2_Day_Strength
Day 2
Format:
Exercise > Sets and Reps > Tempo > Rest
Clapping Push Ups > A1 > 3 X 5 > 1-0-* > 30 sec.
Uni Hip Lift > A2 > 3 X 6-8 > 3-3-3 > 30 sec.
(* means to explode quickly)
Uni Box Squat > B1 > 2 X 6-8 > 3-1-3 > 30 sec.
Pike Push Ups > B2 > 2 X 6-8 > N/A > 30 sec.
360 Degree Lunges > C1 > 2 X 6-8 > 3-3-3 > 30 sec.
Door Frame Rows > C2 > 2 X 6-8 > 3-3-3 > 30 sec.
Renegade Rows > D1 > 2 X 6-8 > 3-3-3 > 30 sec.
T Push Ups > D2 > 2 X 6-8 > 3-3-3 > 30 sec.
For detailed explanations of each exercise please check out the Day 1 and Day 2 exercise demo videos.
If you find any of these exercises to be easy (making sure that you follow the prescribed tempo) then you can use this trick to take it up another notch. It is called the one and a quarter rep technique and simply has you do an additional quarter rep at the bottom of the exercise. For example, on the push up you would lower yourself down and pause using the prescribed tempo, only this time instead of coming straight back up you would only come up 1/4 of the way and then go back down, pause again and then come back up all the way. That counts as one rep and allows you to overload the weakest range of motion by doing twice as many reps there.
This workout is intended to be a 2 day per week workout and serve as a starting point for mountain bikers who either do not currently strenght train or are looking to get into a more "mountain bike specific" workout.
It also does away with the common mountain biker excuses of not having a gym membership or equipment at home. For those that have good strength and body control already, they can turn it into a 3 day per week routine using this pattern:
Week 1 - Day 1/ Day 2/ Day 1
Week 2 - Day 2/ Day 1/ Day 2
Week 3 - start pattern over again
As you can see your body can provide ample resistance for you to start incorporating strength training into your program. Given the fact that this routine will help you sprint faster, handle rough and technical trails better, climb quicker and give you increased body awareness leading to faster skill progression you owe it to yourself to give it a shot for at least 4 weeks. Investing some time tuning up the engine that drives your bike will simply make riding more fun, and having fun is still what mountain biking is all about.
----------
James Wilson is the creator of the MTB Strength Training System, an innovative strength and conditioning program designed exclusively for mountain bike riders. Those interested in learning more about his unique program can visit www.MTBStrengthCoach.com. where he offers a free e-mail newsletter, and more detailed Mountain bike training programs.
Format:
Exercise > Sets and Reps > Tempo > Rest
Clapping Push Ups > A1 > 3 X 5 > 1-0-* > 30 sec.
Uni Hip Lift > A2 > 3 X 6-8 > 3-3-3 > 30 sec.
(* means to explode quickly)
Uni Box Squat > B1 > 2 X 6-8 > 3-1-3 > 30 sec.
Pike Push Ups > B2 > 2 X 6-8 > N/A > 30 sec.
360 Degree Lunges > C1 > 2 X 6-8 > 3-3-3 > 30 sec.
Door Frame Rows > C2 > 2 X 6-8 > 3-3-3 > 30 sec.
Renegade Rows > D1 > 2 X 6-8 > 3-3-3 > 30 sec.
T Push Ups > D2 > 2 X 6-8 > 3-3-3 > 30 sec.
For detailed explanations of each exercise please check out the Day 1 and Day 2 exercise demo videos.
If you find any of these exercises to be easy (making sure that you follow the prescribed tempo) then you can use this trick to take it up another notch. It is called the one and a quarter rep technique and simply has you do an additional quarter rep at the bottom of the exercise. For example, on the push up you would lower yourself down and pause using the prescribed tempo, only this time instead of coming straight back up you would only come up 1/4 of the way and then go back down, pause again and then come back up all the way. That counts as one rep and allows you to overload the weakest range of motion by doing twice as many reps there.
This workout is intended to be a 2 day per week workout and serve as a starting point for mountain bikers who either do not currently strenght train or are looking to get into a more "mountain bike specific" workout.
It also does away with the common mountain biker excuses of not having a gym membership or equipment at home. For those that have good strength and body control already, they can turn it into a 3 day per week routine using this pattern:
Week 1 - Day 1/ Day 2/ Day 1
Week 2 - Day 2/ Day 1/ Day 2
Week 3 - start pattern over again
As you can see your body can provide ample resistance for you to start incorporating strength training into your program. Given the fact that this routine will help you sprint faster, handle rough and technical trails better, climb quicker and give you increased body awareness leading to faster skill progression you owe it to yourself to give it a shot for at least 4 weeks. Investing some time tuning up the engine that drives your bike will simply make riding more fun, and having fun is still what mountain biking is all about.
----------
James Wilson is the creator of the MTB Strength Training System, an innovative strength and conditioning program designed exclusively for mountain bike riders. Those interested in learning more about his unique program can visit www.MTBStrengthCoach.com. where he offers a free e-mail newsletter, and more detailed Mountain bike training programs.
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