Video: EWS Pro Trainer Dee Tidwell’s Program for Building Muscle

Feb 3, 2019
by Dee Tidwell  
Views: 11,565    Faves: 105    Comments: 0


As most of you riders know, this is a great time of year to begin your training for your mountain biking season. Going to the gym and indoor cycling training tools are the norm for many of us but without a plan will you be at risk of being the same rider you were last year... and I bet you're the type of rider who doesn't want that!

This month, let's talk a bit about hypertrophy or muscle growth. Riding takes a toll on our entire system but especially our muscle system. Because of the repetition and volume of our sport, it is difficult for the body to be able to hold onto enough stored energy so it begins to use muscle for fuel. For example, I typically sit at an off season weight of about 192 lbs., but by October during the last six years of training, riding and racing, I'll average around 186 pounds.

Understandingly part of the reason we get weak toward the end of the summer is partially due to this muscle degradation. When you just ride exclusively, you lose muscle, and get weaker. The problem for us mountain bikers is that weakness is a contributor to late season crashes and injuries so take it from a coach who sees this play out constantly and do yourself a favor for 2019... be consistent with your gym work.

Let’s get started then.

Views: 5,508    Faves: 61    Comments: 0


For both programs your working parameters will be:
• 2-6 sets depending on your experience
• 60-80% of one rep max
• 7-10 repetitions (except pull ups and push ups)
• 202-303 tempo – example: 2 seconds ‘up’ – 0 seconds ‘pause’ – 2 seconds ‘down’
• Rest between sets- 2-3 mins.
• Perform the workout 2-3 times per week

Do each exercise back to back without rest, just like the videos show, then rest for 2-3 minutes and repeat for 2-6 sets.

Here's an example of a basic training schedule you can use:

Monday: Off
Tuesday: This workout
Wednesday: Distance- 60-90 minutes @ 70-80% max heart rate or ride outside
Thursday: This workout + 20 min spin at less than 70%
Friday: Intervals- 15 minute warm up - 6-10 reps of 1-2 minutes at 80% with double-the-work rest time between efforts- recover 15 mins at low heart rate
Saturday: Either ride or do this workout or participate in your favorite winter activity
Sunday: Same as Sat or if needed, take an extra OFF day

Have fun and be smart... LISTEN to your body.

If you aren't working with any type of training plan, don't worry as over the next few months I will lay out a monthly training workout you can follow and use to make 2019 your best season yet. Each month I'll post a fresh workout you can use to make you better. Here's what you can expect over the next few months:

Jan/Feb – Hypertrophy- muscle growth
Feb/Mar – Strength
Mar/Apr – Power
Apr/May – Speed

Keep an eye for those so you can progress nicely through winter and into spring so during the season you will move better, be stronger and fatigue and injury resistant.

I'm Coach Dee, ambassador for @yeticycles and trainer to thousands worldwide. I'm a 50-year-old enduro racer, and just won my second overall season championship as a Masters racer in the @BigMtnEnduro series. For your off-season training needs, check out my freshly launched (and discounted!) coaching membership at http://www.enduromtbtraining.com



MENTIONS: @enduromtbtrainer



147 Comments

  • + 25
 Dee may be a good enduro trainer but this ain't much of a hypertrophy program. If you want hypertrophy you shouldn't be half repping your squats or doing military press on a bosu ball. Trainers always want to add MUSCLE CONFUSION to justify their prices I guess.
  • - 13
flag WAKIdesigns (Feb 3, 2019 at 11:16) (Below Threshold)
 Why would one want focus on hypertrophy for anything else than middle aged male beauty pageant? DO FHIIIIIVES!!!
  • + 5
 Or circus tricks @WestwardHo to keep their clients entertained. I was actually starting to be a little happier with the training content being provided by PB this season since it was coming out earlier in the off season but talking about a Jan/Feb hyper program on Feb 3, too little too late.

@WAKIdesigns really needs to stop commenting on these training posts as his lack of knowledge shows. Hypertrophy has its place, one for beginners to learn their movement patterns, build up their work capacity, etc., two for experienced lifters to incorporate periodization, enhance mitochondrial adaptations, etc.
  • - 6
flag WAKIdesigns (Feb 3, 2019 at 11:43) (Below Threshold)
 @robnow: thank you for accusing me of what you just did in your first sentence. I wrote it with tongue in the cheek, I thought talking "fHive" of Rippetoe accent who does not approve anything else than his program was a clue. I guess I blew the sensitive fish out of the water with the first blow. Hyper-atrophy of humor and self distance is SAD. BTW yes I know as much about training as 99% of Pinkbikers know about bike geometry and if you want to feel better, I fkd up my lower back doing deadlifts. I guess you never did that since you know everything Big Grin
  • + 9
 @WAKIdesigns: If you're coming from severe atrophy due to injury, some hypertrophy might be nice.
  • - 8
flag WAKIdesigns (Feb 3, 2019 at 12:13) (Below Threshold)
 @leelikesbikes: you know what comes to mind of most people who googled Hypertrophy and got on men’s health or T-nation web pages or get ripped youtube channels Smile drop sets and negative reps. I bet you can even guess how the modelling athlete on the pic accompanying the article looks like. 9/10 they have 10% body fat and take some good steroids.
  • + 1
 @WAKIdesigns: t-nation is fun reading christian thibaudeau www.t-nation.com/training/the-top-7-bodybuilding-methods-of-all-time. & that saying, practice doesn’t make perfect, perfect practice does. Pavel Tsatsouline theres another one with his beyond bodybuilding. & then i got distracted by al kavadlo
  • + 1
 @WAKIdesigns: You do not need steroids to build muscle or to have 10% body fat. Just stop putting some much food in your face and give your body proper nutrition. I love how people with discipline make those without resort to claiming they certainly just be using steroids. It is called focus and dedication.
  • + 14
 I feel I should remind people again, Waki doesn't lift weights. He simply tells them they're categorically not heavy, they don't know how to be heavy and they just float up to meet him time and time again. It's a level of perfection we should all aspire to. It's not as easy as he makes it read.
  • - 1
 @pbmo: I didn't say that in order to get to 10% body fat you need steroids. I meant that 99% of folks pictured in body building mags and sites are on steroids and all they talk about is hypertrophy. This field is nowhere near as clean as road racing. Did you ever hear about "natural runner?", have you even heard of a "natural road cyclist?" no, but there is a good reason why there is a term like "natural body builder". Sorry...

@nickkk - what? Which of the blessed views of mine are you bringing up now?
  • + 2
 @WAKIdesigns: I don't even know to be fair. As you were.
  • + 0
 @WAKIdesigns: you f*cked up your back because of your lack of knowledge when it comes to training Safely lol that’s great, I know more than 99 percent of Pinkbikers about training but I blew my back out deadlifting
  • + 1
 @mkotowski1: show me someone who hasn't. Just talked to Former European Junior Champion in snatch - he did it 3 times, onve he had to stop training for a year. I guess he knows nothing. I love it how you can lay out a bait and someone will jump on it. You were tasty. I am back to training BTW. I didn't even bust my disc, just muscles. Mnom you were tasty
  • + 2
 @WAKIdesigns: cause of overuse, weights too heavy for you as well as bad form most likely, same reason junior champion probs got hurt, big lifts are safe if done and prepared for properly
  • + 0
 @WAKIdesigns: I just feel bad for any poor soul who stumbles upon the false information in your post and doesn’t know your full of shit yet
  • + 3
 @mkotowski1: well since you are anonymous you are the one who is full of sht. Saying that I lifted too much with bad form is like saying that crashing on a bike is a result of too much speed and too little skill. We learn by making mistakes, show me an athlete who doesn’t make mistakes. There is a group of people who believe one can go through life without injuries, well, they get hurt anyways, just doing pathetic stuff instead of pushing themselves.

And then maybe present yourself before you call someone an idiot. Maybe a picture. Good to know who one is arguing with. Hi I am Wacek. 37, my insta handle is the same as my username.
  • + 1
 @WAKIdesigns: that’s nice I would prefer to stay anonymous rather than risk being harassed by a troll like who not worth anyone’s time but I continue to come across your self gloating useless posts and it is hard to see every thread dominated by your useless points and no hurting yourself does not have to go hand in hand with learning how to lift weights c’mon really?
  • - 1
 @WAKIdesigns: it’s pretty funny your willing to present yourself as a total ass and show your face too, maybe someday it will catch up to you
  • + 1
 @mkotowski1: hahah, I guess you have a hell of a lot of a reputation on the line. Sorry, first off you have no clue how I lift and don’t know me at all. Then you cannot present any credential of yours. Then you are just acting silly, thinking people who are strenfth coaches or athletes don’t get hurt. You are too silly to realize the lifting too much with riding too fast analogy. And then you are a coward. Bye.
  • + 0
 @WAKIdesigns: a very poor reputation I’d say, and I know you a hell of a lot better than you’d think, your simply a troll and a narcissist and spend your days trashing people on the internet, angry that you will never become anything in the bike industry but you have invested so much time trying
  • + 3
 @WAKIdesigns: I actually agree w/ you here. I think, as there is in any sport, the ability to push a little TOO hard, which can result in injury. I also don't agree that powerlifting is always 100% safe if you know the form and what not. I've been power cleaning for 10-15 years fairly consistently and just tweaked out my shoulder because I wasn't as focused as I needed to be. It happens. I've got solid form, but was tired and just didn't have the right amount of pop needed. Was it a season ender? No. But it still sucked to pause training for a week!
  • - 1
 @snowwcold55: I agree that injury can happen to anyone at any time but waki did nothing to acknowledge that with the right precautions you can train very hard for a long time without injury, hell good form got you 10 to 15 years of cleaning without getting hurt. It happens to everyone but waki likes to only tell part of the story rather than elaborating that you can train hard and safe
  • - 1
 @snowwcold55: no it’s not a season ender. I am back at around 80% of where I left. Taking it easy and it becomes more and more apparent that I messed up attachments of glutes and lower back muscles to the sacrum. I got back full range of motion. I actually did something like that just after the riding season but I had little time to train so I wasn’t pissing it off with going to the gym. It started when I was pushing my kids on their little bikes up a 1000ft mountain. I definitely overstrained my lower back then.

Power lifting, man I am so jelaous. I can only clean and jerk but not even my bodyweight. And I am really bad at it. I love the skill factor. Anyone can squat with ith 5-10 secs per rep. Moving lots of weight, fast seems fantastic.
  • - 1
 How do you know what precautions did I take?! What are you on about?! When did you see me lift?! @mkotowski1:
  • + 1
 @WAKIdesigns: who cares? You blindly trash anyone who disagrees with you on this website. Try being a positive force in the community instead of a pompous ass
  • + 1
 @mkotowski1: @WAKIdesigns *places hand on shoulder as family enter the room. "hes right man, time to give it up. You've hurt enough of us now"
  • + 17
 Those one legged Romanian deadlifts are awesome! My physical therapist recommended those after I broke my pelvis. I swear they help a ton with the hip movements that help with bunnyhopping and lunging the bike.
  • + 3
 Hmm good to know, I’ll need to try them cause my hips suck from the joys of a sitting job
  • + 2
 YES JW, the single side work and stability is crucial... way to go!
  • + 2
 If Jeff is saying they help with bunny hops then it must be true
  • + 17
 My regiment in a nutshell: push-ups, pull-ups, arroz con pollo and weed
  • + 2
 I like doing parking lot curls too (curling this beer to my mouth)
  • + 1
 @adrennan: 12 oz. drop sets!
  • + 13
 I am 43, and weight 215. I am currently 60-80% done with my 1st rep of 3 sets of beers. No coaching needed.
  • + 8
 Funny all of the comments against having a program and or Coach is just a way for people to make money. If you’re ok with mediocre to suck fitness and riding and have no plans of ever entering a race or challenging yourself, that’s cool. But if you want to progress, increase fitness and actually want to stand on a podium sometime, getting off your ass and working out with a regimented plan is key. Too many knocking it but you honestly don’t know until you try it. Give it a chance.
  • + 2
 Almost every top rider (Enduro, DH,XC, Road, MX, SX, etc.) uses a coach. The amount of knowledge and constant progression is key. There is a reason that Aaron Gwin, hires a coach. Does he know how to lift properly, absolutely. What he also knows is that his job is to race DH, his trainers job is to monitor each movement and constantly tweak his form, push him beyond his perceived limits or hold him back when he sees him falling out of the proper form. There is so much to be gained by a trainer. You can bolt on a hop up kit for your car that will get you more horsepower and anyone with tools and some patience can do it. If you want your car to perform at its peak, you take it to a professional that is very good at what they do. Training is EXACTLY the same!
  • + 10
 Thank you for these exercises! I would love to see a version with dumbbells for those of us who don’t have access to gym equipment.
  • + 5
 Actually feel free to do with Dbells too, shouldn't be a problem Smile
  • + 3
 Dumbbell squats and rows are just as effective. You could use jugs of water if you don't have access to dumbbells.
  • - 3
 @reverb: the only problem with dumb bells is that it is too easy to start squatting instead of deadlifting, so make sure your butt works back and forward a lot and the torso leans down enough Smile
  • + 3
 I'm almost embarrassed to admit this but I made a ghetto deadlift trap out of 2x4's and cinder blocks.

2x4's are about $8 each
Cinder blocks are about $3.50 and weigh about 30lbs each

Works great and cost under $50
  • + 3
 @Savagegorillas: totally works! rocky-esque!
  • + 1
 @yonderboy: this, 1ltr of water = 1kg. Great fir pack hikes as you can drink the water Big Grin
  • + 1
 @WAKIdesigns: your weightlifting advice is horrible
  • + 1
 @mkotowski1: aaand you are?
  • + 3
 @mkotowski1: Waki is actually correct about not turning it into a squat. The deadlift bar prevents your knees from coming too far forward...which is then a squat. Changing the bar to dumbells removes this barrier, and now if you get lazy and move down first, instead of backward, you will be doing a squat and not a deadlift.
  • - 1
 @LaXcarp: not sure why anyone should listen to your or wakis advice when it comes to weightlifting?
  • + 0
 @LaXcarp: because dumbbells are a perfectly viable option but I wouldn’t take it from me either
  • - 2
 @mkotowski1: can you please attqch a picture of yourself. I am dying to see a proof of your expertize... you know, posture and muscle mass tell a lot. So do numbers on the bar. Off course functional coaches and PTs from Planet Fitness disagree. You do reqlize that you come out as a kiddo that just comes here calling people idiots having absolutely nothing to back it up with? Come on, at least a pic of you riding?

Can you also explain “caution” for weight lifting, I am dying to learn.
  • + 4
 @WAKIdesigns: lol what are your credentials?I have not claimed to have any particular knowledge in the field of weightlifting but you seem to claim to know quite a lot.

I’m just here to say that you WAKI are not a reliable source

Not sure why you keep telling me to put up cred, I’m not claiming to be fast, strong, or to have any particular skill. Just claiming you are a douche and talk a big game
  • - 6
flag WAKIdesigns (Feb 4, 2019 at 11:39) (Below Threshold)
 @mkotowski1: why, because you deny everything I say and well I haven’t said anything ground braking, there is nothing that guy like Mark Rippetoe wouldn’t really disagree with.

When adults discuss things they bring up their cred, if they are unable to, they agree on keeping it open and sicuss within their understaning, instead of telling each other that they have no idea what they are talking about. An average intelligent adult is able to grasp the idea that if you do not have any cred you cannot accuse the other person of not having it. It is called hypocrisy.

Since you do not bring up a tiniest argument, tiniest, you just say I am full of shit, like a child repeating same pattern of behavior regardless of the topic, hence me giving you a benefit of doubt, ask about your cred. Bcause if you said: I am a coach since 30 years, you have no clue what you are talking about, I would at least have to chew that. But I have nothing to chew. All I have is a kiddo who says: you’re wrong. You’re stupid, you’re a narcissist.

And then I give you a bait, and you grab it like a starving cat fish. Oooh he hurt himself!

Sorry, no arguments, no cred, no name, no face - you don’t deserve a minute of anyones time Kotowski.
  • + 1
 @WAKIdesigns: no way I would want you to know who I am. That would suck.
  • - 1
 @WAKIdesigns: the best predictor of future behavior is past behavior and You are behaving the way you do every time you are called out.

I don’t need to know what you do in real life or a picture of you to read your countless posts denigrating people to call you out.
  • - 7
flag WAKIdesigns (Feb 4, 2019 at 12:57) (Below Threshold)
 @mkotowski1: I haven’t been call d out on anything by you. You didn’t provide any counter argument. You just said I am wrong. I mean you would be demolished. Here are my creds though: DL 335x5, BSQ 285x5, FSQ 195X5, BP 175x5, OHP 125x5, CL&P 125, CL&J 125, 15 pull ups, 50 push ups, 12 pistol squats, box jump 115cm (almost 4ft) . Turkish get up 28kgx5, Bulgarian SSQ 125x10, BW180lbs Target BW 165Lbs. 5’8”. Father of two kids, full time job architect, project manager, cartoonist, wife loves me. Both kids at 5 and 7 can get down a black ski slope, daugher 7 does it effectively (for a 7yr old). Dunno what more do you want? My gokart times from a local track? Give me a weekend of practice and I will ride down Val Di Sole and Hafjell WC tracks in one go. On my too short Enduro bike. Longest jump mhmh... 30ft?
  • + 1
 @WAKIdesigns: haha holy crap you are full of yourself I could care less about any of that, glad you wife loves you though, I hope so if you decided to have two children together, wtf are you even talking about sounds like you really need gratification from people you don’t know, i on the other hand do not
  • + 0
 @WAKIdesigns: plus you could have made all that up haha what a fcking joke
  • + 1
 @mkotowski1: yes dbs are a great option. I use them exclusively myself. The point I was making is that the bar forces proper form where dbs can turn into a squat if you get lazy with your hip movement
  • - 2
 @mkotowski1: except I didn’t. And you writing it means you know crap, because anyone who knows anytning about riding, skiing, training, whatever would say that these are not any special numbers. They would say pfffff. There is no point in making them up because they are average. They are average for anyone slightly involved in what they are doing. You are a good boy Joey taught to keep his mouth shut, upset how can someone dare to stick their neck out, must like your buddies Niccc and Keit. You don’t provide any evidence because you don’t have it Jerry. And you think I wanted to make it in the bike industry. No point in respecting anything you say and any opinion of yours. You aren’t even funny and this isn’t funny. Just a waste of time.
  • + 3
 @WAKIdesigns: "Sorry, no arguments, no cred, no name, no face - you don’t deserve a minute of anyones time Kotowski"


immediately spends hours arguing with @mkotowski1

lmao
  • + 5
 This lad again. Luckily I, resident elitist arshole, am still here to rationalise things for novice weightlifters and cyclists new to "gym training".

Do highbar squat below parallel, do Pendlay rows, do weighted chins, do some power cleans or deadlifts, do regularly lift >85% 1RM on compound movements, do develop a complex relationship with a wattbike.
Do NOT stand on rubber balls, do NOT confuse mobility work with strength training, do NOT regularly perform multiple sets of isolation exercises instead of compounds, do NOT go vegan, do NOT follow this article's ridiculous soft advice.
  • + 9
 Vegan 12 years now. I train in the gym and ride my bike. Never had issues with building strength or endurance.
  • + 5
 @ThunderChunk: 3 Years vegan now. Fitter, stronger, leaner than ever. Eat a whole foods plant-based diet folks. Not processed crap made in some factory.
  • + 9
 @Odinson: you're not stronger and fitter because of your vegan diet.
  • + 1
 @Vastusaurus: That's quite the ASSumption.
  • + 3
 @Vastusaurus: but he became stronger and fitter while on his vegan diet Wink
  • + 3
 @Odinson: awesome! Glad a vegan diet is working out for you Smile
  • + 8
 Leaving "Two in the tank" means I'll only be doing one pull-up. ):
  • - 2
 use a stretch tape then... just make sure you know how to secure it, so it won't end up shooting you in the balls. Effective pull up/ chin up progression requires at least 4 reps, some say 6. Going from one rep to 5 reps using your body weight only, can take you a few months. But going from 5 reps to 10 will go fast. Once you progress to 12-15 you are highly likely to plateu, this is where you use weight belt to go back to 4-12 rep range. So if you can't do good 4 reps, use stretch tape to get into 4-12 zone, preferably 6-12... What Dee says about leaving some in the tank is important for upper body exercise. Upper body muscles are smaller and cannot work as hard as lower body. It has to do both with intensity and with the volume. While legs are fine with working at 80-90% with high RPE, arms aren't. When you get your shoulder or elbow ligaments sore and inflamed it will take you 2-4weeks to get them back to normal. And if you get into chronic soreness, you are out for months. So keep some in the tank and "work hard" on giving yourself recovery. Any idiot can come fresh to the gym, pump himself out, do it again 2-3 times and then get sore and be out for weeks. The trick is to not be out for weeks, to keep progressing through the year. I just stopped having pain in the elbow after I got over enthusiastic with high rep bench press and decided to "push through" the soreness. Ended up with barely being able to lift my right arm, could barely drive the car.
  • + 1
 sore and inflamed ligaments. Thats exactly my story at the beginning of the season.
  • + 1
 @WAKIdesigns: Do you squat low bar by any chance? I had chronic debilitating tendon pain in my elbows for a long time caused by low bar squats. Took me a while to figure out what was causing it, thought I was over training bench.
  • - 4
flag WAKIdesigns (Feb 3, 2019 at 12:28) (Below Threshold)
 @antigit: I do front and low bar squats because I am comfortable hahahah Smile the plushest support for the bar on my back. Hogh bar does not work with me. It took me at least 1,5 month to be able to grip the bar “by the book” on low bar and I still haven’t developed the mobility for proper front squat. The thoracic spine is almost there but arms are a mess. Overhead squat is a no go below 60 degrees and I tend to have legs pointing outwards more than I should. Ankles are almost there. I am working on the mobility of shoulders but it is really, reaaaaly hard and I found that working on pull ups and fromt lever (can do a extended tuck now) just makes it worse. I have weird shoulder pains if I push too hard with stretching, even though I do it with best attention, according to what seems rather good tutorials from power lifters. These dudes have it down to science and their upper body mobility is amazing. I decided to give it up with too much hanging stuff for the upper body because I see a pattern of these two not working out well for me when done simultaneously. But I know the pain of not being able to place your hands where you want them.

Right now I do two stretches. One with bar in the squat rack at regular squat height. I place the hands in same position as you would for barbell snatch and lean forward. Gently! The other one is to take some sort of a stick, grip it with with both hands supinal grip, at shoulder width. Kneel in front of a bench and put my elbows on it then bow down. This I can force a bit more. You can also put straight arms against the open door frame and bend down. I’d say forcing your shoulders by lifting gripped low bar at 200lbs plus is not a good idea if you cannot do it without atraining your arms. Any off balance to the side which is normal under squatting will put serious load on your wrists, elbows and shiulders

Check @olychad on insta for mobility
  • + 1
 @WAKIdesigns: Front squats are a decent enough substitute for back squats depending your goals. You mean you cant use clean grip on the fronts? Tried using double overarm? I completely sacked off low bar squats after I realized they were the cause of my elbow pain. Lift less with high bar but they're healthier for my elbows and look far prettier! It's been years since I read up on anything now but for me I find the perfect placement for the bar is just slightly below the the top vertabrae which sticks out. Also for me the bar rests on my upper traps, if you have small upper traps this can be uncomfortable to start out with. It's also worth noting I powerlifted for around 7 years and made relatively huge gains once I converted to high bar due solely to it allowing me to actually train often. Low bar squats took around 1.5 years training away from me.
  • - 2
 @antigit: fronts work the back less and the legs more. I wanted to do it a bit more bike specific. I do fronts only as exercise for thoracic spine and shoulder mobility /posture exercise for power lifts. That’s what a dozen of power lifters suggest
  • + 2
 hey, we all have to start somewhere, right? keep consistent with them Smile
  • + 1
 @WAKIdesigns: If you want to work your back more (back squat as opposed to front squat) or more specifically your posterior chain, there are other ways that won't snap you like a lowbar back squat. I tried for a while too but my shoulders/rotator cuffs just couldnt cope.
More most of us, weight training is just an accessory to compliment riding, so powerlifting movements arent necessary.
A few kettle bells are probably more than enough for most people.
  • + 1
 @ajayflex: leg press. Load it all you want without compromising you back.
  • + 1
 @ajayflex: your intervertebral discs and lower back will love you later in life. Some might say "it's not full body" blah blah blah but if you are looking to straight up build leg muscle mass... Leg press all the way.
  • - 1
 @ajayflex: I just thought that if I can, I should. And I am totally sucking on BMX racing training so well... i also heard that deadlift is unnecessary. We all come to similar results using different methods.
  • + 0
 @brownierice: erm, cycling uses the whole posterior chain, especially moves like bunnyhopping, manualing. Leg press does not exercise that, more over it makes it mor likely to create overuse i jury since your back will be less conditioned. Deadlifting teaches awareness of posterior chain, to know when are your vertebrae aligned. There are more cyclists who suffer from lower back pain of those who don’t train anything aside of spinning circles and than those who do at least basic weight lifting. One does not need to lift 500 to get hurt. A week in the Alps without doing almost anything aside of riding while having an office job is one of the worst things you can do to your body. Nobody talks about that. Yet thousands of Europeans do it every year, nobody tells them it’s bad for them. But tell them to grab a barbell and people start freaking out
  • + 2
 @enduromtbtrainer: Coming back from a shoulder injury I find the assisted pull-up machine at the gym excellent! Nearly back to doing full body weight pull-ups...
  • + 1
 @WAKIdesigns: front bar squat with snatch grip is hit or miss for me (I have a cyst in my left wrist that get inflamed every now and then) so I'll do them arms crossed Russian dancer style pretty often. Give that a try to see if it helps any.

@brownierice leg press is a good bet if you're trying to deload your lower back, say two days after heavy deadlifting. But straight up the back squat (low bar or high bar depending on your anthropometry) can't be beat for recruiting leg musculature, the posterior chain, and if you're paying attention to your form it builds the mind-muscle connection better than any other movement I've tried
  • + 1
 @davec113: Totally works... progression!
  • + 3
 @WAKIdesigns: dead lifts are amazing. Dont have to go heavy either Smile
  • + 1
 @WAKIdesigns: sounds good. I'd look forward if you put a program together instead of spending all your time bantering in the comments considering it appears none of use know what we're talking about. ???? Cheers mate.
  • + 5
 Thank you for this content! Dry January has turned into dry February and 4-6 days a week at the gym this year. I'm going to be a better rider this year!
  • + 4
 YESSS! Stick to it and it'll end up being that way!
  • + 3
 Good stuff coach! Been loving (slash hating ha) my offseason program so far. If you think a complete workout is the same as just doing squats and push-ups get real. I don't think Richie Rude just does a few push-ups before breakfast and calls it a day....
  • + 1
 Nice, keep at it, dividends to come!
  • + 3
 Great stuff Dee! I’ve been on point with your workouts so far this winter and they’re awesome. They were beneficial last year going into spring as I’m sure they will be this year. Keep up the good work!
  • + 3
 Thanks man, this year, watch your performance be even better since it's your second year!
  • + 2
 The bosu pull in the first video is one of the best exercises, a compound movement that is relevant to the bike.
Nice video, but needs some excitement.
Anyone with a bad knee injury, keep the knee behind the ankle and not over the toe, step ups work better for getting the knee over the toes.

My personal favorite...

www.youtube.com/watch?v=knjU47MU460
www.youtube.com/watch?v=MiRAi2KOfRQ
www.youtube.com/watch?v=0XwwoHEMXso

"get comfortable being uncomfortable"
- Jeff Cavaliere
  • + 1
 Upstream I got the impression that someone thought the exercise where he's kneeling on the swiss ball accomplishes nothing with regards to mountain biking? That attitude is not going to help in enduro, a sport where balance and stability have as much impact as strength and stamina. If the bar's not bending you're just pretending isn't going to cut it.
  • + 1
 Thanks, Dee! I did your 12 week program and I think it was pretty damn good - it’s great for me to do before my daughter wakes up. I like that this stuff does not require you to go to a gym! I’ve used bands for nearly everything and it’s hard enough. Thanks again!
  • + 2
 Way to go and you're welcome!
  • + 3
 "Saturday: Either ride or do this workout or participate in your favorite winter activity"

It's the middle of summer and 30C, why would i do my favorite Winter activity?
  • + 4
 Deadlift, squat, clean, pull up, press up, box jump, press, row, bike, capacity, intensity. That is all you need to do.
  • + 2
 This is the perfect time of the year to be out shredding the slopes, and not cooped up in a gym. Props to those of you with enough motivation to stick to a training plan like that.
  • + 1
 It's a common misconception that the gym is something everyone hates doing. For me I love it. I look forward to waking up and hitting the gym at 5 am before work. It's rewarding seeing my progress and lifting heavier each week/month. The biggest reward is when I hop on my bike and I can ride longer, faster, climb in a smaller gear and have more energy overall. I actually enjoy training in the gym almost as much as riding my bike!
  • + 1
 pretty tough to go skiing after work when it gets dark at 5
  • + 1
 When the mountain is open till 8pm isn't an issue.
  • + 2
 @ThunderChunk: that's great that gym workouts work for you. Sounds like you enjoy them and get alot out of it. I also enjoy exercise, but only if it involves doing something outdoors that I am passionate about like mountain biking, road biking, hiking, or xc skiing. I try to do at least one of these things every day, and it is rarely difficult to motivate myself to get out the door. If I tried to go to the gym, I would quickly loose interested and stop going. Whatever it takes to keep you motivated is a good thing.
  • + 1
 I'm glad everyone is just as opinionated as me! Although I think if you stick to any reasonable program you should see results. It's all about consistency. That being said this guys seems to really have knowledge and I'll def look into his program more. And I love that Pinkbike is talking more about training!
  • + 1
 Trying VERY hard not to sounds like an ad here... I've been following a training program by this dude named Marcus Filly called Awaken Training Series (ATS). It takes aspects of power lifting, body building, yoga, Pilates, cross fit (keep reading, it's ok) and H.I.I.T training to keep you moving well, gaining muscle, and feeling better in general. It's all about long-term strength and body function so everything makes sense - You are rarely if ever sore because the workouts are designed to improve overall fitness, not just get huge. I took some AWFUL spills this past year but healed much faster and actually didn't get as hurt as I thought I would in the initial crash, and I think much of that can be associated to this training. I also used to have pretty severe knee pain from overuse and some old sports injuries and they are pretty much gone. Pretty sure Aaron Gwin uses this program as well. The nice part is, it's fun! It's never repetitive, the workouts are hard but not insane, and it's not like crossfit where it focuses on speed over quality of movement. It's all about high quality, longevity focused training. revival-strength.com/awakentrainingseries definitely check it out!
  • + 1
 Having a trainer that understands cycling is super important, not just a random strength coach.

I recently had Rip personally tell me to gain 80lbs. I said I was a cyclist and that my particular discipline had a lot of climbing involved. Anything above 170ish simply isn't helpful no matter how strong it made me. All I received was ridicule and told "yes, muscle weighs too damn much."
  • + 3
 His squats: #halfrepsunday

And don't tell me it's bad for your knees to do full squats. That's a super lame excuse.
  • + 0
 Depends- A2G squats with heavy weight can fk up your knees pretty fast- Just ask Clarence Kennedy. Just below paralell as most people dont have the Mobility for deep squats.
  • + 1
 @AlexJamke half the depth, twice the reps? Yeah, yikes, it's actually harder on the patellar tendon to squat that high

@NotNamed that dude is a beast, but yeah, he never does less than an ATG on his squat and has paid for it. I get it that you can train getting out of the hole on a power clean that way, but man is it hard to maintain a neutral spine under load at that depth
  • + 2
 Exactly, less weight with proper form is much better than heavier weight half reps. If you don't have the mobility for deep squats you should be working on that before doing any weight when squatting. Having delt with mild patellar tendonitis from snowboarding every day, the solution is squats, low weight, high reps, all the way down. If you don't use proper form the glutes won't get worked properly and you'll end up putting too much weight over your kneecap which destroys the patellar tendon.
  • + 2
 @Kitejumping: Best mobility drill for squats is just going in the squat position and let everything loose up... Everday for 10mins straight and youll have good mobility after 1 month
  • + 4
 I’m here to watch Waki tell us all how strong and fit he is.
  • + 4
 Dude, Wakidesigns - release your own program!
  • + 1
 These comments, the forth and back banter..my core hurts from laughing so much. Keep it up and I'll be carrying my six pack on my abs and not in my pack in 2019!
  • + 1
 The exercises are great. However to have any benefit, you have to be disciplined to do them regularly. Doing them just every once in a while won't reap any benefits.
  • + 1
 Thanks for tips and videos. I tend to get a little stagnant in the gym, so it’s refreshing physically and mentally to incorporate new stuff. Cheers
  • + 1
 I lift regularly and can DL 300lbs 4-5 reps... The 1-leg RDL at 100 lbs 3x10 destroyed my glutes. Nice one, and a good reminder to do variations. Smile
  • + 2
 I'll be adding these into my current gym routines for sure. And I'll be looking out for other Squamish locals doing it too!
  • + 1
 Paul Aston could use some of these to help him hang on to those new 29,79er DH bikes he's testing.
  • + 2
 This is the stuff that you usually have to pay for. Good shit
  • + 2
 Rad, enjoy!
  • + 2
 Thank you for this free training information. Cheers!
  • + 2
 back at you! thanks!
  • + 1
 And then the waves get good for like 3 weeks straight and u.forget uneven own a bike or a gym pass
  • + 1
 @enduromtbtrainer oh man this had to come up ... I need to get back at it buddy ! Looking good !
  • + 2
 All you need is the shakeweight while biking. Experts.
  • + 3
 Nice one Coach!
  • + 2
 Thanks coach Smile
  • + 1
 Stop mincing about on the beach ball and squat, lift heavy things off the ground and do pull ups.
  • + 0
 Intervals are so boring. I find people climbing up sections in front of me and them pass them like their standing still. Way more fun than monitoring my Garmin's stop watch.
  • + 1
 Thanks for the free advice Dee!
  • + 1
 Ever heard of proper squat depth?
  • - 3
 Proper squat depth for what? Powerlifting competitions, gym bro status, ego? If you do a fair bit of reading/looking, the consensus is that the movement pattern should mimic the sport's specificity, which is why most cyclists with coaches don't go full depth on their squats because developing strength/flexibility beyond a certain ROM is a waste of time. Totally fine to go to parallel or beyond, but don't pretend it's "better" for your riding.
  • + 3
 @bigwheels87: I think the reason people don't squat to depth is usually due to lack of knowing any better. Partial squats tend to leave the hamstrings out of the movement which in turn removes their ability to act as backward directed tension to protect the knees. Not to even mention the strength gains. I'm not here to argue though, I don't mind if people do half squats. People are free to have their own opinions and do what they want.
  • + 1
 @bigwheels87: Proper depth squats put your leg muscles through a greater range of motion which is conducive to building more muscle and strength, whilst also improving flexibility. Nothing to do with ego.
  • + 2
 Yes. It's always based on the individuals ability to squat based off their limitations. Ankle, knee, hip, core, hip and T-spine are all determining factors (plus so many more) as to how deep someone should go. Only testing and evaluation can determine where the breakdown is and that/they must be corrected first.
  • + 0
 @AdamBowden: i don't necessarily disagree in the general sense. there's a lot more to consider when training an athlete for sport-specific purposes, however. one has to look to the risk vs. reward spectrum and consider what marginal utility there is for increasing ROM. you can still add principles of progressivity to a partial-ROM exercise and develop a lot of strength. again, it's not strength you might find comparable to others who are pursuing a similar lift, but it may be a key aspect of an off-season training period that seeks to increase strength without risk of injury or overwork. usually these lifts are done in conjunction with bike workouts that help to integrate the lifts' movement pattern/CNS work onto the trail/road. but sure, there's a reason squat depth, generally, is considered parallel or beyond in a lot of cases.

medium.com/@SandCResearch/does-a-full-range-of-motion-always-produce-more-muscle-growth-5bf7fc6e4b55
  • + 2
 @bigwheels87: I agree you are able to increase strength doing partial reps, and they definitely have their place in many people's routines (due to as enduromtbtrainer says) people's limitations. However, when it comes to squats - squatting above parallel is more likely to cause you an injury than performing a well executed full squat. This should be almost instinctive to everyone, it always looks so awkward watching someone half squat, like the body is being contorted in such a way that it shouldn't. For anyone reading this who's not sure - If you really cant do them it might be better to leave them.
  • + 1
 The science is actually in favour of half squats and quarter squats for sprinting.

www.stack.com/a/quarter-squats-are-your-secret-weapon-to-sprinting-faster-and-jumping-higher

The just is you move more weight with the shorter depth squats and this translates into more power where you need it on the bike.
  • + 2
 Awesome stuff Dee!
  • + 1
 The Gym is riding insurance! This guy puts up great/free stuff.
  • + 2
 happy you enjoy it, more to come!
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