Strengthen Your Buns and Thighs with the Butt Blaster 4000

May 30, 2014 at 12:12
by James Wilson  
Butt Blaster

"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.

Views: 7,778    Faves: 40    Comments: 1

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

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 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.
The MTB Strength Training Systems Logo


  • 16 5
 Don't know y people hatin!?! good information that will help u become stronger not only for biking but in ur everyday life as well! Smile I bet most of you that don't see the relevance of proper training, will end up with weak hips and a bad lower back! It's your loss! thanks again for the great info James Smile
  • 6 2
 Yup, knuckleheads....kettle bells are a great way to improve functional strength. We can't ride every day so mixing this in on off days is only beneficial and easy to accomplish.
  • 11 3
 I think I'll skip having my butt blasted and just go ride
  • 2 3
 The only sensible comment in the whole article.
  • 3 0
 if you don't wanna mess with kettle bells (maybe your arms,shoulders, etc are sore) then box jumps mixed with barbell good mornings will do the trick. sometimes it's fun to see how far you can jump from a box and stick it. do a set where every rep involves moving back a foot from the box, parkour style, then try boxes of different heights. just don't plan on squatting for a few days.
  • 4 1
 Why does this guy get so much hate with everything he posts? Don't see any other personal trainers offering free info, especially one that has actually worked with World Cup athletes. I know it's promotion for his website, but this stuff seems pretty good to me, and helps me mix up the workout in my house a bit without having to pay!!
  • 2 0
 I have a fair trouble with my knees clicking and cracking, I often get pain in them if I've exerted them quite a lot... I know that noises are OK if there's no pain, but there sometimes is. Is this still something I can do or should I look for other squat effect exercises?
  • 1 0
 I get the same thing! I'm a rower and I train upwards of 18 hours on a busy week and whenever I stand up, my knees sound like someone crunching on raw noodles. I don't often get pain but when I do, walking up the stairs is a f*cking chore.
  • 5 1
 You had me at Hans and Frans...
  • 2 0
 Or "butt blaster"
  • 3 0
 Chipotle is the only thing that makes my butt blast.
  • 3 0
 "Bulgarian Goat Bag Swing" is right up there with "Butt Blaster 4000."
  • 1 1
 Surprised nobody commented on those shorts...WOW. What is going on there -- some type of Chinese Bull/Dragon?

Otherwise, good info here...thanks James!
  • 16 15
 or you can just ride your bike and pedal harder...
  • 11 2
 Yeah, no one should ever hit the gym to improve athletic performance...*sarcasm*
  • 3 0
 Squats and deadlifts for days. Where are my two plate 25 club guys at?? #asstograss
  • 1 0
 how heavy is the kettlebell
  • 1 0
 My GF wasn't very fond of the butt blasting last night...
  • 9 9
 The only butt blasting is going on at a brothel somewhere in Liverpool
  • 1 0
  • 1 1
 I fear for his toes sometimes. Not that shoes would help protect but ...
  • 2 3
 perfectly gay
Below threshold threads are hidden

You must login to Pinkbike.
Don't have an account? Sign up

Join Pinkbike  Login
Copyright © 2000 - 2023. All rights reserved.
dv56 0.037215
Mobile Version of Website