Weight Training For Mountain Biking Plan

Average Weekly Training Hours 01:52
Training Load By Week
Average Weekly Training Hours 01:52
Training Load By Week
Sample Day 1
1:00:00
Prep Session

Warm Up
15 minutes aerobic exercise (ride to the gym, or jump on a spin bike/treadmill when you get there. Don’t start the lifting from cold).

Stretching

6 Sun Salutations http://goo.gl/QcrCHB

Pre-session:

Go through each listed exercise without any weight (just the bar, or just the movement) before you begin the session.

Main Session:

set 1 (no weight, just bars)

10 x Bench Press
10 x Squat
10 x Dead Lift
10 x Seated Row (wide arms)

set 2 (very low weight)

10 x Bench Press
10 x Squat
10 x Dead Lift
10 x Seated Row (wide arms)

Sample Day 2
0:07:00
7 minute workout

Do each exercise for 30 seconds with 10 seconds rest between each one. This is about great form - don't rush the movements, but focus on doing each one well. 1. Jumping Jacks 2. Wall Sit 3. Abdominal Crunch 4. Push ups 5. Step ups 6. Squats 7. Tricep dips 8. Front plank 9. High Knees (running in place) 10. Lunges 11. Side Plank left 12. Side Plank right

Sample Day 4
1:00:00
Low Resistance Form Session

Warm Up

15 minutes aerobic exercise (ride to the gym, or jump on a spin bike/treadmill when you get there. Don’t start from cold).


Stretching

6 Sun Salutations http://goo.gl/QcrCHB MS:

Do each exercise for 30 seconds with 10 seconds rest between each one. This is about great form - don't rush the movements, but focus on doing each one well.
Two sets of:
1. Jumping Jacks
2. Wall Sit
3. Abdominal Crunch
4. Push ups
5. Step ups
6. Squats
7. Tricep dips
8. Front plank
9. High Knees (running in place)
10. Lunges
11. Side Plank left
12. Side Plank right

Then:

Walking routine:
Knee Hug
Knee out hug
Runners stretch (arm in the air)
Lunge walk
Side lunges
Inch worm

Stationary exercises (2 sets)
stanky leg (keep foot planted) 20 seconds each leg
tele jumps - 20 seconds
in and out jumps - 20 seconds

Explosive movements (10 total, or 5 on each leg)
Hops
squat jumps (straight up)
squat jumps (long)
Single leg high jumps

Sample Day 8
1:30:00
ONE REP MAX session

Warm Up

15 minutes aerobic exercise (ride to the gym, or jump on a spin bike/treadmill when you get there. Don’t start the lifting from cold).

Stretching

6 Sun Salutations http://goo.gl/QcrCHB

Pre-session:
Go through each listed exercise without any weight (just the bar, or just the movement) before you begin the session.

Main Session:

Let's get an idea of your one rep max for the following:

Bench Press
Squat
Dead Lift
Seated Row (wide arms)

Set 1:
5 reps of each exercise at an easily attainable weight

Recover fully

Set 2:
Load the bar to a realistic but very challenging maximum weight. If you fail at the chosen weight, you need to make a judgment call whether to try again - if you think that you can estimate a max weight from the failed rep (eg, taking 20 lb off the failed weight) - do that instead.

Sample Day 9
0:15:00
Plyo Routine

Walking routine:
Knee Hug
Knee out hug
Runners stretch (arm in the air)
Lunge walk
Side lunges
Inch worm

Stationary exercises (2 sets)
stanky leg (keep foot planted) 20 seconds each leg
tele jumps - 20 seconds
in and out jumps - 20 seconds

Explosive movements (10 total, or 5 on each leg)
Hops
squat jumps (straight up)
squat jumps (long)
Single leg high jumps

Sample Day 11
0:45:00
Yoga with a focus core strength

Find a yoga class, or use an online program such as YogaGlo.com to perform about one hour of moderate stretching and strengthening exercises. Core Power style yoga classes are particularly useful for Mountain Biking.

Sample Day 15
1:00:00
High Resistance week 1

Warm Up


15 minutes aerobic exercise (ride to the gym, or jump on a spin bike/treadmill when you get there. Don’t start the lifting from cold).




Stretching
6 Sun Salutations http://goo.gl/QcrCHB

Pre-session:
Go through each listed exercise without any weight (just the bar, or just the movement) before you begin the session.




Main Session:

All at 75% of one rep max

3x4-6 Bench Press
3x4-6 seated row
3x4-6 Squat
3x4-6 Dead lift
3x4-6 each leg Step Up (with dumbells)

Chris Baddick
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http://www.chrisbaddick.com/personalised-mountain-bike-coaching/

Chris is a World Cup level Cross Country Mountain Biker, with huge experience coaching other athletes to the same level. Chris has a strong academic background in physiology, allowing him to combine the experience of racing mountain bikes with the scientific rigor of building suitable and appropriate training plans. Mountain Bike racing is unique: Chris has the experience to deal with that.