Hello, I would like to know what gym routines you do to strengthen and complete your MTB outings. Thank you
Im a personal trainer, I personally use "X3 Bar" for majority of my training. It does not supply endurance training (15 miles or more) but your strength, power, agility, and ability to recover will greatly improve. Gotta learn how to use it, but its worth the money.
ALSO, if you have bodily injuries it is very safe to use because of variable resistance. Unlike free weights. I have lower back arthritis (L4,L5) and I can deadlift over 200 pounds easily because of this device. As well as poland syndrome where I am missing my pectoral muscle. Highly recommend it There are other products kind of like this one, but this one is engineered way better.
Your question is sufficiently vague as to mean anything. It depends what you want. You want explosive power and raw strength? Better go move heavy stuff. Need to improve your endurance? Lower weight high rep has worked well for me. need to work on balance and mobility? That’s a separate way to work out. Or do some yoga classes. Want to lose weight? That’s a kitchen exercise, not a gym exercise.
so step 1 is identifying your goals and weaknesses and building on them. there are no shortage of coaches to help with specific goals. I’ve found Ben Plenge and Fit4racing helpful. If you’ve never done heavy lifting, doing it without a hands-on coach or mentor is a good way to injured.
Kettlebells - swings, presses, squat, farmer carry. Master those 4 movements and guaranteed it will carry over to the bike. Best form of training I have found that works not only for mtb but overall strength and endurance. However, there is a learning curve to kettlebells. Best to take it slow and ensure technique is spot on - don’t want to lose time off bike bc you messed something up training to be better on the bike.
Kettlebells - swings, presses, squat, farmer carry. Master those 4 movements and guaranteed it will carry over to the bike. Best form of training I have...
Kettlebells - swings, presses, squat, farmer carry. Master those 4 movements and guaranteed it will carry over to the bike. Best form of training I have found that works not only for mtb but overall strength and endurance. However, there is a learning curve to kettlebells. Best to take it slow and ensure technique is spot on - don’t want to lose time off bike bc you messed something up training to be better on the bike.
Can’t endorse kettlebells enough. They’ve helped me fix some really severe muscle imbalances, develop proper movement patterns, and get a lot stronger.
Best bet if you aren't knowledgeable on these types of exercises is to find a trainer, or enroll in your local Crossfit gym, that will get you most of the way there without being to specific. Overall health, strength and fitness will usually pay dividends.
Your question is sufficiently vague as to mean anything. It depends what you want. You want explosive power and raw strength? Better go move heavy stuff...
Your question is sufficiently vague as to mean anything. It depends what you want. You want explosive power and raw strength? Better go move heavy stuff. Need to improve your endurance? Lower weight high rep has worked well for me. need to work on balance and mobility? That’s a separate way to work out. Or do some yoga classes. Want to lose weight? That’s a kitchen exercise, not a gym exercise.
so step 1 is identifying your goals and weaknesses and building on them. there are no shortage of coaches to help with specific goals. I’ve found Ben Plenge and Fit4racing helpful. If you’ve never done heavy lifting, doing it without a hands-on coach or mentor is a good way to injured.
The goal would be to be more explosive and have more strength on the bike, in other aspects I am doing well. By that I mean doing gym routines for strength. I know the exercises but I don't know what to work on every day....structure the training
Kettlebells - swings, presses, squat, farmer carry. Master those 4 movements and guaranteed it will carry over to the bike. Best form of training I have...
Kettlebells - swings, presses, squat, farmer carry. Master those 4 movements and guaranteed it will carry over to the bike. Best form of training I have found that works not only for mtb but overall strength and endurance. However, there is a learning curve to kettlebells. Best to take it slow and ensure technique is spot on - don’t want to lose time off bike bc you messed something up training to be better on the bike.
Great, well that's what I'll do... I'll try to complete them with something else and that's it. But how many days do you train? And do you train every day? I went to crossfit for a while and I control the movements
barbell: Lots of squats (front and back) deadlifts, thrusters
dumbbells: benchpress, rows, pushpress, arnold press, russian twists, swings
lunges, push and pull ups, mountain climbers
...
barbell: Lots of squats (front and back) deadlifts, thrusters
dumbbells: benchpress, rows, pushpress, arnold press, russian twists, swings
lunges, push and pull ups, mountain climbers
have no kettlebell so lot is done with the dumbbells.
Great, well that's what I'll do... I'll try to complete them with something else and that's it. But how many days do you train? And do you train every day? I went to crossfit for a while and I control the movements
Best bet if you aren't knowledgeable on these types of exercises is to find a trainer, or enroll in your local Crossfit gym, that will get...
Best bet if you aren't knowledgeable on these types of exercises is to find a trainer, or enroll in your local Crossfit gym, that will get you most of the way there without being to specific. Overall health, strength and fitness will usually pay dividends.
I went to the gym 8-9 years ago and then CrossFit until the pandemic. I know the exercises but I didn't know which ones would be best to improve in those aspects, that's why I am interested in putting them into practice :D
Im a personal trainer, I personally use "X3 Bar" for majority of my training. It does not supply endurance training (15 miles or more) but your...
Im a personal trainer, I personally use "X3 Bar" for majority of my training. It does not supply endurance training (15 miles or more) but your strength, power, agility, and ability to recover will greatly improve. Gotta learn how to use it, but its worth the money.
ALSO, if you have bodily injuries it is very safe to use because of variable resistance. Unlike free weights. I have lower back arthritis (L4,L5) and I can deadlift over 200 pounds easily because of this device. As well as poland syndrome where I am missing my pectoral muscle. Highly recommend it There are other products kind of like this one, but this one is engineered way better.
I don't know the truth, I've never heard of it, but it sounds great, I'll investigate a little more.
Personally, I do 3-4 days of kettlebells and pretty much repeat those movements. However, in no way am I personal trainer. I watched a lot of James Wilson’s kettlebell mtb strength stuff you YouTube and just find what worked for me. Worth checking out his stuff for sure for an actual plan, sets, reps, ect.
Im a personal trainer, I personally use "X3 Bar" for majority of my training. It does not supply endurance training (15 miles or more) but your...
Im a personal trainer, I personally use "X3 Bar" for majority of my training. It does not supply endurance training (15 miles or more) but your strength, power, agility, and ability to recover will greatly improve. Gotta learn how to use it, but its worth the money.
ALSO, if you have bodily injuries it is very safe to use because of variable resistance. Unlike free weights. I have lower back arthritis (L4,L5) and I can deadlift over 200 pounds easily because of this device. As well as poland syndrome where I am missing my pectoral muscle. Highly recommend it There are other products kind of like this one, but this one is engineered way better.
I don't know the truth, I've never heard of it, but it sounds great, I'll investigate a little more.
I encourage so. There is a ton of science behind why the inventor, John Jaquish, came to making it. Coolest factor to me is the little amount of time that is required to receive such benefits. 1 set per workout to fatigue. Around 15-50 reps depending on your strength with the bands.
All this resistance-training advice is great but even if someone's been gifted by genetics with optimal skeletal muscle, they'll be needing to develop the full range of those muscles in order to truly gain strength. so - not just the 'fast twitch' muscles that make lumps all over under a t shirt but - true core muscles. You cannot build muscle properly w/o building having all the muscles which control those groups have their own workout.
Develop a stretching routine, alternate between legs and upper body as a 'cycle'. Maintain this first before throwing weights around. Like a dumbbell. Or a kettlebell, it's up to you.
Best to retain an actual personal trainer who can identify an approach than anything being offered here.
Personally, I do 3-4 days of kettlebells and pretty much repeat those movements. However, in no way am I personal trainer. I watched a lot of...
Personally, I do 3-4 days of kettlebells and pretty much repeat those movements. However, in no way am I personal trainer. I watched a lot of James Wilson’s kettlebell mtb strength stuff you YouTube and just find what worked for me. Worth checking out his stuff for sure for an actual plan, sets, reps, ect.
I was looking at it, and the truth is that it has interesting things, I will look at it more carefully, but do you have an application to create your own routines or have you learned how to combine them from home?
Form is so important. I worked with James Wilson over a decade ago and my ego was too big! My form wasn't good and I just...
Form is so important. I worked with James Wilson over a decade ago and my ego was too big! My form wasn't good and I just wanted to lift more weight.
James said if you can't master your own weight (be able to do things like pistol squats) you shouldn't be adding weight. I didn't listen.
Now I'm 57 and having to relearn how to move correctly. Small imbalances just get bigger as you train and you either plateau or injure yourself.
I should of listened to James ...
Yes, you are right about that, you have to create good foundations. There is a channel on YouTube that has good content (or so I think) it is called "Fit4Racing" let's see if it can find how to combine exercises well...
Honestly you can keep it pretty simple
Just improving squat and chest strength is often more than enough, and obviously overall cardiac fitness (which climbing should...
Honestly you can keep it pretty simple
Just improving squat and chest strength is often more than enough, and obviously overall cardiac fitness (which climbing should cover)
If you can back squat 100kg (or ideally front squat 100kg) its generally "enough" strength for MTB applications.
Power cleans are great to develop explosiveness and pop
Yes, I will try to combine a good exercise routine, do you know of any application that can do everything in a more structured way? even if it is not with videos, with the names of the exercises, put days and notes
All this resistance-training advice is great but even if someone's been gifted by genetics with optimal skeletal muscle, they'll be needing to develop the full range...
All this resistance-training advice is great but even if someone's been gifted by genetics with optimal skeletal muscle, they'll be needing to develop the full range of those muscles in order to truly gain strength. so - not just the 'fast twitch' muscles that make lumps all over under a t shirt but - true core muscles. You cannot build muscle properly w/o building having all the muscles which control those groups have their own workout.
Develop a stretching routine, alternate between legs and upper body as a 'cycle'. Maintain this first before throwing weights around. Like a dumbbell. Or a kettlebell, it's up to you.
Best to retain an actual personal trainer who can identify an approach than anything being offered here.
I usually stretch a lot every day, I work more mobility day by day, that's why I was now looking to incorporate the gym into the stretching I do at home
I usually stretch a lot every day, I work more mobility day by day, that's why I was now looking to incorporate the gym into the...
I usually stretch a lot every day, I work more mobility day by day, that's why I was now looking to incorporate the gym into the stretching I do at home
When and if free weights become a thing, control is a must. The negative movement is actually much more important to strength than the positive; the act of a simple bicep curl for ex. brings the weight to the shoulder and back, it's the return motion which needs to be slowed and is the portion of the rep that builds. All weight exercises need to stick to this pattern of movement.
If you don't know where to start and don't want to get deep in the weeds, "Stronglifts 5x5" is a really good place to start. Google it.
If you can really start stacking on the strength to do heavy squats, bench and rows, it can 100% save you on the bike when you accidentally send it too deep or hit a g-out unexpectedly hard.
This is a little more in-depth than the question, but if you are interested in a paid MTB specific program I’ve been really impressed by Todd Shumlick’s (trainer of Gwin and Rude) 4 week and 8 week plans.
I did the dumbbell / band version - there’s also a full gym equipment version - and found the exercises to be really low risk and also helpful for riding. You’re not deadlifting 200lbs with no supervision or feedback where it could be easy to hurt yourself and the exercises focus more on full range of motion and putting your body under tension. Most motions combine leg/arm and core stability, making it feel pretty efficient - you get a lot from a few movements. It does include riding in the plan, not just strength, but I thought it was really well done.
This is a little more in-depth than the question, but if you are interested in a paid MTB specific program I’ve been really impressed by Todd...
This is a little more in-depth than the question, but if you are interested in a paid MTB specific program I’ve been really impressed by Todd Shumlick’s (trainer of Gwin and Rude) 4 week and 8 week plans.
I did the dumbbell / band version - there’s also a full gym equipment version - and found the exercises to be really low risk and also helpful for riding. You’re not deadlifting 200lbs with no supervision or feedback where it could be easy to hurt yourself and the exercises focus more on full range of motion and putting your body under tension. Most motions combine leg/arm and core stability, making it feel pretty efficient - you get a lot from a few movements. It does include riding in the plan, not just strength, but I thought it was really well done.
This is a little more in-depth than the question, but if you are interested in a paid MTB specific program I’ve been really impressed by Todd...
This is a little more in-depth than the question, but if you are interested in a paid MTB specific program I’ve been really impressed by Todd Shumlick’s (trainer of Gwin and Rude) 4 week and 8 week plans.
I did the dumbbell / band version - there’s also a full gym equipment version - and found the exercises to be really low risk and also helpful for riding. You’re not deadlifting 200lbs with no supervision or feedback where it could be easy to hurt yourself and the exercises focus more on full range of motion and putting your body under tension. Most motions combine leg/arm and core stability, making it feel pretty efficient - you get a lot from a few movements. It does include riding in the plan, not just strength, but I thought it was really well done.
Best bet if you aren't knowledgeable on these types of exercises is to find a trainer, or enroll in your local Crossfit gym, that will get...
Best bet if you aren't knowledgeable on these types of exercises is to find a trainer, or enroll in your local Crossfit gym, that will get you most of the way there without being to specific. Overall health, strength and fitness will usually pay dividends.
I love Crossfit and done it for years but i often found it left me to sore to ride - fatigue at end of a weeks training. Maybe Monday to Wednesday and leave the last few days to recover for riding weekends?
If you don't know where to start and don't want to get deep in the weeds, "Stronglifts 5x5" is a really good place to start. Google...
If you don't know where to start and don't want to get deep in the weeds, "Stronglifts 5x5" is a really good place to start. Google it.
If you can really start stacking on the strength to do heavy squats, bench and rows, it can 100% save you on the bike when you accidentally send it too deep or hit a g-out unexpectedly hard.
I looked at it just now and it looks good to start doing routines, I will complement it with some more exercises, thank you very much for the page, there is also the application but it is almost all paid, it looks good to have an organized routine
This is a little more in-depth than the question, but if you are interested in a paid MTB specific program I’ve been really impressed by Todd...
This is a little more in-depth than the question, but if you are interested in a paid MTB specific program I’ve been really impressed by Todd Shumlick’s (trainer of Gwin and Rude) 4 week and 8 week plans.
I did the dumbbell / band version - there’s also a full gym equipment version - and found the exercises to be really low risk and also helpful for riding. You’re not deadlifting 200lbs with no supervision or feedback where it could be easy to hurt yourself and the exercises focus more on full range of motion and putting your body under tension. Most motions combine leg/arm and core stability, making it feel pretty efficient - you get a lot from a few movements. It does include riding in the plan, not just strength, but I thought it was really well done.
I just looked at it, and the truth is that more focused on mtb I doubt I will find something else like this, if you buy a plan, once you pay for it, do you have it forever?
Im a personal trainer, I personally use "X3 Bar" for majority of my training. It does not supply endurance training (15 miles or more) but your strength, power, agility, and ability to recover will greatly improve. Gotta learn how to use it, but its worth the money.
There are other products kind of like this one, but this one is engineered way better.
ALSO, if you have bodily injuries it is very safe to use because of variable resistance. Unlike free weights. I have lower back arthritis (L4,L5) and I can deadlift over 200 pounds easily because of this device. As well as poland syndrome where I am missing my pectoral muscle. Highly recommend it
Your question is sufficiently vague as to mean anything. It depends what you want. You want explosive power and raw strength? Better go move heavy stuff. Need to improve your endurance? Lower weight high rep has worked well for me. need to work on balance and mobility? That’s a separate way to work out. Or do some yoga classes. Want to lose weight? That’s a kitchen exercise, not a gym exercise.
so step 1 is identifying your goals and weaknesses and building on them. there are no shortage of coaches to help with specific goals. I’ve found Ben Plenge and Fit4racing helpful. If you’ve never done heavy lifting, doing it without a hands-on coach or mentor is a good way to injured.
Kettlebells - swings, presses, squat, farmer carry. Master those 4 movements and guaranteed it will carry over to the bike. Best form of training I have found that works not only for mtb but overall strength and endurance. However, there is a learning curve to kettlebells. Best to take it slow and ensure technique is spot on - don’t want to lose time off bike bc you messed something up training to be better on the bike.
Can’t endorse kettlebells enough. They’ve helped me fix some really severe muscle imbalances, develop proper movement patterns, and get a lot stronger.
barbell: Lots of squats (front and back) deadlifts, thrusters
dumbbells: benchpress, rows, pushpress, arnold press, russian twists, swings
lunges, push and pull ups, mountain climbers
have no kettlebell so lot is done with the dumbbells.
Whatever the boys in this place come up with
Best bet if you aren't knowledgeable on these types of exercises is to find a trainer, or enroll in your local Crossfit gym, that will get you most of the way there without being to specific. Overall health, strength and fitness will usually pay dividends.
The goal would be to be more explosive and have more strength on the bike, in other aspects I am doing well. By that I mean doing gym routines for strength. I know the exercises but I don't know what to work on every day....structure the training
Great, well that's what I'll do... I'll try to complete them with something else and that's it. But how many days do you train? And do you train every day? I went to crossfit for a while and I control the movements
Great, well that's what I'll do... I'll try to complete them with something else and that's it. But how many days do you train? And do you train every day? I went to crossfit for a while and I control the movements
I went to the gym 8-9 years ago and then CrossFit until the pandemic. I know the exercises but I didn't know which ones would be best to improve in those aspects, that's why I am interested in putting them into practice :D
Here you put on strong, the bad thing is that the climbing wall has been closed here for a while
I don't know the truth, I've never heard of it, but it sounds great, I'll investigate a little more.
Personally, I do 3-4 days of kettlebells and pretty much repeat those movements. However, in no way am I personal trainer. I watched a lot of James Wilson’s kettlebell mtb strength stuff you YouTube and just find what worked for me. Worth checking out his stuff for sure for an actual plan, sets, reps, ect.
Form is so important. I worked with James Wilson over a decade ago and my ego was too big! My form wasn't good and I just wanted to lift more weight.
James said if you can't master your own weight (be able to do things like pistol squats) you shouldn't be adding weight. I didn't listen.
Now I'm 57 and having to relearn how to move correctly. Small imbalances just get bigger as you train and you either plateau or injure yourself.
I should of listened to James ...
I encourage so. There is a ton of science behind why the inventor, John Jaquish, came to making it. Coolest factor to me is the little amount of time that is required to receive such benefits. 1 set per workout to fatigue. Around 15-50 reps depending on your strength with the bands.
Honestly you can keep it pretty simple
Just improving squat and chest strength is often more than enough, and obviously overall cardiac fitness (which climbing should cover)
If you can back squat 100kg (or ideally front squat 100kg) its generally "enough" strength for MTB applications.
Power cleans are great to develop explosiveness and pop
All this resistance-training advice is great but even if someone's been gifted by genetics with optimal skeletal muscle, they'll be needing to develop the full range of those muscles in order to truly gain strength. so - not just the 'fast twitch' muscles that make lumps all over under a t shirt but - true core muscles. You cannot build muscle properly w/o building having all the muscles which control those groups have their own workout.
Develop a stretching routine, alternate between legs and upper body as a 'cycle'. Maintain this first before throwing weights around. Like a dumbbell. Or a kettlebell, it's up to you.
Best to retain an actual personal trainer who can identify an approach than anything being offered here.
I was looking at it, and the truth is that it has interesting things, I will look at it more carefully, but do you have an application to create your own routines or have you learned how to combine them from home?
Yes, you are right about that, you have to create good foundations. There is a channel on YouTube that has good content (or so I think) it is called "Fit4Racing" let's see if it can find how to combine exercises well...
Yes, I will try to combine a good exercise routine, do you know of any application that can do everything in a more structured way? even if it is not with videos, with the names of the exercises, put days and notes
I usually stretch a lot every day, I work more mobility day by day, that's why I was now looking to incorporate the gym into the stretching I do at home
When and if free weights become a thing, control is a must. The negative movement is actually much more important to strength than the positive; the act of a simple bicep curl for ex. brings the weight to the shoulder and back, it's the return motion which needs to be slowed and is the portion of the rep that builds. All weight exercises need to stick to this pattern of movement.
If you don't know where to start and don't want to get deep in the weeds, "Stronglifts 5x5" is a really good place to start. Google it.
If you can really start stacking on the strength to do heavy squats, bench and rows, it can 100% save you on the bike when you accidentally send it too deep or hit a g-out unexpectedly hard.
This is a little more in-depth than the question, but if you are interested in a paid MTB specific program I’ve been really impressed by Todd Shumlick’s (trainer of Gwin and Rude) 4 week and 8 week plans.
I did the dumbbell / band version - there’s also a full gym equipment version - and found the exercises to be really low risk and also helpful for riding. You’re not deadlifting 200lbs with no supervision or feedback where it could be easy to hurt yourself and the exercises focus more on full range of motion and putting your body under tension. Most motions combine leg/arm and core stability, making it feel pretty efficient - you get a lot from a few movements. It does include riding in the plan, not just strength, but I thought it was really well done.
Where is this plan? I'd be keen to see it
https://performxtraining.com
I love Crossfit and done it for years but i often found it left me to sore to ride - fatigue at end of a weeks training. Maybe Monday to Wednesday and leave the last few days to recover for riding weekends?
I looked at it just now and it looks good to start doing routines, I will complement it with some more exercises, thank you very much for the page, there is also the application but it is almost all paid, it looks good to have an organized routine
I just looked at it, and the truth is that more focused on mtb I doubt I will find something else like this, if you buy a plan, once you pay for it, do you have it forever?
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