Mountain Bike Strength & Conditioning Program
8 weeks. 3 Workouts per week.
3 Blocks — Strength. Conditioning. Core.
Record all of your workout scores and times, as well as the amount of weight lifted in each strength session.
We recommend a proper 10-15 minute warm up before each workout including steady state cardio and any dynamic stretching or body prep applicable to the day’s movement patterns.
If you are new to strength and conditioning and/or these movements or exercises, we highly recommend seeking out a qualified coach or trainer to make sure you are moving in a safe, healthy way.
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3×15 Dumbbell Standing Arnold Press
3×10/Leg Single Leg Dumbbell Romanian Deadlift
Complete 15 reps of Dumbbell Standing Arnold Press , then complete 10 reps per leg of Single Leg Dumbbell Romanian Deadlifts. Repeat for a total of 3 sets
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We recommend a fully equipped gym to get the most out of this program.
You will need access to the following:
Barbell
Squat rack
Weight plates
Pull up bar
Box
Bench
Dumbbells
Kettlebells
Rower
Echo Bike/Assault Bike
Outdoor running space or Treadmill
Looped resistance bands
Medicine ball and/or Dball
Gymnastic Rings or TRX
Dumbbells and kettlebells are interchangeable