Mountain Biking Training Plan Strength Training Phase 1: six weeks: home training routine

Average Weekly Training Hours 01:41
Training Load By Week
Average Weekly Training Hours 01:41
Training Load By Week

This is a 6 week strength routine for mountain bikers. The program is 3 days a week and can be added separately or added in addition to any current mountain biking training program you are on.

To do this, start the strength training program on the first day you want to start this program.

This is a great plan for someone who hasn't been lifting for the last few months or longer. This is a good introduction back into strength training and can all be done at home without gym access.

The goal of this program is to build core strength off the bike that will help prevent injury and make you more efficient and effective when on the mountain bike.

Sample Day 1
0:15:00
Core workout

Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.

Sample Day 1
0:20:00
Cyclist Strength Routine: full body

First week of training: don't go overboard with trying to push it too hard today. Keep the weights moderate.

Sample Day 3
0:15:00
Core workout

Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.

Sample Day 5
0:15:00
Core workout

Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.

Sample Day 5
0:20:00
Cyclist Strength Routine: full body

First week of training: don't go overboard with trying to push it too hard today. Keep the weights moderate.

Sample Day 8
0:19:59
Core workout: week 2

Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.

Sample Day 8
0:20:00
Cyclist Strength Routine: full body

This week should be a step up from what you have done. Start to challenge yourself this week.

Drew Edsall
|
Coachdrewedsall.com Llc / Mtbfitness.com

My name is Drew Edsall, I am a mountain bike coach and former professional mountain biker. I have had the pleasure of coaching many of the top riders in the World in all age categories including a Pan Am Games Gold Medal Champion in 2016, U23 Silver Medalist both in 2016 and 2017, and multiple National / State Champions / Collegiate Champions. My specialty is mountain bike coaching. You can find more information at either one of my websites: coachdrewedsall.com or mtbfitness.com