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Masters XC Base Training Plan Question

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  • This topic has 8 replies, 4 voices, and was last updated 5 years ago by AvatarEd.
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    • #12870
      AvatarEd
      Participant

      Lynda,

      I just came off of your 40+ Masters 100 Mile Mtn. Bike – PR plan. I used it to prepare for the Austin Rattler which I completed on 3/28. Now, not having a next race in mind, I’m going to go back and use the 40+ Masters Cross Country Base Training Plan I purchased from you some time ago.

      My question: In the first weeks of this training plan you include box blasts and one-armed snatches for the Prep 1B weight workout. Am I supposed to do TWO sets of 20 for the box blasts and the one-armed snatches, or just ONE set of 20 for each of these exercises? I understand I am to complete two sets of 20 for the power clean, push-press barbell, and standing straight arm pull down. I’m just unclear about the box blasts and one-armed snatch.

      Thanks!

      -Ed

    • #12871
      AvatarLynda
      Keymaster

      Ed,

      Yes two sets of the box blasts and one-armed snatch. I know it is hard to read the workout description with all the video demo links. Here it is re-written below without the links.

      Focus: Adaptation to strength training.

      Warm up with 5 mins of cardio activity. Then do 2×20 reps with 30 secs rest between sets. Use very light weights or body weight only. Never go to failure. Lift with good technique and at a comfortable speed.

      2 x 20
      – Power clean
      – Pushpress barbell
      – Glute bridge 1-leg

      – 10 minutes of core work

      2 x 20
      – Box blast
      – Dumbbell 1 arm snatch
      – Standing straight arm pull down.

      – 10 mins do core work or strengthen a personal weakness or complete personal rehab exercises

      – 5 minutes of stretching.

      Lynda

    • #12872
      AvatarEd
      Participant

      Bummer! I hate those two exercises!! Well, that’s what I thought and have been doing two sets.

      Thanks!

      -Ed

    • #12879
      AvatarKgil
      Participant

      Hey Ed,

      I was reading your last post and I had to chime in. I was on the same plan and I felt the same exact way you do about those two exercises. I started doing them in early December and Lynda still has me doing through the XC Build Peak & Race plan. Until recently, I could barely complete 2 sets of 20. However, when my friends and I went riding on some very rock technical single track, I was able to power up tall ledges that most all my friends couldn’t clear. I am convinced it was these two exercises that made a difference.

      Just my $.02. Cheers,

      Kevin

    • #12881
      AvatarLynda
      Keymaster

      Kevin – Thx for adding your experience!

      Lynda

    • #12893
      Avatarksb
      Participant

      Sorry to jump on here – I’m also doing 40+ XC Base – so box blasts 20 on L leg and 20 on R leg constitutes only 1 set? So I should really be doing another set?
      Dumb bell – 20 on R arm and 20 on L arm is one set?

      Thank you!

      • #12896
        AvatarLynda
        Keymaster

        Correct.

    • #12899
      Avatarksb
      Participant

      *sad trombone*

      Thank you.

    • #12956
      AvatarEd
      Participant

      Kevin,

      Thanks for the motivation!

      I slacked off pretty much all of my weight training, including the box blasts, the last four or five weeks of my training. My excuse is not even worth typing. After listening to Lynda’s podcast last week on Mountain Bike Radio for the 40+ crowd and not achieving the results I was after in my last race, I’m going to make a more focused effort at all of the weight training. Sounds like us old guys need this more than ever!

      -Ed

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