Limited time, limited equipment, or want your MTB training to be short and sweet.Here are the top 3 exercises for MTB (trail, enduro, downhill) and why (see video).
Equipment needed: barbell set and rowing machine.
Instructions: Complete the following three exercises twice a week in two different steps (Workout 1 and Workout 2).
Workout 1:
1. Warm-up: Complete 5 minutes on the rowing machine and gradually increase the resistance.
2. Training: Complete the following three exercises separately. Start with A) and complete all sets, then move to B) and complete all sets, and finally complete all sets with C). Rest 1-2 minutes between all sets and exercises. Here are the specific details:
A) Deadlift: 1 set @ 10 – 12 reps (choose a weight with about 60% effort) > Set 2 – 4 @ 6 – 8 reps (choose a weight with about 80 – 90% effort) .
B) Clean Press (PerformX version): 1 reps 8-10 reps (select weight at about 60% force) > 2-4 reps 5-6 reps (with about 80-90% force weight).
C) Row: Set 1 @ 1 minute (at about 75% effort) > Set 2 – 4 @ 2 minutes (at about 80 – 90% effort).
Workout 2:
1. Warm-up: Complete 5 minutes on the rowing machine and gradually increase the resistance.
2. Training: Complete the following 3 exercises as a group/circuit. Start with A) and complete one set, then move to B) and complete one set, and finally complete one set of C). Repeat groups/circuits A), B), and C) for the number of sets outlined below. Rest 30-45 seconds between all sets and exercises in the gourd/circuit. Here are the specific details:
A) Deadlift: Set 1 @ 15 – 20 reps (choose a weight with about 60% effort) > Set 2 – 3 @ 10 – 12 reps (choose a weight with about 80 – 90% effort).
B) Clean Press (PerformX version): Set 1 @ 15 – 20 repetitions (choose a weight with about 60% effort) > Set 2 – 3 @ 8 – 10 repetitions (with a weight with about 80 – 90% effort choose).
C) Row: Set 1 @ 30 seconds (at about 75% effort) > Set 2 – 3 @ 1 minute (at about 80 – 90% effort).
PerformX’s Todd Shumlich has over 30 years of experience training moto, action sports and MTB athletes including Stevie Smith, Aaron Gwin, Richie Rude, Finn Isles, Casey Brown, Sam Blenkinsop and Seth Sherlock. See www.performxtraining.com for more information on training offerings. Online training from his $59.00.
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