MTB - 4 Week Strength And Sprint

Average Weekly Training Hours 07:20
Training Load By Week
Average Weekly Training Hours 07:20
Training Load By Week

Get bigger and faster with this strength and sprinting specific training plan, run as an intensive 4 week block. Ideal for 4X, BMX or downhill riders as well as offering great advantages to anyone who wants to get quicker off the line, blast up those steep hills and get quicker on the descents. This is a mixed discipline workout that will include riding (on and off road), combined with gym, weight/body weight exercises and swimming seasons.

Sample Day 1
0:30:00
Weight Test

Prior to commencing this training plan it is a good idea to work out what your Repetition Maximum is.
 
This is the maximum weight you can lift and complete 1 rep under control.

For the workouts listed in the training plan start with 40% of this weight to start off with. If you feel this is too easy increase this up to 80%. Before you start your weight session remember to stretch properly.

Do the exercises on the pdf attachment and record your RM weight for each.

Sample Day 1
1:30:00
12.43mi
Test Route

You will want your test route to be close to your desired race terrain however ride the route twice as part of the test route. This works on the training ethos of train hard race easy.

If your aim is to race downhill, 4X or BMX Supercross then pick a track that you race on or ride regularly to ride twice. If you are training for an XC discipline then your training route should reflect this style of course.

Sample Day 2
1:00:00
Strength - AA

2 Sets of 30 Reps - Leg Press
3 Sets of 20 Reps - Lat Pull Down
3 Sets of 30 Reps - Unweighed Squats
2 Sets of 20 Reps - Bench Press
3 Sets of 20 Reps - Hamstring Curls
4 Sets of 10 Reps - Standing Row
3 Sets of 30 Reps - Russian Twist
2 Sets of 10 Reps - Back Extensions

Sample Day 2
1:00:00
1000m
1KM

400m Brest Stroke
400m Front Crawl
100m Front Crawl Arms Only
100m Brest Stroke Arms Only

Sample Day 3
1:00:00
Strength - AA

3 Sets of 30 Reps - Leg Press
2 Sets of 30 Reps - Lat Pull Down
3 Sets of 30 Reps - Unweighed Squats
2 Sets of 20 Reps - Bench Press
3 Sets of 20 Reps - Hamstring Curls
4 Sets of 15 Reps - Standing Row
3 Sets of 30 Reps - Russian Twist
2 Sets of 10 Reps - Back Extensions

Sample Day 3
0:36:00
Static Cycling

Static Cycle :
• Warm up for 10 min
• Shift into a high resistance on the machine so you’re at an 8/10 effort and try to keep your cadence between 75 and 85 rpm do this for one minute (try not to rock your body too much, use your core to stabilise yourself), initially building momentum out of the saddle before sitting down and carrying the speed through.
• At the end of the minute spin change into a low resistance but spin at 100 – 110 rpm for two minutes.
• Drop cadence to 90 rpm for 1 minute then repeat the three steps again.
• Repeat this cycle 4 times
• Cool down for 10 min gentle spin.

Sample Day 4
1:00:00
Strength - AA

3 Sets of 30 Reps - Leg Press
2 Sets of 30 Reps - Lat Pull Down
3 Sets of 35 Reps - Unweighed Squats
2 Sets of 20 Reps - Bench Press
3 Sets of 20 Reps - Hamstring Curls
4 Sets of 10 Reps - Standing Row
3 Sets of 30 Reps - Russian Twist
2 Sets of 15 Reps - Back Extensions

Thomas Stockdale
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TS Cycling

Here at TS Cycling we aim to share our passion for the sport we love with everyone out there from the novice rider to the seasoned pro. Based in County Durham, UK, we draw on our experience of racing, guiding, coaching and technical experience, amassed over the years working in different parts of the cycling industry, to customise your training plans. Focusing on cycling specific fitness, skills coaching and technical support we are confident we can improve your riding experience!