DOWNHILL OVERKILL.

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2 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Conditioning for Downhill/MTB. Just a basic template for getting amateur race ready. Rule of thumb: spend more time on the bike (+/-20%) then in the gym. When you spend 5 hours a week in the gym, ride 6 hours at least. ** DON'T FORGET TO WARMUP AND STRETCH AFTER YOUR WORKOUT!! **

DAILY CONDITIONING. 3 exercises, 16 mins

	3x15 reps	rest: 45s
Machine Inverted Row	3x10 reps	rest: 45s
	3x8 reps	rest: 45s

EXPLOSIVE POWER. 7 exercises, 58 mins

Kettlebell One-Arm Swing	4x10 reps	rest: 45s
Machine Inverted Row	3x10 reps	rest: 45s
Barbell Push Press	4x10,8,5,5 reps	rest: 45s
Barbell Squat	4x12,10,8,5 reps	rest: 60s
Barbell Bench Press	5x12,8,5,5,5 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 45s
Cable Grip Lat Pulldown (Narrow Grip)	4x10 reps	rest: 45s

FULLBODY BREAKDOWN. 7 exercises, 55 mins

	3x5 reps	rest: 60s
Barbell Deadlift	5x12,10,8,5 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 45s
Dumbbell Incline Bench Press	4x12,10,8,5 reps	rest: 45s
Cable Rope Face Pull	3x15,12,10 reps	rest: 45s
	3x12 reps	rest: 45s
Cable Wood Chop	3x20 reps	rest: 45s

FULLBODY TEMPO. 7 exercises, 1 hr 3 mins

	3x10 reps	rest: 45s
Barbell Squat	4x12,10,8,5 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x20,15,12,10 reps	rest: 45s
Cable One-Arm Seated Row	4x20,16,12,8 reps	rest: 45s
Cable Shoulder Extension	4x10 reps	rest: 45s
Cable Wood Chop	3x20 reps	rest: 45s