Video: The Best Bang for Buck MTB Exercises To Improve Your Performance

Dec 12, 2022 at 13:47
by PerformX  
by PerformX
Views: 5,928    Faves: 29    Comments: 0


Have limited time, equipment, or want to keep your MTB training short and sweet….here’s our suggested top 3 MTB (trail, enduro, and downhill) exercises and why (see video).

Equipment required: Barbell set and rowing machine.

Instructions: Complete the following 3 exercises twice weekly, completing in two different procedures (Workout 1 and Workout 2).

Workout 1:

1. Warm-up: Complete 5 minutes on rowing machine, increasing effort progressively through duration.
2. Training: Complete the following 3 exercises individually, starting with A) and completing all sets, then moving to B) and completing all sets, and finally C) and completing all sets. Rest 1 - 2 minutes between all sets and exercises. Specific details as follows:

A) Deadlift: Set 1 @ 10 - 12 repetitions (choose weight for approx. 60% effort) > Set 2 - 4 @ 6 - 8 repetitions (choose weight for approx. 80 - 90% effort).

B) Clean-Press (PerformX version): Set 1 @ 8 - 10 repetitions (choose weight for approx. 60% effort) > Set 2 - 4 @ 5 - 6 repetitions (choose weight for approx. 80 - 90% effort).

C) Row: Set 1 @ 1 minute (at approx. 75% effort) > Set 2 - 4 @ 2 minutes (at approx. 80 - 90% effort).

Workout 2:

1. Warm-up: Complete 5 minutes on rowing machine, increasing effort progressively through duration.
2. Training: Complete the following 3 exercises as group/circuit, starting with A) and completing 1 set, then moving to B) and completing 1 set, and finally C) and completing 1 set. Repeat group/circuit A), B), and C) for number of set outlined below. Rest 30 - 45 seconds between all sets and exercises in gourd/circuit. Specific details as follows:

A) Deadlift: Set 1 @ 15 - 20 repetitions (choose weight for approx. 60% effort) > Set 2 - 3 @ 10 - 12 repetitions (choose weight for approx. 80 - 90% effort).

B) Clean-Press (PerformX version): Set 1 @ 15 - 20 repetitions (choose weight for approx. 60% effort) > Set 2 - 3 @ 8 - 10 repetitions (choose weight for approx. 80 - 90% effort).

C) Row: Set 1 @ 30 seconds (at approx. 75% effort) > Set 2 - 3 @ 1 minute (at approx. 80 - 90% effort).

Todd Aaron

Todd Schumlick of PerformX has 30+ years experience training moto, action sports, and MTB athletes, including Stevie Smith, Aaron Gwin, Richie Rude, Finn Iles, Casey Brown, Sam Blenkinsop, Seth Sherlock, and many others. For more details on what training is offered, see www.performxtraining.com. Online training starts at $59.00.

Author Info:
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Member since Dec 17, 2019
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133 Comments
  • 43 0
 Does taking two stairs at a time everyone I go upstairs at home count?
  • 22 0
 Only if you huck as many of them as you can on the way down.....
  • 5 0
 @RayDolor: Isn't that a natural thing to do as a kid? I recall I didn't get why adults didn't feel the need to try and jump as many steps down as they could. And now my daughter seems to have this same urge. She just needs to jump these steps, not just walk down.
  • 4 0
 @vinay: I still jump steps. 45 and still leaping!
  • 3 0
 @yyc650b: Yeah, 43 here and still having fun too. Call it cheating but it is also a good feeling if you have this pole at the 180deg turnaround to jump to and catch. It is a nice swing and makes the landing softer, unless you hold on it for too long and/or don't slide down as then you'll either land on the next flight of stairs way too deep or you're going to hit your head on the stairs above you. But if you get it right, it is a great feeling.
  • 2 0
 My work has a policy that you have to touch every step, and use both handrails to hold on to. This is why I'll get fired.
  • 2 0
 When I'd travel I'd hit the stair wells for a leg workout. It gets challenging hitting every step on a rapid decent when its 40+ story building.
  • 18 0
 Bit surprised to see it start with "limited (...) equipment", then require to have a barbell and rowing machine ready. If you (even) don't have that, I suppose the James Wilson series with a kettlebell, dumbbell or just bodyweight are better than nothing.
  • 2 0
 I have to watch the video but yeah, since my move I only have a floor, couple of dumbells (up to 30ish lbs, semi adjustable via plates), an @40lb sandbag (I think I can wedge more in there) and a few bands (but nowhere in the apartment to use them effectively on anything but body appendages). I know I need back and core since Zwifting on the road bike is throwing me for a bit of a loop.

Should be quite a few workarounds with my limited stuff and a kitchen.
  • 2 0
 Not to mention the need for 9' ceilings.
  • 1 0
 Yes, you can also get away with body weight exercises. We offer in our online training.
  • 4 0
 @JustinVP: My wife's still pissed about the holes in the ceiling.
  • 3 0
 Honestly looks like a mistake from the writeup; in the first minute of the video the guy says something like "assuming no limitations to facilities or equipment.." so he calls out that this isn't for limited access but the opposite.

Woopsies PB
  • 1 0
 His stuff is great
  • 15 1
 2-3 times per week of dedicated resistance training can be the ace up your sleeve regarding MTB performance. I don't do any of the exercises listed in this article; I do pistol squats, 1 foot deadlift, or KB windmills as my primary compound-mover exercises. A back injury from almost a decade ago doing 450+ pound deadlifts (on a regular basis) has forced me to become creative with my exercises in middle age. You can find GREAT work-arounds to complete your resistance workout that will keep you un-injured. There's a whole lot involved for rehab + exercise selection on an individual basis; even if you just pay for a month of GOOD individualized coaching, it will put you miles ahead of someone who just looks crap up on youtube.
  • 9 0
 One can just look at all the top DH guys to see how seriously they take gym work these days, which is to say, very.

So are you not a proponent of DL's? I'm just getting back into the gym consistently and seriously doing DL's programming for the first time, lot of folks say any injury from them is form related and they are safe when done right, but as the weight creeps up (mid 300's now) I fail to see the benefit of pushing the numbers higher knowing I could vs maintaining a reasonable weight (or even backing off) over the long term.
  • 2 7
flag joebiden FL (Dec 21, 2022 at 8:45) (Below Threshold)
 @RadBartTaylor: deadlift’s honestly are just fun. Theres better lifts for muscle building
  • 2 0
 Any advice on getting to a good pistol squat? I'm impressed with anyone who can do them/well.
  • 4 0
 @RadBartTaylor: At the time I got injured, I was chasing the 500lb milestone, which is likely the reason why I got hurt. The general advice is "never go to failure" but if you have any drive at all, you will want to keep pushing that envelope once you get some momentum on your strength. Kettlebells, calisthenics, and some creativity will get you situated nicely. Considering that most people who do heavy barbell work can't even do one FULL RANGE bodyweight pistol squat, you can see how these very challenging bodyweight exercises will put you way ahead on strength, and are also very low risk for injury.
  • 3 0
 @plume: Start with some TRX handles and use your arms to self-assist.... Odds are that you can already do that. Then you just build up from there.
  • 6 0
 @Themanicguy: if the goal is to look swollen sure. The deadlift however is #1 to fix posture issues which tend to affect everything you do. A strong core goes further on the bike than a sick v-taper...
  • 8 0
 @Themanicguy: not really. Deadlifts are one of the best full body strength builders.
  • 2 0
 @RBalicious: he said 'muscle' your are saying 'strength', but he's probably right from a vanity perspective but I've seen excellent results with my DL going up and functional strength getting better.....
  • 2 0
 @RadBartTaylor: Most people that I have worked with in the training perspective don’t differentiate between muscle hypertrophy and strength training (even though there is a big difference, I have just set up workouts too cater to their goals). And no, studies have shown regardless of hypertrophy or strength, DLs are still one of the best. I said strength, as that is the primary rep range given in this workout #1. Where #2 falls into more of the hypertrophy range. However, the total volume of work being accomplished will not add much mass in this workout, period. It is more of a performance based workout.
  • 1 0
 Good input and advice.
  • 1 0
 @RadBartTaylor: Agreed!
  • 1 0
 @RBalicious: Agreed. "Strengthening" muscular output, movement, alignment, mind, and more!
  • 1 0
 @RBalicious: Agreed! Good stuff.
  • 11 2
 With a business to run and a small child time is limited. I chose to trail work as my workout. Swinging a trail tool, pulling stumps, sawing, moving giant rocks and shoveling dirt is an awesome full body workout.
  • 3 0
 Thanks for all your trail work! Kids/family, wife/husband, bikes, work, and trails first. Training second.
  • 6 0
 Coach laying down words of wisdom like usual AND dumb PB trollies thinking they're better than one of the best in the business - que eye roll -
  • 1 0
 Ha! Critics are good. They keep me regular. ps - your 20 bucks in the mail.
  • 4 0
 Deadlift..... Heard it was amazing so introduced it into my training a couple of years back.
Monitored performance on the same track
Went slower and slower
Removed deadlift
Went faster again!

It may work for some but we are all different and it didnt work for me.

Too many injuries to my arms (I am crap and like to crash badly) to use a rowing machine.

These days I find the best training is to read the comments section on PB for entertainment.
  • 2 0
 Again, love hearing the personal experience. It give me ideas for the future.
  • 3 0
 I have a 565 LB deadlift and a 415 squat and a 265 bench all completed in a powerlifting meet, at 183 bodyweight. Thinking that having a big deadlift somehow hinders anyones ability to do anything is ridiculous. Why the deadlift is chastised as a dangerous and dumb exercise is because of a lack of education and poor programming and loading paramaters. Understandably most mountain bikers probably shouldn't go and unsupervised be doing high rep deadlifts with no coaching, and I wouldn't trust most of the current crop of mountain bike strength coaches to coach you to a big deadlift. Having said that, deadlifts have the greatest effect on stimulating change in your body than any other exercise, followed closely by squats, almost all mountain bikers are effectively beginners, novice or possibly intermediate lifters and focusing on functional or specific exercises or convaluting the program more all it really does is just makes you weaker, more frail, less dense bones, less mobile, less explosive, etc. Than otherwise would be if were able to progress your 185 deadlift to a 405 deadlift. If you actually want to have access to quality strength information you will have to step out of the mounain bike world. Just because PerformX trains Aaron Gwin and Richie Rude doesn't mean he inherently is the best solution, Joel Seedman Trains NFL players too.
  • 1 0
 Good stuff! Big power!
  • 3 0
 Almost finished with the 12 week MTB based program from performx and I have to say its been really really good....To sum it up I just feel more powerful from on the bike to just walking around. I come from a background of 7 years of strength/hypertrophy training (Powerbuilding is what people call it now) and this program really shifted things in the right direction for me to focus specifically on mtb performance. Since I race downhill I think I will follow up the program with some shorter duration higher intensity work to dial in my explosiveness on a DH run but as my first mtb specific program it is providing me with a very very good base. Cant recommend their stuff enough. P.S. I also have the weirdest love/hate relationship with the concept 2 rower now...thanks
  • 2 0
 Coming from a competitive rowing background there is no love on my end for C2 rowers, I think I lost that after my first 2k for time
  • 1 0
 @RadBartTaylor: as an ex rower I get weirded out even sitting on one now.
  • 3 0
 Great to hear! Thanks on the props. I'll send you your 20 bucks later. Ha!
  • 4 1
 Happy to see a proper workout of simple, effective and foundational exercises being published here. Way to often you see mountain bikers being sold feel good accessory exercises that will offer little return on investment. Those have their place, but are nothing more than accessories if you have the time for them.
  • 5 0
 There is a ton of "sport specific" crap being pushed these days. But in reality, if you look at the workouts of any pro athletes from any sport, you'd likely see the majority of it is all the same foundational movements.
  • 4 0
 @sino428: very true.

The problem I think also comes from the fact that lots of pro athletes will do proper gym strength sessions but then publish on social media some trendy stretching on a mat.

I get astonished by how many people I know in the MTB world that unroll a yoga mat, do some foam rolling, stretching and a couple of sit up like exercises without breaking a sweat and claim they just did a "workout".

I guess people like this sort of stuff because it tends to be easy, makes them feel like they just did something and looks all trendy and "wellness" and "mindful". Grinding on a gym can be uncomfortable and isn't as sexy
  • 2 0
 @Arierep: Exactly, the most effective workouts are often very repetitive and kind of boring, which unfortunately doesn't make for very good social media content. When there are thousands of social media fitness influencers and trainers all trying to differentiate themselves you get 99% of the content being pure garbage. No one would standout if everyone just told the truth and just posted do squats, deadlift, bench press, etc, etc.
  • 3 0
 100% agreed. Always start with the fundamentals.
  • 3 0
 @Arierep: You wouldn't believe how often I say the exact same thing! What we'll do for LIKES.
  • 4 1
 Something is better than nothing. Do more pushups, correctly. And either do really slow and really heavy or light and really fast, either will get those fast twitch fibers. Also. training a little bit everyday is better than training super hard twice a week.
  • 3 1
 Pushups are counter-productive for balancing out our bike-centric bodies. Chest work will lead to lots of injuries unless balanced out. Been there... Gotta work that neglected stuff on the back side of our bodies.
  • 1 0
 Agreed on the consistency and frequency. I wouldn't totally agreed on the push-ups and fast twitch vs slow twitch training though. We have developed body weight exercises (available on www.performxtraining.com > online training) that we believe are better and focus on 'balancing' your bodies movements.
  • 2 0
 I disagree. By training super hard twice a week. Your training your body to be able to put down a super hard performance on comand. If you're training a little bit everyday, you're not asking anything hard of your body at all. You're also giving your body time to recover from that high effort and adapt to the next one. Where's training daily but only a little, that's all you're going to be able to handle. As soon as your body adapts to 'a little' then you're doing nothing at all to grow.
  • 1 0
 @inside-plus: I would agree on many of those points. In truth, I go back and further between low intensity/high frequency AND high intensity/low frequency throughout the year....depends on various details. Good input.
  • 3 0
 Not bad. Once people become competent at doing the deadlift tho I'd swap it out for the snatch and also replace the clean and press with a bi-lateral movement like step-ups or lunges. Bigger bang for the buck for what riders need.
  • 2 0
 Not bad. So good? Sounds like you have another good suggestion for a 3rd workout. I like it.
  • 2 0
 @PerformX: yeah, I meant that as a chill "I like it". The best part is pushing the idea that a lot of benefit can be made with a relatively small amount of effort through good exercise selection. I find there there's this false belief amongst a lot of people that working out has to consume a lot of time and effort to be of benefit and that's just not true. For anyone that doesn't strength train either option will provide noticeable benefits, not only on the bike but in daily life as well. Cheers!
  • 3 0
 The snatch is an incredibly difficult and complicated exercise. Just squatting with an empty bar above makes the difficulty level all that more apparent. I'd love to have had the coaching required to properly do it 20-30 years ago, but in my 60's it scares me.
  • 2 0
 @JWadd: I don't know if I'd call it incredibly difficult and complicated, but there is definitely a learning curve depending on one's abilities. One of the great things about the snatch is the amount of movement you do and the way it opens up the body. A really good progression is doing overhead squats and power snatches before moving on to the full snatch. And even with a full snatch, it's not necessary to use much weight to reap the benefits of the exercise. It's amazing how much better your body feels and how differently it moves once you start learning it. If you want to learn have a look on the web to see if there are any olympic lifting clubs in your area as sometimes they offer intro weightlifting courses where you can get taught to do the lift properly.
  • 1 0
 @JWadd: Agreed. I'm 54. Just started 'Olympic Lifting' recently again. It's been a fun and rewarding journey so far! FYI...I also do a lot of mobility training now and in the past (30+ years).
  • 3 0
 Pinkbike needs to find better partners for the fitness component, where you actually learn how to do the lift appropriately…a hinge pattern (RDL as a lift) is very different than a deadlift, and more applicable to life in general, as well as a single arm row not some ‘proprietary’ crap. (Bent over DB row with shoulder ROM) exercises would be better along with lateral/rotation motions.
  • 1 0
 Hit 'em up! PB is open to all.
  • 1 0
 I think focussing on the specific exercises that are like CURE ALLS is silly, any true Strength and Conditioning coach doesn't talk like that, however I do agree that most people can't deadlift correctly, RDLs are easier to perform and build that pattern, and also fit4racing+performx=trash. Only reason they are able to sell programs and be effective is because 99% of mountain bikers are basically untrained and can do any exercise program and will make progress with them.
  • 2 0
 Dump question.... is this article meant to suggest that you do Workout 1 and 2 in the same day?

I find this a bit confusing:
"Instructions: Complete the following 3 exercises twice weekly, completing in two different procedures (Workout 1 and Workout 2)."

Help a brutha out!
  • 2 0
 Sorry for not being clearer! Workout 1 and Workout 2 to be completed on separate days. Maybe start with Workout 1 on a Monday and Workout 3 on a Thursday. Add in some MTB on Tuesday and weekends, varying 1) longer duration/moderate output & 2) shorter duration/high output....plus a dash of stretching or yoga once or twice per week. Have fun. Go fast!
  • 1 0
 @PerformX: thanks for the clarification!
  • 2 0
 I find this a bit confusing:

"Instructions: Complete the following 3 exercises twice weekly, completing in two different procedures (Workout 1 and Workout 2)."

Does this mean that Workout 1 and 2 should be done in the same day?
  • 1 0
 No. Separate days. See my full reply above.
  • 3 1
 My 2 cents: Anybody out there training or worth a salt as a trainer HAS to include CORE work with these movements. Core strength is the foundation to any one of these movements. It's like trying to learn how to go faster downhill on a bike and not bother learning how to corner properly.
  • 1 0
 Good point! I'd typically add in 1) torso flexion and extension (on an exercise ball) and 2) planking (floor or exercise ball) as well. Just know....all 3 of those exercises use and develop core (functionally) as well.
  • 2 0
 Core is so important, but I do know some fast old boys who cant last the first 2 mins of a 30 mins abs class, but they just switch off any common sense when they point a bike down a hill and go hell for leather. Makes for great entertainment.
  • 1 0
 haha "core" why do people use the word "core" so much. Anyone that HAS a big deadlift will have a strong CORE, its the foundation to any one of those movements.
  • 1 0
 @Awenzel: I know folk with great deadlifts who can't plank for toffee and burn out in 30s in a 30 min abs class....
  • 2 0
 @betsie: Yeah, 30 min ab classes are a waste of time. 10 min 2-3 times per week is enough. Consistency is key.
  • 1 0
 @teo7z: you talking about a rear week yeh!
  • 1 0
 @betsie: ...... pardon my ignorance... but I don't know what 'a rear week' is..... that a Scottish thing?
  • 1 0
 @betsie: well they should plank more then they'd deadlift even more, that doesn't mean that the goal is to be able to do a 30 min AB class. Goal is to be strong and powerful, and transfer that to being able to pump hard, handle compressions, handle crashes etc. Planking wont make your hamstring and glutes stronger, and despite everyone being impressed by ABs they aren't what make people elite athletes. If you are able to stabilize your core but have no glutes or hamstrings there won't be very much power to stabilize.

No one in the 100m dash at the olympics is moving fast because their core is elite, its because their fast twitch fibers in their glutes and hamstrings combined with technique and limb lengths are elite.
  • 1 0
 @Awenzel: you are probably right and I have no idea what works for me or my body for riding a bike.
One day I will do deadlift again.... Don't be silly, it's useless for me and just made me slower.
My glutes are useless as are my hamstrings, I use them after circuits, abs and kettle bells then 2 hours of a good standard badminton (not like that uses hammies and glutes at all), but one day I will go back to 10 reps and 2 mins rest, coz that really gonna work for a 5 minute DH race!
  • 6 0
 Keep It Simple Stupid
  • 5 2
 Burpees!
  • 2 1
 Yoga
  • 2 0
 Did you call me stupid? Ha! Miss ya.
  • 1 0
 @kingbike2: As bus stops?
  • 1 0
 @PerformX:
Stupid is as stupid does haha.
Love the simplicity. Keep it up pal!
  • 2 0
 @goldrush781: Thanks dude. We need you on here as guest soon. Wisdom.
  • 9 8
 I would not recommend deadlift to someone who have no significant experience in strength training, for avarage joe gains not worth risk of injury. Some people are just not build anatomicly to do deadlift correctly, so ending up with burged disk with 0,5+ year recovery time.
  • 5 0
 Agreed. But in 31 years of experience....that's been under 1% of people (a few thousand) I've assisted. Attention to details is highest priority. See full video.
  • 3 0
 Yea, thats my experience. I probably have the worst deadlifting build ever
  • 1 0
 That's like a company hireing for an entry level role with 5 years experience straight out of college.
  • 2 1
 @PerformX: wow, you are following the comments, appriciate this
So let me extend my statent a bit.
I would not agree on 1%, it's definetly more.
Indeed majority of people are able to dead lift but (and here I agree) with high attention to details or with accictant of profeccional trainer.
I would say depending on the individual differences, (torso to lers/arms lenght, hip athonomy i.e. hip socket orientation, depth of hip socket, etc) a smart approach may always be applied, and deadlift may be modifed - grip width\stance, bar rise from the rack, etc. However, an avaerge joe comming to average "fitness" trainer here in average gym moset likely would not be to get a pofeccional assictance on the deadlift technique.
So intention of my comment is to raize people avarness about the possible outcomes, as I personally see deadlift as the most dangerous exisise in the gym. As soon as the person is tired, thinking about work, his wife, kids, do a tiny amoung of ego lifting, just distracted by someone's ass while performing lift - oh boy he immidiatly steps in to the brocken spine territory.
  • 1 0
 @Themanicguy: Possibly making it even more critical to incorporate. You aren't trying to win in the gym....only on the bike! Baby steps.
  • 1 0
 @dgryazev: It's OK to disagree! We'd never evolve if we walked the same path.
  • 1 0
 @dgryazev: The average gym goer that goes in and is going to do 10-15 reps of deadlifting is a bad idea. Doing reps of 1-3 on deadlifts and higher set counts where can actually focus on technique, and deadlifts are bad exercise for hypertrophy anyways so doing them for power and strength in lower rep counts is much better. If someone needs posterior hypertrophy I think prescribing high rep deadlifts is silly.
  • 2 1
 I'm late to comment, but after herniating a disc in college I stayed faaaar away from DLs. I also had a weak core and poor flexibility my whole life. Probably two reasons I herniated that disc.

Two years ago I focused on core and after-ride stretching; added it to my weekly leg workouts and overall strength routine. Stretching was not fun especially when tired, but now I look forward to it and don't consider a ride complete until stretched and refueled. Opening the hips, flexion, stabilizers, etc. Start phone stopwatch for 30s and 1min. Makes time fly and next thing you know it's been 10 minutes post ride and making tomorrow's ride that much better.

Started DLs last year, worked on perfect form and put ego aside to use lighter weights. I think a super strong core is necessary. I no longer do DL, and focus on hamstring curls, leg extensions, lunges, squats (light weight, perfect 90 degree knee bend and use the bar catches that my friends think are dorky), step-ups, Hindu squats, and TRYING one-legged squats. That is the most fun I've ever had being a failure!
  • 2 0
 Try hip/glute bridges or hinge pattern!

Quick question, how are you assessing flexibility?
  • 1 0
 Solid advice! Love hearing what has worked for others out there as well.
  • 2 1
 I thought the deadlift was kinda debunked - not actually an efficient or effective exercise compared to other options. Just useful for tracking progress and setting records. Not an expert, but my understanding was that cleans, squats, kettle bell swings hit the same groups and more, and do a better job of building fast twitch muscle.
  • 1 0
 Love to see some deadlifting 'debunking' science. Fire it over.
  • 1 0
 Cleans are not safer than deadlifts, cue the crossfit videos.
  • 1 0
 @PerformX: Maybe debunking is the wrong word, and again, I'm not an expert, but articles like this (and the links within it): medium.com/@richardpapp50/why-you-should-stop-deadlifting-today-e84079d41c2b
Deadlift seems like a mildly risky, high-impact option that isn't hitting the muscle groups that action sports use, nor building fast twitch muscle. I'm not saying we shouldn't do them - it just doesn't seem like it should be core to a MTB (or even skiing) core. And if PB is only going to suggest 3 movements, I would imagine squats would be ahead of deadlift in priority.
  • 2 0
 @ohio: Yah I agree squats will probably have even more effect than deadlifts, I suppose one could argue that sense mountain bikers are such anterior focused (quads, from pedaling) that doing an anterior exercise (deadlifts hamstrings etc) would have more additivie benefit, but if squat right and do a good amount of hamstring and posterior work could increase deadlift without deadlifting.
  • 2 0
 I think the concep of doing HIGH VOLUME deadlifts has been debunked, Crossfit has popularized very effective exercises such as cleans and deadlifts, then bastardized them by doing them for time and rep schemes of 15+ which isn't what is the best use of high power explosive exercises. In same way doing a long jump or a standing broad jump is a good expression of power and explosiveness, no one does that for reps for a minute straight.

CUE box jump fail videos.
  • 3 0
 $40 a month gym membership? Disgusting. Let me fork out $1600 for random upgrades instead.
  • 3 0
 This is a great post, much needed by many riders i see out.
  • 1 0
 Thanks and agreed! Happy Holidays!
  • 4 1
 Why dont you just ride your bike more, isnt that what this is all about?
  • 2 0
 I definitely love the thought! But sometimes a little off-bike shit allows you to enjoy the on-bike stuff even more...and longer!
  • 1 0
 Do sprinters just sprint to get faster?
  • 1 0
 The music at the start of the video is way too loud (or, conversely, the talking immediately after is way too quiet). I clicked Play for the talking, not the music.
  • 1 0
 sory man this is just basic training for everyone without offense, the point is to rest, jep jep a body is a body!
  • 2 4
 In my opinion these movements are not specific enough. I recall joint angles have to be within 20 degrees to transfer to the sporting movements. An overhead press, although a great exercise, seems useless for mountain biking.
  • 2 0
 working opposing muscles is pretty important, if i understand correctly. nothing wrong with using the gym time to balance yourself out
  • 2 0
 I'd respectively disagree!
  • 2 0
 Deadwrong. Go get your overhead press to 75% of your body weight and feel what it does to your shoulders and core, and your cardio vascular system loves it too.
  • 1 0
 @inside-plus: Like I said, I think it's a great exercise, but it wont make you a better rider. I had my overhead press at 90% bodyweight at one time, and my riding was not close to the level it is now.
  • 1 1
 @PerformX: Am I missing something outside of general health benefits of any exercise? I just dont see when an overhead press is coming in handy on a bike, aside from throwing down a superman or throwing your hands out while going OTB.
I would think something like a bench press from pins, with uneven weights, or something similar to a chaos press with hands at bike grip width would be a better choice for cyclists as that is closer to the joint angles, and unpredictable loads in the arms when riding our bikes. Even pushups at bike grip width would transfer better to cycling if minimal neccessary equipment is the aim.
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 @inside-plus: I agree 100%!
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 @colebmx: Yes, I believe you are missing something. Sorry to be blunt...but I am in between shortbreads during this festive season...and don't want to sit behind a laptop much. You seem to be focused on duplicating MTB movements. What has worked for us by challenging various exercises/movements has been 1) improved/balance biomechanics (for wellness and fitness), 2) developing the energy system, and 3) increasing injury prevention (physically and mentally). Back to shortbreads...
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 The only thing that is specific to mountain biking is mountain biking, however that doesn't mean that doing other things wont make you a better mountain biker. Also if you ride your bike and only use 20 degrees of joint angle I think of all people you would benefit greatly from a strength program.
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 @Awenzel: I think you misunderstand me. My point is that we want to maximise improvements for the time we put into our training. A mountain biker will train different to a sprinter for this reason. Having movements that are similar enough to mountain bike movements so that they transfer over to the sport will yield better results than movements that will not transfer.
I'm definitely not saying to only use 20 degrees of joint movement. I'm saying the practiced movements in the gym should yield joint angles within 20 degrees of the joint angles when mountain biking.
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 @PerformX: I appreciate bluntness. I don't want to recreate mtb movements, but rather have the movements within the range that the sciences proves they will transfer to the sport in a positive manner. Ideally the exercise is suited to the specific riders weakness and stays within the limits of transferability. The title of the article states the exercises are specific to mountain bikers, yet I can't see how the prescribed exercises yield mtb specific results outside of general fitness improvements.
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 All I have is a hammer. It lets me fix all my bike problems so must be able to be used for my workouts.
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 Just do a 3x5 compound lift program and get strong.
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 Meh, training power has legit benefits.
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 Cashing in on newbie gains in the squat bench deadlift is the lowest hanging fruit people leave on the tree in terms of on bike performance.
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 @Awenzel: true. But when I started training power on top of a strength base the game changed for me.
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 @coloradohaze: yah just distinguishing between power and strength, power is the rate of force change and strength is total max force, like training them both is very similar and increasing strength increases power if done right and increasing power production can help upper limit strength etc.

Highly recommend coach Matt Wenning on youtube.

www.youtube.com/watch?v=5PJZEEy4Yis&t=94s
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 Build
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 I walk off camber floors with irrigular weights and Place them in piles
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 I only lift weights to look good riding my bike.
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 Rips Reps Revelations
  • 1 0
 Row 5k skierg 3k plus 1/2 Hr UBE 5X week good to go but YMMV...
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 I choose a fat, hot ebike and no deadlifts.
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 Deadlift and get hot or get an e-bike and be fat. The choice is yours.







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