My EXACT MTB Fitness Workout 2024 (Don't Steal!)
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- Опубліковано 14 лип 2024
- Mountain Bikers looking to get FIT in 2024 listen up.
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We are on a mission to help 10,000 riders shred with confidence and YOU MUST BE AN ATHLETE FIRST because Mountain biking is hard!
This is my EXACT workout I've used for 4 years (no, I don't cycle it much) to achieve my personal goals and shred with confidence. I share exactly what I do, plus the specific benefit on the bike I notice.
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00:00 - Start
02:24 - The Active Warmup
03:24 - Upper Body Workout (1-2x / week)
03:31 Passive Hang from Olympic Rings or Pullup Bar + Full ROM Pushup
04:22 - Right vs. Wrong Way to Pushup
05:21 - Gymnastic Ring Support Holds + Ring Rows for Thoracic Strength
05:58 - Front Body Line + Back Body Line Drills for Core Strength
06:55 - Lower Body Workout (1-2x/week)
07:10 - Lower Body Warmup: Hip CARs, Slackline, Skip Rope
08:25 - Precision Jump for Explosion and Downhill Line Improvement
09:26 - Sumo Deadlift
11:16 - Kettlebell Split Squats for Gnar Shredding
12:59 - Leg Destroyer: 6 Rounds of Lunges for 1 Minute!
I mean don't steal literally. This is NOT fitness, health, or medical advice. Happy to share what I do. - Спорт
Very cool ideas. I'm 45 and have been lifting weight since i was In high school. Like you described I mostly did heavy weight and over the years, I developed more injuries from lifting heavy than I was preventing. So I have also dialed back the weight and focused more on balance motions with lighter weights. I will definitely be trying this idea of slower intentional movements and especially movements to help with scapular strength. Especially now that I am rehabbing a recent shoulder injury.
Good luck w it!
Great video and some good exercises which I will start doing 😊
Have fun!
Good stuff! I'm 61 and have been doing a similar warm up/workout but modified somewhat as I have a titanium hip. Still ride my mtb and fat bike as much as I can. Ride on!
Good to hear you got that titanium it’s legit
Great stuff as always
Thanks!
Thanks
Welcome
Very motivational, i am in fact: a bit emotional, right now.
It's just great, to see MTB ACADEMY, yourself David Davidson, deliver this kind of QUALITY info.
Info on MTB !!!
Heck, i am 45, ride 2 to 3 times, per week (max.).. blah blah, i am overweight - yet never give up on improving.
Keep going Y'all !!!
: )
Better Every Day
@@mountainbikeacademy Indeed! Gains are slow-paced but worth, every effort.
Just by applying yourself, maybe pushing your own limits at some aspect of MTB, like, whenever you ride, is enough to maintain, a progressive level of 'upgrading the skills bag'.
I think a key factor for 30+ yr old riders, though, is E N E R G Y !!!
We all work, pay bills etc.
So its hard to stay energised, a bit of a conundrum, really...
Great food for thought.
I could definitely benefit from more squats and lunges in my training.
Absolutely!
Good vid David david funny if i was the old guy lapping you ha ha the jumping thing is so so good i use a handle bar with a stem and a cam strap to do rows on and also do pushups on a pair of moto handlebars mounted to a stable platform makes a huge differance to holding lines in tech . 👍✌💪
That would be funny!
Good stuff. Cool to see what others do. Cycling alone is amazing cardio and endurance but terrible in full range of motion and balanced strength. I looked at basketball, nfl etc. players workouts, as their movements are highly dynamic and training every muscle full range of motion with weights is the key to stay injury free, as balanced muscles balance joints. Full body sesh 2-3 x a week and warmup before rides with a leaned down version of less sets.
Core work
Dumbbell press
Rows
Biceps
Triceps
Shrugs
Push-ups
Calves
Tibialis
Hip flexors
Hamstrings
Deep squats
Dead lifts
2-3 warmup sets and 2 working sets to near failure, drop sets too
Lighter weight at first and introduced medium heavy as body adapts.
Good times!
I just found your videos today. This video will be really helpful for not only myself, but I also coach for a NICA MS/HS team. Our team has a fair amount of kids that can't afford a lot of equipment, so having some body weight exercises for them to train with will help significantly. I've trained myself before Covid in a gym, and had access to everything, but with these kids it's difficult to suggest deadlifts, squats and bench press.
Glad it was helpful!
Swap out the pushups with decline ring pushups. After months of good regular pushups I had switched to ring pushups and couldn't believe how much harder they are and how much it hits your core and stabilizers.
Easier on the shoulders, too.
Great video. Thanks for laying it out pretty clearly and simple. My cardio and general fitness took a dive in 2023. Mainly because I took a break from Triathlons, but also because I did a lot more lift served bike park riding. So instead of 2-3 rides per week (with my long climbs on the weekends), I was doing 2-3 rides, but only shorter climbs on the weekdays. Now I'm at a point where I need to improve my cardio and my strength. AND go snowboarding/splitboarding. lol, so much to do. The trouble I've been having is trying to get out to my garage and get started. Part of it is the cold, but I can definitely dress for it. The other part is figuring out what I want to do for that day. Should it be cardio? should it be weights? Do I have everything I need for my trainer? Do I have room in the garage to lift weights? Etc. most of the time this past month I end up with analysis paralysis trying to decide which way to go. I may not follow your workout exactly to plan, but it gives me some direction because its pretty simple.
Interesting… well depends on your goal right? Triathlon fit is a totally different paradigm than “can you shred and have fun without fatiguing”
So yeah gotta train for the result you want!
If i wanted to pair cardio and strength in the same workout, which should i do first? Seems in my head is i wanted to do low intensity cardio, id do it after strength. But as a mountain biker, the strength stuff happens after the long climb. What do you think? I would probably do intense cardio sessions on their own.
At almost 50 I have been getting my twins boys into MTB at 9 it's literally kicking my @$$. We always hit the park to warm up before our rides and then we hit a trail or two. I have found I am fine for the climbs, but not so much constant long decent when I fight to stay off their tails. Usually my one 9yo can take it to me and it makes me work which I love. But I still have to fight hammering by them as I don't want to discourage them or run them over lol. But man when we get back up to the park again and hit the pump track the quick flow track and then some of the bigger features i teeter out fast. YEAH I know I am old right. But I want to be there to watch them progress and KEEP up too. I have found alot of leg work pyramids, full body workouts mostly with the jump rope to help keep me fit work. But then I watch a few of your episodes about workouts and I am once again like man am I really missing something. Things I did in my late teens and 20's were fantastic. But the fight, scrap, and clawing to get back there a least a little is tough. It's 3 times the effort to pull things off and yeah at my age with retirement at the back 9 I start to question whether my level of commitment at home and on the trail is good enough. I know the kids are having fun but I can see more. And it's literally the only place all three of us thrive. The ol man vs the twinkies..... MTV death match let's get it on!
I have 8 and 6 year old- part of it is the level of HGH in children is insane.
Plus T levels have plummeted across the board for 100 years. I’m guessing it’s food/water/nutrition related.
So take it easy on yourself - they’re just little kids. You’re doing great.
Ever try them on the handles of kettlebells? Have to engage the core to balance on them. Kinda the same thing...
Haven’t tried yet
An active warm up is good before hitting the gym, how about about a warm up in the car park before a ride? I try to do 10 sun salutations, my riding buddies rib me, but at 56 I need all the help I can get.
100% spot on. Tell them to stop being haters lol. You’re going to be injured less than they will and ride better all else equal.
Lee McCormack's warm-up works well for me: ua-cam.com/video/9EHarryxahU/v-deo.html
I could not find all videos of John. Are they not online?
@themovementjourney on IG
“…a name so nice he had to use it twice.”
If we want to use a workout rather than stealing it, who should we go see?!
43 year old here ready to improve. Been doing the horse stance, or perhaps a poor approximation of it…
Opening my hybrid coaching/community/fitness soon! Stay tuned.
Also I meant that kinda tongue in cheek- obviously my workout may not be a really good one for you. I won’t be mad if you try it as long as you stay safe :)
@@mountainbikeacademy I figured you wanted us to support you or your Brother-in-law with a small PDF purchase kinda thing. 🤣 There are several online MTB coaches I’m sure you are aware!!
The issue I wrestle with is when and how often to do the leg workouts in relation to rides or other cardio. It’s easy to overtrain or at least not get enough leg recovery before a ride or leg workout. How do you address that?
Super complex topic. Simplest answer is optimize your sleep, like crazy. Very hard to do in modern life esp w kids.
What’s the idea with 5/6 sets for upper body? Is it more aimed at endurance than building muscle?
It's for building functional movement and strength. I want the highest power to weight ratio, hence why I'm not 240 pounds of muscle lol. I want to be able to handle 30 minute descents without fatigue using proper form. The gym is where I build that!
Nice your the only channel who reply’s. Thank you for that. Great channel
What was the 60 year old guys workout 😂
I tried the horse stance with a pole rested on my thighs... yeah can't do that yet! Would a wall squat (devil's chair) help get towards this?
Start with narrower horse stance.
@@mountainbikeacademy I did it today for 60 seconds (feet forward!) - burned like hell but I felt good afterwards.
... something like a lightweight - a 185 pounds 😄 my back would die if i`d put these on
I have 3 acres and about 85 oak trees I have to have a strong back or it turns into wilderness lol.
Why wouldn't you mix it up? 4 years seems like a long time to do the same thing.
I know - I kept pressing John on this when he said stick with it. I thought it was weird and I still do.
Frankly because nobody is as good at movement as they think they are. And getting better at the same thing and refining the movement super helps.
That said, you bet I also do other stuff to mix it up! This is my routine though.
Do you have any riding qualifications to speak of such as pro level racing or any form of competition? Not trolling real question.
President of Clemson Freeride - hosted Red Bull Night shift, PMBI certified, I’ve coached a couple hundred riders 1-1. My fitness director / cofounder holds a bachelors in exercise science and Masters in sports medicine from University of Ga. He has created “return/optimize for sport” specific fitness programs for thousands of athletes. I also have performance coaching for thousands of hours and certifications for that stuff is trash compared to the experience.
Hope this adds a bit of clarity. I should probably put on my channel description.
There’s more but I’m waiting to make it official.
Being a pro doesn’t make you even a mediocre coach. I wonder if Tom Brady ever asked Bill Belichick that? Or maybe Sean McVay or Mike Tomlin’s players asked him. Maybe when they named the Super Bowl trophy after Vince Lombardi people said but he never played in the pros.
@@KS-iy5xr true. A great coach can see what needs to be improved and makes you make the shift you need. Period.