Weight Training For Mountain Biking Plan

Average Weekly Training Hours 02:15
Training Load By Week
Average Weekly Training Hours 02:15
Training Load By Week
Sample Day 1
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 2
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 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 the lifting from cold).


Stretching

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


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


Main Session:


Do a warm up set of each exercise with no weight. Long recoveries (1.5-3 minutes) between each set. For the main set use a light weight that you can lift dynamically (think explosive).

3x4-6 Bench Press
3x4-6 seated row
3x4-6 Squat
3x4-6 Dead lift
3x4-6 each leg Step Up

Sample Day 8
0:14:00
14 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. 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

Sample Day 9
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 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
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.

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.