Advanced Training

Our friends at MX Coach continue to instruct us with very interesting
reports on physical preparation
adapted to the needs of a sport as particular as Trial. The most important thing is to keep in mind that absolutely all amateurs can develop and improve their physical qualities in a specific way, so that our technique at the controls improves and we know how to optimize all the strength we have.

For this reason, it is very important to set short-term goals and try to enhance, at least, those aspects that are decisive for our sport, since good physical education will also allow us to avoid or minimize injuries. This time MX Coach has prepared an advanced Trial training with a series of exercises that you can see summarized in the attached video. In this chapter, Fran Delfín will talk about the stage of adaptation to this advanced training and give us the best tips to carry it out successfully.

Text and photos: Fran Delfín / Action: Chema Quer

All the riders have to go through this period, no matter how good we are and how much exercise we do. The duration of this phase will always depend on the athlete and the coach will allow him to make some evaluations at the foot of the court. The goal is to get a job Progressive & Global, that the sensations are good and that we can eliminate the possible imbalances that we carry in our body from the season or last training, (which we have already detected through the tests and assessments that have been previously carried out, discussed in the previous article).

We must start with a Proper heating, we like to warm up with squats like in the video, it will be enough to 4 sets of 15 reps, while we move our arms and open and close our hands, also working them isometrically, it is a global warming in which you get in tune quickly and have no problems needing machines or large spaces.

In this stage of adaptation, the exercises we must do will be global and directed, but we must change them little by little, until they are more and  more specific and autonomous, as in the video of this article. We will always introduce flexibility exercises, either before, during or after each training session.

You have to pay close attention to stretching, they should always be done when we have warmed up, since the muscles increase their internal temperature level and this favors quality flexibility training. When we’re cold, we lose that ability to reach our optimal stretch point.

We will conduct exercises of flexibility, the best results are obtained when the We train this ability on a daily basis (even several times a day), over time we will learn to determine what would be the optimal stretch point, since a stretch that is too gentle will not increase our current levels, otherwise a demanding stretch can cause a muscle injury.

Working all muscle groups will be essential in the same session, in order to distribute the effort in the most balanced way possible. Normally, when we start training a rider, we find that they don’t know how to use the loads and the shape is usually not very good.

Table of the average state of form that we usually encounter and the average state of improvement

To create a good base, we will emphasize strengthening and balancing the entire core area, which is where all the movements come from, this will improve the trunk area, in addition to protecting the spine.

We will give importance to continuous running in order to be able to work on the other physical capacities, based on endurance. So before training we will add a continuous 10′ run to warm up, as well as at the end of the load training, facilitating the consolidation of resistance, taking advantage of the final minutes, to return to calm.

In the gym we will use the weight that allows us to perform about 15 repetitions, we can do 2-3 sets of about 13 exercises, executing them strictly, with hardly any rest between exercises. And a minimal break between sets. We don’t have to worry about moving a lot of weight  and we do it correctly. We will avoid injuries and the progression will be safer and faster. It’s a good idea to change one or two exercises every week.

The number of sessions per week and the number of sets per session depends on the ability of each person to recover from the work they do and the time they have available.

At the beginning many exercises of this routine will be done with equipment (if we have them), and then we will introduce more unstable exercises, plyometric, and above all with greater explosiveness, such as the training you see in the video, than with a pair of dumbbells and a fit ball.  You can develop a training of one more level  Advanced, as we have mentioned, we will change the exercises and the stages, so that the stimulus is different. This work, together with running, rowing and cycling, will facilitate the consolidation of endurance, a basic quality on which we can later improve the other abilities.

In any case, everything will depend on you to a large extent, the coach must adapt this work depending on the rider and the time he has.

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