Power is the ability to express strength with speed. And you can’t create strength without a body that has optimal stability and mobility, and you can’t create that until you’ve solved your body’s weaknesses, joint stiffness, muscle tightness and posture.
Program #1 – “Rebuild and Restore”
In Program #1 of the PERFORMANCE PYRAMID, you begin to build a wide base for mobility, flexibility and stability with the Enduro Rebuild and Restore, which is designed to optimize your body’s foundation and make you looser and more stable.
You see right now, based off my experience in taking more than 1000 clients through my physical screening process, 98% of you have flexibility and stability issues that you’ve “accrued” over your lifetime due to injury, repetitive stress and trauma.
It’s those scenarios that have created your inflexibility and instability issues, and the goal of this first program is to begin the process of dealing with those limitations using stretches and corrective exercises.
Take, for instance, posture (just one of the issues we’ll address with this first program). Just think about it: most of us riders spent spend a ton of time in flexion on the bike, and then again working at a desk or on a computer, and then again behind the wheel of a vehicle…and all of this can lead to dysfunctional shoulder movement patterns, disrupted breathing mechanics, and an overall decrease and inefficiency of power between your handlebars and your pedals.
That’s why we NEED to counterbalance this over-flexed lifestyle if we want to be true high-performance athletes out on the track…and even if all we want is to avoid injury, stiffness and soreness.
Think of this first program as if you were designing and building a MTB frame. With this example, we know that it needs to be built of strong material. It needs to be welded, or molded, by a professional. And it needs to move where it’s designed to move, and be stiff and stable where it’s designed to be stiff and stable … just like your body!
Program #2 – “Stabilize and Mobilize”
Now Program #2 of the PERFORMANCE PYRAMID has a focus on Enduro Stability and Mobility. This is where we begin to move toward more “movement pattern re-education” utilizing the newfound flexibility and posture platform that was created in Program #1.
You’re going to use effective, efficient movement patterns so that you maintain strength and control through the entire range of motions you need on the track.
This is also where we’ll correct and re-train some of those bad habits that may be killing your performance without you even knowing it – old muscle memory patterns that are actually holding you back.
Using our bike example, now that the frame is built, this is the time that you would begin to add the working parts to the bike that will allow it to move properly. These parts will now allow the entire bike to come “alive” with all the parts working together so that the bike will perform EXACTLY the way the builder intends it to!
Program #3 – “Strength”
In Program #3 of the PERFORMANCE PYRAMID, we focus on Enduro Strength. Now we start to have some more fun in the training by laying down a strong foundation so that in program #4 you can have access to your power!
Here we are challenging not just the muscle system, but also strengthening your balance, coordination and pushing that nervous system to another level. One of the key pieces of this will be to focus on your muscle tendons, so that you gain strength while also increasing stability and you natural ability to prevent injury during a crash.
This is also where we’ll work on my secret ingredients: nerve and muscle growth. This is how you will truly transform your body from the inside out in a way that translates to strength and power on the track.
Here, in building your bike, is where you choose parts that can provide the most strength for your bike so it is reliable, can take big hits with no problem, and can shake off an accident like it was no sweat. Without strong parts, there’s no way you’ll feel 100% comfortable laying down some serious horse power and speed!
Program #4 – “Power”
Lastly- we come to the top of the PERFORMANCE PYRAMID, and it’s finally time to take advantage of your mobility, stability, new posture and movement patterns, and strength!
Now we start to add SPEED to the equation with our Enduro Power program that utilizes plyometric and speed exercises in movement patterns that are designed to give you the ability to LAY DOWN SOME SERIOUS SPRINTING HORSE POWER and uphill transition bursts when you need them.
Now at the last stage of the “building your bike” analogy, it’s time for you to hop on that bad boy and start ripping the cranks off, throwing it around, droppin’ the drops, slammin’ into corners and straight out getting every single ounce of performance that you can out of your bike!