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Ben Greenwood • Offroad Coach

@offroadperformancecoach

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🏆 I help offroad racers get strong, build stamina & dominate the dirt bike for 3 full hours👇🏽
racereadyoffroadcoaching.com

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Just wanted to shine a light on my client @crav0062

He started training with me about 9 months ago, when he was having chronic back pain that stopped him riding his dirt bike.

6 months later he won his class at his regional enduro series.

I’m not trying to paint a picture here that it was a perfect pain free progression.

Anyone who has overcome back pain will know, it can be a rocky road.

Sometimes there are setbacks.

To his credit, Mitch locked in & kept showing up.

Now he has a decent base of strength to continue building off.

He has also been making great progress on his rowing intervals & gotten back to longer efforts on his MTB for cardio as well.

All whilst juggling being a dad of a young family 🙌🏼

I’m opening up some space for a few new 1 on 1 clients next month, so if you have something you need to get on top of, drop me a DM to get a program sorted. by @offroadperformancecoach

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3 months ago

Most racers are rolling onto the start line with a half-empty fuel tank and don’t realise it until 90 minutes in when the lights go out.

If you are like I was when I was 18 (and knew nothing 😅) you probably think you just need to ride more & get fitter.

Here’s the kicker though..

If you keep showing up with a half-empty fuel tank, you’ll keep getting the same result no matter how hard you train.

Fueling & hydration is most peoples lowest hanging fruit & something I work closely to dial in with my clients.

Comment READY on this post to get my Race Day Fuel System checklist.

It’s a simple to follow 1 page doc with all the important metrics & timing to fill your fuel tank & crush a full race day. by @offroadperformancecoach

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5 months ago

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2 years ago

A lot of people talk about foot position these days when it comes to technique.

Personally I think intent matters more than position.

What are you actually doing with them?

Are you putting pressure into the pegs under acceleration or are your legs like pool noodles 😅

Seriously though, if you struggle with arm pump or getting traction through acceleration chop, or your transitions from seated to standing are sloppy, this could be one of the best things you learn to improve those areas ✌🏼

Shoutout @leattmoto_aus the best boots for feel & protection 💪🏼 by @offroadperformancecoach

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4 days ago

Every movement in the gym has an intended outcome.

The meat & potatoes of stimulus 🍗 if you will.

When it comes to hinging strictly, that stimulus is intended for the hamstrings.

That’s why it’s kinda important you keep your shins vertical & create tension in the hamstrings.

Squats for the quads.

Hinges for the hammys.

I recorded a longer video with a bit more thought behind this.

Search Race Ready Offroad Coaching on YouTube to watch 📺 by @offroadperformancecoach

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5 days ago

Righto this will probably get a few peoples knickers twisted 😆

When I got back from the USA the most common question I got asked was what I thought they did better.

I believe it is having a clear pathway for young riders to be developed on a 250f before jumping on a 350/450/500.

The EJ class in Australia should be capped at 250cc.

1. It aligns with the long term development of our next generation who build a career in our sport.

2. It creates a level playing field for all in the EJ class, which means skill can shine through.

If anyone really wants to race a 350/450/500 when they are 16, then just go and race a capacity class in expert or clubman, depending on skill.

Simple 🫡 by @offroadperformancecoach

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6 days ago

Picture this:

You get up to go moto for the day, eat a standard breakfast, probably about 600 cals.

Drive to the track, start riding about 10am.

Might be a multi hour trail ride with the boys.

Could be a few 30 minute moto’s on a sprint loop.

You snack on a couple bananas & a muesli bar.

Get done, pack up & it’s after 3pm by the time you drive home.

You’re on your way to burning 4000 calories for the day.

But have eaten less than 1000.

Sounds like a good recipe to get shredded.

It will most likely just get you skinny weak & tired if it becomes a consistent habit.

Understanding energy balance & how to manage it with adequate fueling is a key skill if you race moto.

This clip is from a full YouTube ep on the topic.

Search Race Ready Offroad Coaching on YouTube 📺 by @offroadperformancecoach

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7 days ago

New YouTube Ep drops tonight at 7pm.

This one I break down how we train “muscular endurance” on the Race Ready program.

Search Race Ready Offroad Coaching on YouTube 👍🏼 by @offroadperformancecoach

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25 days ago

The main goal of strength training is to actually get stronger.

When you do it consistently, a decent level of strength can be maintained with quite a low amount of volume.

Yes some exercise lend themselves to higher reps like a calf raise, or lateral shoulder raise as an example.

But for main compound movements you really only need between 10-20 reps that are actually hard PER WEEK on each movement to make substantial gains.

This makes even more sense when you understand that volume is the primary driver of fatigue.

Not intensity.

The goal in the gym is max stimulus & minimum fatigue.

Not the other way round. by @offroadperformancecoach

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a month ago

Personally I am not a fan of back squats.

They just don’t feel right for me.

I really like Zerchers or front squats.

I also have some clients who are 6’4” and can absolutely arse to grass sink heavy back squats.

That’s a good choice for them, & I encourage all my clients to complete squats as the variation that feels best for them.

Anecdotally my quads got way stronger & put on size when I gave up on back squats & went after progressing my Zerchers & RFE split squats.

Anyways which ever variation feels good & gives you confidence to push hard, is probably the best one for you. by @offroadperformancecoach

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a month ago

New YouTube Ep is Live.

This one we discuss how mobility is included efficiently across a training week on the Race Ready program.

Search Race Ready Offroad Coaching on YouTube for the full Ep 👍🏼 by @offroadperformancecoach

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a month ago

Upper body push pull power combo.

This is a staple favourite combo on the Race Ready program.

On Day 2 of the program we combine exercises like this with more direct shoulder work, hip & spine mobility, wrapping up with an easy spin.

It’s a quality session that leaves you feeling fresh to attack another hard workout the next day. by @offroadperformancecoach

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a month ago