Strengthen Your Buns and Thighs with the Butt Blaster 4000

"Welcome to Pumping Up with Hans and Franz, we’re here to pump you up! Today we come at you with the Butt Blaster 4000, puny ones. The Butt Blaster 4000 will target your buns and thighs…yeah, buns and thighs…and leave them pumped up and ready for the beach, the night clubs and even your local trails. So try the Butt Blaster 4000 – hear me now and understand me later"!

…and so ends my homage to the great Hans and Frans from the old school Saturday Night Live routines. I thought it was a really funny skit and to this day I hear a thick German accent and someone saying “We are here to pump you up” whenever I see a typical bodybuilder dude with huge arms and chest and no legs or lats.

Anyways, the real question here is what the hell does all this have to do with mountain biking? Glad you asked…

The Butt Blaster 4000 is a routine created by the one and only Dan John who likes to give his creations silly names. When I first heard the name it sounded like something Hans and Franz would use to “pump you up” and that is why they lead off the post.

It combines a Goblet Squat and a Bulgarian Goat Bag Swing into a wicked routine that does a great job of working on the type of lower body endurance we need on the trail.

You basically start with 10 reps of each exercise, then do 9 reps of each, 8 reps of each and so on until you countdown all the way to 1 rep each. The goal is to not stop and rest along the way and if you find yourself really struggling with this routine you can also start with a lower number of reps.

In this video I break down the Butt Blaster 4000 routine, show you how it looks in action and explain more about how it applies to the unique cardio demands of mountain biking.



As you can see, this routine allows you to “rest” one movement while you are doing another movement, which is exactly what you want to train yourself to do on the trail. Being able to pedal in the same position and at the same cadence for a prolonged period of time is a different type of cardio than having to change positions and cadence like you do on the trail.

So throw this routine in at the end of your next strength training workout or try it in place of another round of intervals on the bike. I’m sure you’ll find it a surprising challenge and something that will really benefit your trail riding.

And who knows, maybe someone will complement your buns and thighs as well…

That’s it for now, if you have any questions or thoughts about this routine please feel free to leave a comment below this post. And if you liked this routine then help spread the word by clicking one of the Like or Share buttons below.

Until next time…

Ride Strong,

James Wilson

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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 World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. 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 30 Day MTB Skills and Fitness Program and get started on the way to riding with more power, endurance and confidence today.