Strength Workouts

These workouts are implemented in the MTB Coach training plans.   Depending on your training plan, these can be done once to three times a week.  During 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 a MTB Coach training plan, the sessions are already included into 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 and single leg squat
  • Leg Extension
  • Leg/Knee Curl
  • Chest Press
  • Shoulder Press/Lat Pull
  • Curl
  • Crunches/abdominal

Transition – Weeks 3-6

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 and 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 lower and upper body.

  • Leg Press or Dead Lift
  • Squat and 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 lower and upper body.

  • Leg Press or Dead Lift
  • Squat and 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 and 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 lower and upper body.

  • Leg Press or Dead Lift
  • Squat and 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.

Leave a Reply