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Sports training

Strength workout for mountain bikers: heavy trunk work, legs, pulling and grip

In a trial in 24 young female mountain bikers, 8 weeks of heavy trunk training (three sets of ten at 75% to 80% of their maximum, three times a week) made their trunks stronger and their bikes sway less from side to side on a race-course simulation, though it didn't change how much oxygen they used. This session uses the trial's sets, reps and load for its trunk block; the exercises are our choice, because the trial's full list wasn't available to us. Downhill riders' grip tires on a run, and grip endurance goes with faster times, so the session ends with grip. It hasn't been tested on crash injuries: a helmet and riding within the trail grade matter more for those.

50 minIntermediate13 movesCardio machine · A cable machine · A bench or box · A band · An anchor point · Pull-up bar · A dumbbell · A kettlebell · A stepQuads · Glutes · Hamstrings · Abs · Shoulders · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling5 min easy
    Beginner · Quads, Glutes, Hamstrings · 3D demoBuild to a moderate effort; the trial began with a 10-minute jogHarder: Air bike intervals
  2. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHips back, spine long: the attack positionHarder: Dumbbell Romanian deadlift
  3. Inchworm walkout4
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoWalk your hands out and backEasier: Forearm plankHarder: Plank walk-up

Heavy trunk (the trial's dose)

3 rounds · Rest 60 to 90 s

  1. Cable wood chop10 each side, at 75 to 80% of your maximum
    Advanced · Abs, Shoulders, Glutes · 3D demoHeavy enough that the tenth rep is hard; turn your hips and trunk togetherEasier: Standing trunk rotation with a ball
  2. Back extension on a 45-degree bench10, holding a plate once 10 is easy
    Intermediate · Back, Glutes, Hamstrings · 3D demoDon't arch at the topEasier: Ball back extensionHarder: Horizontal back extension (hyperextension, Roman chair)
  3. Half-kneeling Pallof press10 each side, heavier than usual
    Beginner · Abs, Glutes, Shoulders · 3D demoDon't let the cable turn youHarder: Pallof press
  4. Hanging knee raise10, adding ankle weights once 10 is easy
    Intermediate · Abs, Hip flexors, Forearms · 3D demoSlow, without swinging; the trial added weight to its pull-up-bar exercises the same wayEasier: Reverse crunchHarder: Hanging straight-leg raise

Legs

Rest 2 min

  1. Rear-foot-elevated split squat (Bulgarian split squat)3 × 6 to 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoDumbbells in each handEasier: Reverse lungeHarder: Split squat jump
  2. Dumbbell Romanian deadlift3 × 8 to 10
    Intermediate · Hamstrings, Glutes, Back · 3D demoPush your hips back and keep the weights close to your legsEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift

Pull and push

Rest 90 s

  1. Pull-up3 × 5 to 10
    Advanced · Back, Biceps, Forearms · 3D demoBand-assisted pull-ups or inverted rows if you can't yet do 5Easier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Push-up2 × 6 to 15
    Intermediate · Chest, Triceps, Shoulders · 3D demoHands under your shouldersEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Grip

  1. Farmer's carry2 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoHeavy, walking tallHarder: Suitcase carry
  2. Bar hang2 × 20 to 30 s
    Intermediate · Forearms, Back, Shoulders · 3D demoShoulders active, not shruggedEasier: Exercise ball pyramid drapeHarder: One-arm dead hang

Tips

  • The trial used three 30-minute trunk sessions a week for 8 weeks in the off-season, adding weight every week; here the trunk work comes twice a week with the rest of the session. In season, keep one session a week.
  • Keep this away from the day before a big ride or race.
  • Strength won't stop you going over the bars: wear a helmet, ride within the trail grade, and roll features before you jump them.
  • Numb hands on the bike: see the site's ulnar nerve and carpal tunnel guides. Back pain with symptoms in both legs is a 999 call.
  • Under-18s: lighter loads and a coach watching.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the strength workout for mountain bikers: heavy trunk work, legs, pulling and grip take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A cable machine, A bench or box, A band, An anchor point, Pull-up bar, A dumbbell, A kettlebell, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 9 of its 13 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.