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MTB PhD Plyometrics Plan


Matt Miller

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3 Weeks

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Plan Description

Plyometrics are powerful movements done very quickly at a maximal effort. We talked about their importance during mountain biking here:

This program is designed to fit around your current training program, with some hard workouts swapped for plyometric exercises.

This program isn't designed to smash you or grind you in to the ground--it's designed to give you gradual progression through to an intermediate plyometric training load.

This program also contains set testing days--you'll test your performance in the beginning then again at the end. If you're combining all of your training modes appropriately, you'll see an improvement in your plyometric performance towards the end.

Combined with the right types of aerobic training and skill training, this should help you to ride smooth and faster out on the trails!

Please contact Matt if you have any further questions:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x4
—— ——
Strength x3
2:05 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
2:05 hrs 0:45 hrs

Training Load By Week

Dr Matt Miller - World-leading MTB Scientist


Dr Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road cycling. He has over 20 international publications and presentations focused on MTB performance, including pioneering scientific research into FTP & Critical Power in MTB, and the very first MTB braking research (BrakeAce). Dr Miller has over 20 years of personal race experience, including at elite UCI XC and EWS races.

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