MTB Workouts: With and Without Equipment
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- čas přidán 21. 05. 2019
- For those who work 9-5 - a bodyweight workout you can do in your lunch-break and one you can do with just a kettlebell and pull-up bar.
Bike fitness is often a bone of contention when it is suggested to do it off your bike, we understand this but there are 2 reasons you should consider it:
1. You can't ride as much as you like but you can make it to a gym
2. You want to increase your ability faster on climbs, longer rides and bike handling
If you are a purist who thinks you should only ride for fitness you need not watch this video, for all those who genuinely want to see improvement watch on.
This video was created in association with an article in Singletracks magazine, follow this link to read the full article: www.singletracks.com/blog/mtb...
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I started cycling...... So I didn't have to run....
Life hacks man 👌🏾
Then ride a rode bike if u ain’t willing to go hard for Mtb
Running can be a great help if you’re time limited
1- Run 400 meters
2- Air Squat 50
3- Run 400 meters
4- Sit-up (feet together) 50
5- Run 400 meters
6- Jumping Alternate Lunges 50
7- Run 400 meters
8- Burpee 50
Good workout vid man.. like the gym.. got some great ideas for my channel but iv overlooked my current fitness for them so much.. defo need to exercise like this to make the trial stuff more interesting, thanks you've got a sub mate 👍🏻
Such a great channel! Thanks for the info. You deserve more subscribers.
True very true
Here is the link to the article:
www.singletracks.com/blog/mtb-training/jonny-thompson-of-fit4racing-shares-some-key-dos-and-donts-for-race-strength-preparation/
dude! just see your channel and is awesome! just what i need! keep going!!!!
Pelao Santis thank you!
>400m run
>50 air squats
>400m run
>50 sit ups
>400m run
>50 jumping lunges
>400m run
>15 burpees
Ideally done 3 times through
OR
>400m run
>20 kettle bell lunges
>15 toes to bar
>9 burpees
done 5 times through
Gonna start doing this every day for my upcoming XC race
Remember to take a rest bro
Has this helped you?
@@garretcameron9620 yeah, definitely recommend
@@Paulklampeeps when I'm dead
Thank you so much 🙏
youre a fookin legend mate! youve helped out my riding a heap
Great to hear that dude, thanks for the positive comment!
Brutal!
i do 12 hour shifts and man.. will try these . better than nothing.
Awesome! Subscribed. What about something for someone with more free time during the day?
Awesome training man! tell me, would you modify anything on this routine for motocross? or you'll do it the same?
This is very much a general strength and conditioning workout so the movements would be good for MX also. To increase the specificity value change the time component and complete as many rounds as you can in 30 minutes. I hope this helps
Would Rope Skipping be an alternative for Running? I damaged my meniscus while running a while ago, took me 3 months of rehab with my Physio. Also i´m training in the climbing Gym and can´t get in and out without changing shoes.
This Workout looks great for the days between Bouldering.
This makes a lot of sense!!
Seems like great conditioning for MTB!
Not sure if I can complete all those reps though.
I'm curious; if you want to increase your endurance
so you're able to go on longer rides, is it a matter of
progressively increasing your distance and/or is there
specific conditioning you can do?
Conditioning is a crucial part of increasing MTB endurance. Unlike road riding, which tends to respond best to increased volume over time, MTB has tons more demand on other elements of fitness, therefore your ability to “endure” the demands become more complicated. Lactic training within conditioning is a fast and effective way to increase your ability over longer rides. Improving your recovery rate will also help, as MTB is seldom the same power consistently.
Without going into too much detail, try to look outside the traditional box of adding time to slow state cardio.
Just subbed. I'm super late to these exercises haha
1 question. For you, when is the best time to do this exercises? In the morning or in the afternoon? Thanks!
Juin Alcones it depends what else you’re doing that day be in general it won’t matter when you do them, just make sure you eat 30-60 minutes before and closely after. 👌🏼
Cheers for that, barf! Need to work on my fitness.
Ben Devonport did you do the workout?
@@Fit4Racing yes I did it with equipment . I used to do a lot of similar training in the Army, but that was a long time ago. I will use it again, thanks.
Ben Devonport great! I hope you it serves you well
What was the name if that first song you played?
Really enjoying this channel so far. Is there such a thing as an ideal height:weight ratio? I’m struggling to know what weight I should be for 70” tall doing enduro racing.
Thanks for all this material you’re putting out.
It's a tough subject, there are all shapes and sizes at the sharp end of performance in enduro however, I will say this, you'll be at the best weight to your height when you reach your predisposed genetic performance state. What I mean by this is once you've trained for a substantial amount of time you'll settle into your natural state.
@@Fit4Racing awesome thanks for taking the time to respond. And do you think it’s ok to substitute a dumbbell for a kettleball in the kettleball lunges?
@@HollerHunter my pleasure. Subbing out the Kettlebell for a dumbbell is almost always fine. It’s difficult with swings and heavy momentum movements but you’ll know which are appropriate.
Great video, I read in the single tracks article that says not to do the same workout every time you train, for the bodyweight workout would you recommend changing the run distance and amount of reps every time you train to help improve fitness? Thanks
Changing elements such as distance, reps, weight etc in the same workout is a good way to progress however, that is normally only effective to a point and I’d suggest only doing that 3 times before changing the whole style of workout. You can always revisit the workout a few weeks later but the key is to keep it varied.
Thanks for the help! If I was doing the same workout three times a week after how long should I change the style of workout! Thanks again!
@@pembypov5327 if I were you I’d do 3 different styles of workout each week then at most repeat that 3 weeks in a row before a rest week or mixing it up.
Thanks for all the advice!!!
Would you be able to suggest anything to swap with running? Having the front cruciate ligament broken on my right knee running is a risk for me as I do not run properly, my brain is always trying to compensate for the weak leg.
I was thinking of rowing 250m or 500m. Is that ok?
Rowing is a great substitute, that and an air bike would be my suggestion. Even a ski erg but they are harder to come by.
@@Fit4Racing Thanks man you rock!! let's start with rowing, will move to ski erg.. By the way, I love your intro music!! What is it?
Continue crushing it as you do! you got a new subscriber here.
Do u have any shoulder stabilisation exercises I had a ac joint decompression operation last December 2020 however shoulder started getting sore again but haven't kept up with the strength and conditioning can u help please
This is one for a longer video I think, it would be difficult to suggest anything on here. My advice is to see a trusted professional and take your time over increasing mobility and strength.
right on man love this, but just to say I won't be running lol, ill just ride lol, would love to hear your arguments for running and not just ridding! I know doing them all together will be insane so I guess I get it, but I ride because I hate running, however I'm really stoked to strength train, im finding the burpee a game changer for me, when I get up in the morning and before bed I can already notice I feel less fragile on the bike
Burpees are one of the best bodyweight movements for sure!
Each movement has a purpose, running makes an appearance in training sometimes simply because of the cardiovascular impact in a short time without “loading”. This means it can be added for a short sharp increase of heart rate between other movements without impacting on the execution of leg biased work. The bike is excellent but: 1. You might not have access to one when you hit this in your lunch break 2. For the impact we’re looking for it would be better to hop on an assault/air bike.
I hope this helps 💪🏼
Helps a ton thank you I started doing the lunges last night 😎🤘
Sorry but who invented the burpy
Probably more XC racers are watching your videos than other MTBers lol
3 rounds?
What is the weight of the kettlebell? Nice workout
Donnie Rakes the weight I demo with is 16kg but use any weight you fee you can move safely but tests you. If it’s too light you won’t get as much benefit for your core and shoulders, too heavy and it’ll pull you out of position and become a strength piece or even become unsafe. I hope this helps.
I did 2 rounds today and i am toast already..
2 rounds is great! Try and get to 3 full rounds next time
@@Fit4Racing That is my Goal, but what you had said in the Video is 5 rounds, I think that is Elite Level…Ahahaha
Checked out as soon as I heard sit ups, Abs resist movement they don't create it.
I would.agree that resistance to movement is their primary function but to ignore all other forms of core movement is shortsighted.
@@Fit4Racing situps are also proven to screw your back - even the US army has dropped them. Core engagement via the plank ( including the side plank) is far more effective for core strengthening
Does your man not own a t-shirt now 🤣
So according to this everyone works in an office.
LMFAO I’m too fat for pull-ups lol 😢
Wtf is this guys accent? It's like super Canadian combined with maybe a little bit of Australian?
Shaun McCarthy g’day mate, aboot my accent.... Northern England. 👌🏼
@@Fit4Racing Huh, great to know. Thanks!
So after almost 12 min of good info... all you notice is accent?
Soon as man said running I left