit, I usually hop on the elliptical or Row machine for about 15 minutes. Post work out I spend 30 to 45 minutes working on the foam roller, mobility ball and stretching.

Live Fearless, Not Reckless.

Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me. If you have any questions, interested in training or programs, Hit up Dee or Lord Kenny.

Cheers Friends!

Nick Alexander 3/25/18 Nick Alexander 3/25/18

Week 23 - Explode & Power... Back at it

Hi Guys -

It was a great rest week for me. I really only rocked a stability circuit and a couple of low HR cardio days. Back at it this week, here as followed

Monday: Power Circuit (plyometrics)
Tuesday: Stability Circuit
Wednesday: Power Circuit (plyometrics)
Thursday: Cardio - Long run, Low HR (5mi+)
Friday: Rest Day
Saturday: Cardio Day - Spinning or Road Ride
Sunday: Cardio Day - Spinning or Road Ride

I was down in Moab, Utah a week ago now and rode the Whole Enchilada. From where I was shuttled to, it was only supposed to be a 20mi ride. Coming off of a week where I hiked 65+ miles in the three days prior, I didn't want to ride anything too long. In any case, I made a wrong turn somewhere down a jeep trail and ended up nine miles down near the canyon floor. It was a dead end of course, so by the time I climbed my way out, I pretty much doubled my ride into a 40 mi ride. Super fun, just didn't have the juice in the legs I really needed. Luckily, didn't feel any cramping until the path ride back to town!

I just wanted to say I really noticed the difference in my riding and over all ability after hitting the gym hard with Dee's MTB training program. Im not a paid advertiser, just wanted to say how awesome it is to notice the difference.

Live Fearless, Not Reckless.

Nick Alexander 3/5/18 Nick Alexander 3/5/18

Week 20 - Explode and Power

Hi Guys -

I completely spaced on posting yesterday so here it goes!

Monday: Stability Circuit Day
Tuesday: Power Circuit
Wednesday: Rest Day
Thursday: Power Circuit
Friday: Stability Circuit
Saturday: Cardio - HR < 150
60 minute Run
60 Minute Spin

Sunday: Cardio
Wind Sprints - Minute on the Minute Sprints (30-45min)
- 30 seconds @ comfortable jog/ Recovery Pace
- 30 Seconds @ Sprint
Row Machine - 30 Minutes

I just want to say that I have absolutely been in love with this circuit program. I think that this style of workout and programming is great for anyone that loves adventure sports and traveling. A lot of the body weight circuits, you can do anywhere along with your cardio.

I'm not a paid advertiser for MTB Training, I just took a chance on it and have loved it so far. This is my first off season training in this way. So I am super excited to see how my riding goes this summer. I feel into the trap that most people do when hitting the gym. Lifting and exorcising to lose weight and look a certain way. The problem is, there really isn't a motivating factor hitting the gym that way and is easy to make excuses on the days you just don't really feel like going. It is not sustainable. Find a hobby, something you love and then train to live ;)