Mountain Bike Training Plan Strength Training Phase 2: six weeks: home training routine

Average Weekly Training Hours 02:44
Training Load By Week
Average Weekly Training Hours 02:44
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 phase 2 and should either be started after phase 1. However, if you have been lifting 2-3 times a week already and have experience lifting, then this is a good program to start off with. This training plan 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
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 3
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 5
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 8
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 10
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 12
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 15
0:49:59
Strength Routine Build

This is the last week of a 3 week strength build. If you can do more reps, add some! Push this week!!!!!!

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Drew Edsall
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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