These workouts are implemented in the MTBCoach training plans. Depending on your training plan, these can be done once to three times a week. During the early transition and base training phases, these sessions may be done up to three days a week, where Race and Peak periods would include only one of these sessions a week. If you purchased an MTBCoach training plan, the sessions are already included in your plan for optimum, strength, rest, and cycling specificity.
Instructions:
Warm-up 10-15 min with an easy run or light spin on a stationary bike before beginning any of these workouts. Workouts are based on your max weight you can do at one rep. Increase loads by about 5% each week, except where noted.
Adaptation – Weeks 1-3
Prepares the muscles for the stress of training with weights. Each exercise is three-five sets at 40-60% of max, 20-30 reps each. Recover 1-2 min between each exercise. Do all sets on each exercise before continuing to the next.
- Leg Press or Dead Lift
- Squat or single leg squat
- Leg Extension
- Leg/Knee Curl
- Chest Press
- Shoulder Press/Lat Pull
- Curl
- Crunches/abdominal
Transition – Weeks 3-6
The transition from high rep, low resistance to low rep, low resistance. Find a weight that allows 10-15 reps per set. Two-three sets. Rest 2-3 min between exercise. Do all sets on each exercise before continuing to the next.
- Leg Press or Dead Lift
- Squat or single leg squat
- Leg Extension
- Leg/Knee Curl
- Chest Press
- Shoulder Press/Lat Pull (execute the same as week 1-3)
- Curl (execute the same as week 1-3)
- Crunches/abdominal (execute the same as week 1-3)
Muscular Endurance – Weeks 7-10
Develop a muscular endurance reserve in order to cope with fatigue. Loads should be 30-50% 1-2 sets of 40-60 reps each exercise. Rest 1-2 min between exercise. Can be done as a circuit, rotating between the lower and upper body.
- Leg Press or Dead Lift
- Squat or single leg squat
- Leg Extension
- Leg/Knee Curl
- Chest Press(execute the same as week 1-3)
- Shoulder Press/Lat Pull (execute the same as week 1-3)
- Curl (execute the same as week 1-3)
- Crunches/abdominal (execute the same as week 1-3)
Power Endurance – Weeks 11-14
Develop greater sport-specific power by emphasizing the combination of speed and force. Loads should be 40-60% 2-3 sets of 10-15 reps each Rest 1-3 min between exercise. Can be done as a circuit, rotating between the lower and upper body.
- Leg Press or Dead Lift
- Squat or single leg squat
- Leg Extension
- Leg/Knee Curl
- Chest Press (execute the same as week 1-3)
- Shoulder Press/Lat Pull (execute the same as week 1-3)
- Curl (execute the same as week 1-3)
- Crunches/abdominal (execute the same as week 1-3)
Maximum Strength – Weeks 15-17
Improve strength reserve and develop maximum force capabilities of muscles and tendons by improving neuromuscular recruitment patterns. Loads are 80-95% 3-5 sets of 3-6 reps each. Rest 2-4 min between exercise. Increase load by 5% after 4-5 workouts. Can be done as a circuit, rotating between lower and upper body.
- Leg Press or Dead Lift
- Squat or single leg squat
- Leg Extension
- Leg/Knee Curl
- Chest Press (execute the same as week 1-3)
- Shoulder Press/Lat Pull (execute the same as week 1-3)
- Curl (execute the same as week 1-3)
- Crunches/abdominal (execute the same as week 1-3)
Strength Maintenance – Weeks 18 to end of season
Maintain maximum strength through the remainder of your season. First two sets at load 60-70% third set at 80-85% load. Rest 2-3 min between exercises. Add more weight once you get to 12 reps easily.
Can be done as a circuit, rotating between the lower and upper body.
- Leg Press or Dead Lift
- Squat or single leg squat
- Leg Extension
- Leg/Knee Curl
- Chest Press (execute the same as week 1-3)
- Shoulder Press/Lat Pull (execute the same as week 1-3)
- Curl (execute the same as week 1-3)
- Crunches/abdominal (execute the same as week 1-3)
Strength Training workouts used with permission by Joe Friel, author Mountain Bike Training Bible.