Video: Plyometrics Based Movements for Race Season Speed

May 17, 2019
by Enduro MTB Training  
Are you ready to add some speed to your riding? Try this new speed workout...

First round - Part 1:

Views: 4,783    Faves: 50    Comments: 0

Set 1 details:
Do this three-exercise sequence in a row…
1- Single leg jumps- 8-15 ea
2- Push up across MB- max form
3- DH position Band pulls with foot shuffles- 15-20 secs
Then rest – 90 secs
2-4 Sets

AFTER FINISHING the 2-4 sets of Part 1, take A 90 SECOND REST, then move to part 2...

Second round - Part 2

Views: 2,195    Faves: 39    Comments: 0

Set 2 details:
Perform this sequence in a row…
1- Lateral bosu/box jump shuttle- 15-20 secs
2- KB swings- 10 with moderately heavy weight
3- Break dancers- 20-30 secs
Rest – 90 secs
2-4 sets

Hopefully, over the last six months, you've been able to utilize the pre-season training regimen plan I laid out for you. By now you should have seen that work pay off in the form of better movement, improved stability and posture, greater strength and improved endurance. For the last program of the season, we will seek to gain more speed utilizing plyometrics based movements where the goal is to increase awareness of where you are in space with a fast pace. This will help with your power/speed ratio as well as your ability to react more quickly to trail conditions.

I recommend doing this program two times per week and using the variables listed under each video. Like usual, tailor it to your needs and what your body requires for rest.

After completing these sequences, you can add a sprint session on an indoor bike or do it on your bike.
- 5 min spin at moderate tempo/speed
- Then do six to eight sprints at 90% for 20 seconds with a 60-sec rest in between.
- Do a ten-minute cool down with light stretching at end.

I'm Coach Dee, ambassador for @yeticycles and trainer to thousands worldwide. I'm a 50-year-old enduro racer, and have used my techniques to win two overall season championships as a Masters racer in the @BigMtnEnduro series. Want or need to take it up a notch? Check out my coaching membership here.

MENTIONS: @enduromtbtrainer


  • 32 2
 I’ve found eating biscuits and drinking beer gets me well set for a hard season of watching the UCI DH.
  • 16 2
 Way to modern for me - I^d rather lift heavy stuff and pretend it makes me a greater man.
  • 4 3
 pssst.... it does. (just not for mountain bike speed.)
  • 8 0
Yeah, good old deadlifts and squats will do heaps to improve your hand strength and allround body strength.

Got a rid of all my back, knee and lower arm pain riding bikes...
  • 1 0
 @Helmchentuned: dude squats are the move
  • 12 1
 Bookmarked into the, plan to but will never getting around to making it a routine, Folder.
  • 2 1
 I'm so glad I'm not alone.
  • 3 0
 just get on with it. it takes less than 30 minutes all in. do it hard, three times a week. no more excuses! ten-hut! quick march!!!
  • 8 1
 nah id rather just take the good stuff that graves and rude were on last year.
  • 4 0
 This is so awesome thank you so much for doing this Smile
  • 3 0
 This looks like a great workout, luck to have this for free! Thanks!
  • 1 0
 YW hope they help!
  • 3 2
 Lateral jumps across a bosu ball? Sounds like a great way to sprain something in one's knee. I'll have to give that a shot.
  • 4 0
  • 4 0
 @Tk24: so soft
  • 2 0
 @enduromtbtrainer My Dude, BUY A WIRELESS MIC!!!!!!!!!!!!
  • 1 0
 I know, sorry man, gone through two of them so still trying to find one that works.
  • 2 0
 Mate how do I get calves like this. Oh baby.
  • 2 0
 not from this routine lol
  • 1 0
 double post
  • 1 0
 @enduromtbtrainer Hey mate, thanks for the videos. Have you got any focused calf and forearm training tips?
  • 1 0
 Does keg stands count?
  • 1 0
 only if you hold for at least a 30 count
  • 3 6
 I'd be shocked if anyone who takes mountain biking seriously isn't already doing these workouts
  • 14 0
 Count me as the guy who gave you your first shocker!

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