What if Three Days a Week Could Change Your Biking Forever?
Mountain biking is more than a sport; it’s an adventure that pushes you to your limits and connects you with nature in a unique way. Whether you’re a seasoned rider or just starting your mountain biking venture, enhancing your strength, power, stability, endurance, and balance can significantly elevate your biking experience and performance.
Imagine this: dedicating just three days a week to @EPICMTB.adventures MTB workout plan that not only improves your physical capabilities but also prepares you for the varied and challenging terrains of the great outdoors. This plan is designed for anyone, from beginners to advanced riders, ensuring that everyone can benefit from the structured workouts tailored to boost their biking capabilities.
Day 1 of the MTB Workout Plan: Strength and Power
- Kettlebell Swings: 2 sets of 12 reps (30 second rest in between sets)
- Kettlebell Goblet Squats: 3 sets of 10 reps (For more advanced, do on a Bosu ball with the flat side up)
- Kettlebell Sumo Squats: 3 sets of 10 reps
- Single-arm Kettlebell Deadlifts: 3 sets of 8 reps per arm (Use a Bosu ball with the dome side up)
- Bulgarian Split Squats: 3 sets of 8 reps per leg
- Kettlebell Glute Bridge: 3 sets of 12 reps (Back on a Bosu ball or bench)
- Kettlebell Halo: 3 sets of 8 reps (standing or on your knees)
Day 2 of the MTB Workout Plan: Stability and Core
- Uneven Kettlebell (one heavier than the other) Staggered Squats: 4 sets of 8 reps (switch legs between sets)
- Single Leg Kettlebell RDL: 3 sets of 8 reps per leg
- Kettlebell Elevated Heel Squats: 3 sets of 8 reps
- Kettlebell Cleans: 3 sets of 8 reps
- Bosu Ball Planks (Hands on the dome of the ball): 3 sets of 30 seconds
- Slam Ball Standing Twists: 3 sets of 10 reps
Day 3 of the MTB Workout Plan: Endurance and Balance
- Single Kettlebell Step-ups: 3 sets of 6 reps per leg
- Squat on Bosu ball: 4 sets of 8 reps
- Single Leg Hip Thrusts: 3 sets of 8 reps per leg
- Single Kettlebell Bulgarian Split Squats: 3 sets of 10 reps per leg
- Turkish Get-ups (light kettlebell): 3 sets of 4 reps each side
- Slam Ball Standing Twists: 3 sets of 10 reps
The MTB Workout Plan
To see more workouts and demonstrations that are correlated with mountain biking make sure to take a look at @EPICMTB.adventures on Instagram.
In conclusion, these workouts will help to set you apart from others. They can improve your strength, power, stability, endurance, and balance which all reflect well within a day at the mountain. However, a major thing to add to the workout is simply to get more riding time. On days when you can get out, do it! That along with these is the best combination for success.
To increase your ride time and get you to that next level, be sure to check out our season passes at Spider Mountain. You can stick with just Spider Mountain for year-round access or take your biking around the southwest this summer. Whatever your needs and wants are, we have you covered for your biking journey.
