Mountain biking is a unique sport in that it demands a high level of strength and cardio. Using exercise techniques that let you work on both at the same time provides a unique chance to build real "trail fitness". If you want to get a great workout while building strength and cardio at the same time then Hybrid Exercises are another tool for you to put in your toolbox.
Hybrid Exercises are when you combine two exercises into one movement. They differ slightly from the combo drills I use in a lot of my programs so watch this video to see how they break down and how to perform this routine.
Here is a list of the routine:
- TRX Push Up with PJK X 12 reps
- RDL with Bent Row X 12 reps
- Split Squat with Shoulder Press X 6 reps each legGo through this circuit 2-4 times, 2-3 times per week and you'll start to feel the difference on the trail.
MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for the Yeti World Cup Team and 3 National Championships, his programs have been proven at the highest levels. As a regular contributor to several popular magazines and websites, James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit
www.bikejames.com to sign up for the free Trail Rider Fundamentals Video Mini-Course.
Again thanks for another great post. I see far too many young athletes doing things in weightrooms that have no relevance or benifit to the sport they play. It's good to see people get informed about propour core training that promotes balance, strength and cemetry to the body, rather then just trying to one rep max on bench/squat etc.
Core I agree with though for off road at least, does help with stability, and upper body strength on DH is important as you dont half get battered around I guess, for XC, not really so important.
Nothing beats really going out on your bike and riding, but some carefully selected gym work will help, however picking the biggest weights and burning out fast will only make you look pumped, and not really do anything to make you faster.
Just my opinion, I havent yet watched the video (im at work) and im not trained in anything sport related, but I base the above on a mix of personal gym to cycling experience and basic logic
Now, I've read what you said and maybe I wasn't totally clear on what I meant. When I said, "too many young athletes doing things in weightrooms that have no relevance or benefit to the sport they play." etc.... What I meant but that was these people that I speak to claim to me that they ARE doing it to benefit of what sport or activity they enjoy in their spare time. (I'll admit not all of them do, but most of them claim this). Now if you play a sport (any sport at all) but just wanna do various styles of training to both have fun in the gym and on the trails, great! fill your boots! But that's not really the point of the videos James releases, or my comments.
My post is too long continued below.....
The only thing that you said that I disagree with is "And finally any good trainer will tell you how the core is worked in the basic three exercises, bench, deadlift and squat. you don't need to do much more core then that. Maybe some planks at most but thats about it."
Yes your core gets worked a bit during bench, deads and squats. But to say you don't really need to do much else (other then the odd plank) is a very miss informed and under educated statement. You need to do much more then just that if you truly wanna boots your riding performance, because again, that was the point of the article.
More continued....
Now if you wanna respond to this, please do it calmly and like an adult. I always love to trade off fitness ideas. But if you're just gonna scream and bi*ch like a 14 year old I won't bother to respond again.
Have a great day
And cheer up, life's too short to be angry.
If I start training tomorrow and add those three exercises in with my routine they will not improve my performance on a push bike. I say this because I honestly believe that if you perform a good selection of compound movements that you will improve at a faster rate and get bigger, stronger and faster. These exercises are a con to get people to buy in to the idea that this guy knows his shizzle and should invest in his program.
I admit that you don't want to be body builder big and get on a bike but you need to be built like a tank to some extent especially DH riders.
On the core front of things I really quesiton why you want to do more as when I finish a DH run I think "hell my arms are hurt" or "blimey my legs are tired" not "OMG my core is so unfit" I know that the core is good for explosive speed and its important to use your core and one of the most under appreciated muscle groups. However, at the end of the day like I said the basic three will use you core to balance you out which what biking is all about.
I may not be a professional athlete but I believe that my knowledge is a damn sight better than most peoples. I know fully what I want out of my body and train to get the most out of it.
Overall I focus on DH and that in my opinion a good routine would involve a regime of lifing heavy untill your a big bas***d and then reppin alot of weight to give you that endurance.
A heavier rider will carry more speed through stuff, rock gardens ect.
its finding the right balance + still being powerful enough to control the bike at speed
Many of the kids do things right as they ride ride ride and learn from the top boys.
Squats superset with Jump squats is where the party is at! made a massive difference. Also going out and riding helps
I'm a programmer, I sit every day in the office. That makes me very unfit. So I started riding MTB. After two seasons I've bought new bike and started to ride trails and 4X. And I understood that I need to learn some basic tricks like manualing and bunny hopping to ride faster, more fluid and have more fun (I'm not a pro, I'm doing it for fun).
When I started training manual I've found that my back muscles are weak - I just could not hold the bike rigidly. Sounds silly, right? But I sit in the office for eight years now, so this is the way I degraded. After realising the reason behind my failures I started to work on my back - it helped!
Next one - bunny hop. Having improved my back muscles I've found another problem - landing was painful. Now my hands were weak to handle dropping from 50cm. So I've improved that part of my body.
Now I enjoy hopping and manualing without pain and injuries. So if you want to progress - visit your local gym sometimes to improve your body overall. Of course, if you are young and active that might not be a requirement, but if you like me spent lot of time just sitting in a chair, gym is a must.
Fullmonty: If i have half an hour to spare i would ride instead of go to the gym but that's just coz my nearest gym's a few miles away
Dagair002: I just ride to keep fit and mainly coz it's fun so i'm not all that bothered about a performance difference although i see your point
Auux: I tend to just keep doing stuff i can't do until i can do it like hopping etc but i spose if you go to the gym and work on that particular part of your body that would be quicker than trying to hop for weeks and weeks until your body got used to it. (I'm no biology expert!)