Quick exercises for improving strength for mountain biking

Short on time? Here are some exercises that should fit in around your busy schedule

This is the holy grail of performance improvement for many riders, because it means less fatigue, better efficiency, stronger posture and longer/harder/faster rides.

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Putting the hours in down the gym can be a challenge, though, due to work, life and family commitments. If this is the case, a lot can still be achieved in 45 minutes. Split the session into four blocks, wrap it up with a short warm-up and cool-down, and you’re set!

Warm up

1. Dynamic mobility

1. Dynamic mobility
1. Dynamic mobility
Philip Sowels / Immediate Media

5mins: Flowing mobility moves.

Work from the ground to standing, flowing through moves such as cat-camel, deep lunges, T-spine rotations, squats, downward dog, etc.

2. Activation

2. Activation
2. Activation
Philip Sowels / Immediate Media

5–10mins: Explosive movements.

Jumps, plyometrics, etc. Low total number of repetitions.

3. Basic strength

3. Basic strength
3. Basic strength
Philip Sowels / Immediate Media

15–20mins: Compound movements.

Dead lifts, squats, rows, pressing, hinging, etc.

4. Conditioning

4. Conditioning
4. Conditioning
Philip Sowels / Immediate Media

5–10mins: Use bike, rower or body weight moves.

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High intensity, low rest, good movement.

… cool down