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Fundamentals: MTB DH / Amateur / Youth 12-17yrs / Base

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Fundamentals: MTB DH / Amateur / Youth 12-17yrs / Base

Author

Blueprint Athlete Development // Joel Harwood

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Length

12 Weeks

Plan Description

This Base Phase plan is built for youth downhill riders (ages 12–17) training 6–12 hours per week. It is designed for student-athletes who are making the transition from a return to routine at school, and who require a more efficient use of time to allow for academic and athletic success.

The focus is on building aerobic fitness, general strength, and foundational downhill skills in a low-pressure, fun-first environment.

Riders will engage in Zone 2 trail rides, intro to tempo riding, and strength training.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
strength x7
00:31:00 00:15:00
Bike x2
03:49:00 04:05:00
MTB x2
03:20:00 03:00:00
Other x1
00:23:00 00:45:00
Rowing x1
00:15:00 00:15:00
Day Off x1
—— ——
Run x1
00:23:00 00:30:00
Custom x1
00:11:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
strength
00:31:00 00:15:00
Bike
03:49:00 04:05:00
MTB
03:20:00 03:00:00
Other
00:23:00 00:45:00
Rowing
00:15:00 00:15:00
Day Off
—— ——
Run
00:23:00 00:30:00
Custom
00:11:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Joel Harwood

Blueprint Athlete Development

Blueprint Athlete Development takes a holistic, long-term approach to coaching. Our team of coaches and trainers has the education and experience necessary for ongoing progression and a meaningful experience. We have extensive experience and education with sport science, strength training and mental performance. In addition, Blueprint coaches also have nutrition and sport specific experience to provide added value to the athletes we work with.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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