Strength & Power for the MTB Trails - 4 Day Split

The single biggest mistake committed riders make is thinking that just riding is enough. The truth is, a well-structured strength program is your secret weapon. It builds the armour that prevents injuries, the horsepower for climbs, and the stability to shred descents with confidence.

This isn't a bodybuilding program. Every exercise here has a purpose directly related to making you a better mountain biker. We're focusing on power, core stability, unilateral (single-limb) strength, and muscular endurance.

The Philosophy

• Strength is a Skill: We'll treat it as such. Focus on perfect form before you even think about adding weight.
• Ride More, Lift Less (but Smarter): Four days is the sweet spot. It allows for adequate recovery and plenty of time on the bike. We'll schedule this so your lifting supports your riding, not detracts from it.
• Build Resilience: We're targeting the key areas of weakness for cyclists: the lower back, shoulders, and hips. A strong core is the chassis that connects your powerful legs to the bike.

Progressive Overload is King: To get stronger, you must consistently challenge your body. This means gradually increasing the weight, reps, or decreasing rest time over weeks and months.

Overview: 

The 4-Day Split: Strength & Power for the MTB Trails

This is an upper/lower split, but with a specific focus each day.

We have a heavy strength day and a power/endurance day for both the upper

and lower body.

Suggested Weekly Schedule:

• Monday: Day 1: Lower Body Strength
• Tuesday: Day 2: Upper Body Strength
• Wednesday: Rest or Active Recovery (easy spin, mobility work)
• Thursday: Day 3: Lower Body Power & Conditioning
• Friday: Day 4: Upper Body & Core Endurance
• Saturday: Your main/long ride
• Sunday: Full Rest / Mobility

The Warm-Up (Perform before EVERY session - 5-10 minutes)

Do not skip this. It's non-negotiable.

Cardio: 3-5 minutes on a stationary bike, rower, or skipping rope.

Dynamic Stretching:

• • Cat-Cow
  • World's Greatest Stretch
  • Leg Swings (Forward & Sideways)
  • Band Pull-Aparts
  • Bodyweight Squats.

Inlcudes:

• Nutrition Guide: Eat to Grow. Recover Hard. Train Like a Machine.
• Sample Meal Plan: Lean Bulk
• Supplement Recommendations