Weekly Strength Training Plan

This strength training plan is designed to support young mountain bike racers (Grades 6-12) by building core stability, balance, and muscular strength—key components for handling the physical demands of mountain biking. It’s simple, effective, and can be done at home without the need for cardio or complex equipment.

Training Schedule

• Day 1: Core & Balance
• Day 2: Lower Body Strength
• Day 3: Upper Body & Core

Day 1: Core & Balance

Purpose: A strong core and good balance improve control and endurance on technical trails.

1. Plank Hold
   • Sets: 3
   • Duration: 30-45 seconds
   • Instructions: Begin in a plank position, keeping your back flat and core engaged. Avoid sagging hips. Hold for the full duration.
2. Russian Twists
   • Sets: 3
   • Reps: 20 twists (10 each side)
   • Instructions: Sit with knees bent, lean back slightly, and twist your torso side to side, touching the ground near your hip each time. Use a weight (optional) to increase difficulty.
3. Inverted Flyers
   • Sets: 3
   • Reps: 10 each leg
   • Instructions: Begin standing with feet hip-width apart, engage your core, keep shoulders back, and balance on your right foot as you lift your left knee to hip level, swinging opposite arms in sync, then lean forward, extending your left leg and right arm forward while maintaining core stability, holding briefly before returning to the starting position; repeat on both sides.

Day 2: Lower Body Strength

Purpose: Builds leg strength essential for powering up hills and stabilizing during descents.

1. Bodyweight Squats
   • Sets: 3
   • Reps: 15
   • Instructions: Stand with feet shoulder-width apart, keep your weight on your heels, and squat down as low as possible. Keep your chest up and knees tracking over your toes.
2. Lunges (Forward or Reverse)
   • Sets: 3
   • Reps: 10 each leg
   • Instructions: Step forward or backward, lowering your body until your front knee is at a 90-degree angle, aligned with your ankle. Alternate legs for each set.
3. Calf Raises
   • Sets: 3
   • Reps: 20
   • Instructions: Stand on a step or flat surface, raise up onto your toes, hold briefly, then lower. This strengthens the calves, crucial for pedal power.

Day 3: Upper Body & Core

Purpose: Boosts arm, shoulder, and back strength for bike control, along with core stability.

1. Push-Ups
   • Sets: 3
   • Reps: 12-15
   • Instructions: Begin in a plank position, lower your chest to the ground, and press up. Keep your body straight and core engaged throughout.
2. Superman Hold
   • Sets: 3
   • Duration: 30 seconds
   • Instructions: Lie face down, then lift your arms and legs off the ground, creating a slight arch in your back. This strengthens the lower back, aiding in uphill climbs and descents.
3. Side Plank
   • Sets: 3
   • Duration: 20-30 seconds each side
   • Instructions: Lie on one side, supporting your body on your forearm, lift your hips, and hold. This works the obliques and improves overall stability.

Additional Tips

• Warm-Up: Begin each session with a quick warm-up, such as dynamic stretching, to prepare your muscles and prevent injury.
• Rest Periods: Allow 30-60 seconds of rest between sets.
• Progression: As exercises become easier, increase reps or add light weights (e.g., water bottles or dumbbells).

Coach Rob says Core is Key

Here's a video describing some variations to the above if you would like to add some additional core strength training to your weekly schedule.