Keep progressing after completing the 12 Week programme
This is the follow on for those who have the 12 Week Training Programme and want a new challenge! This plan is tough. The workouts are tough. The intervals are horrible. A lot of the exercises are advanced. It's going to make you work. If you are reading this though, that probably gets you a little excited. You know from following the 12 Week programme that the harder you work off the bike, the better your fitness and strength on the bike.
A good training programme needs to build on itself week after week and month after month. You'll have found in the 12 week programme, that each month the plans got harder and harder. This progresses on from there. The first month is tough, and they build up from there. Your body gets used to doing the same thing, so if you follow the same plan for too long (more than 4-6 weeks) your results will start to stagnate. This plan will build on the progress you made in the 12 week programme and blast your fitness, strength, flexibility and confidence to the next level!
Just like the 12 Week Programme
Detailed videos of every exercise
Whether you do the gym or the home plans, you get detailed demo videos of every single exercise. You'll learn how to do every exercise perfectly and the common pitfalls to avoid. These can be viewed on any device. Anywhere.
One payment. Lifetime access.
No monthly commitment.
The Programme comes as a digital download. As soon as you purchase it, you are sent an email with the download link. You use your personal link to download the guide to any and all of your devices. The guide contains everything you need to follow the full 12 weeks of the programme. It never expires. You keep it forever. There is no monthly subscription. Pay once and it's yours forever.
How it works.
Simple to follow. Extraordinary results.
The programme is very simple to follow. You first choose whether to follow the gym plans or the 'home' plans. The gym plans use a typical commercial gym. The home plans only require a resistance band and can be done anywhere so whether you want to train from home or on the road, you can. You also do interval sessions which require any kind of bike (indoor trainer, road bike, mountain bike etc.).
Have questions as you go through the plan? You can use the 40,000 strong Facebook group to ask other followers and get a rapid response or email me directly for a personal response.
How often do you train?
The plan fits into even the busiest of lives.
Each week you do 2 resistance sessions (home or gym) plus 1-2 interval sessions. The resistance sessions take around 40-50 minutes each. The interval sessions take around 30 minutes.
If you are on a tight schedule though, the plan can be easily tweaked. You may want to take 10 days to complete 7 days of the plan for example. If you have any questions about making the plan fit into your specific schedule, then email me at email@example.com
Included in the programme
- New advanced mountain bike specific training plans, with HD videos demonstrating each exercise. These mean you can really build on the strength, flexibility and fitness you built in the first 12 weeks and take everything up a notch. As you get fitter, the plans get harder.
- New Structured and specific interval sessions for you to complete every week, twice a week. These interval plans detail the exact speed, resistance, rest and work time of each interval, taking away all the guesswork and guaranteeing you the best results in the shortest space of time. You can complete these either on a static gym bike, turbo trainer or outside on a 'real' bike just like before. These intervals are tough. You'll find you are working harder than on the intervals in the 12 week programme and really pushing yourself. Of course, this means even better fitness on the bike!
- All new daily stretches. These 6 stretches, when completed daily, will really help you improve your flexibility and posture. Because the stretches are new to you, you'll find that you get further improvements to your flexibility and mobility, as they will be stretching your muscles in slightly different ways and at different angles than before.
- Tons of new info on advanced goal setting, becoming unstoppable on the bike, what makes a rider advanced, recovery tips and loads more. Like before, half the booklet is detailed information allowing you to advance your knowledge further