MX and MTB-specific training

[beefcake99]

This question is mainly for Jordan: do you see any benefit in doing isometric exercises to train for MX and downhill MTB? Specifically, to improve how long you can last riding rough tracks without blowing up.

For folks competing in MX/MTB who are already decently strong and have a background in powerlifting, do you see any performance benefits coming from strength training?

I suspect for a decently strong person coming from powerlifting there isn't much utility in these exercises and that it comes down to aerobic fitness generally and V02 max specifically, but curious about your thoughts. The reason for my suspicion is that guys that smoke me in races all struggle to squat 225 lb, whereas my 1RM that's at least 100 lb higher doesn't seem to be helping me.

[Seth C]

Hi BBM,

This question will likely be best suited for Dr. Jordan.

I posted a year ago asking for some programming recommendations for MX racing, and after a fair amount of procrastination I am coming to the end of the Beginner Template you suggested in that thread.

Over that year I did some not-so-great racing, got faster, gained a good amount of strength, and have fallen in love with MTB as another method of cross-training for MX and GPP. I also got the itch for trying out BMX, so there will be another one in the stable soon. Now that the days are getting longer, I plan to get plenty of seat time in the evenings after work, on top of the track time on the weekends. On a good week with good weather, i’ll be on some sort of bike 4/7 days but it will vary. I don’t plan on any serious racing until my pace picks up, but with that said my priority for training is to be as fit as possible for being on 2 wheels whether I'm actually good at this in the long run or not.

That leaves me searching for a program that will give me 3 days in the gym, preferably not exceeding 1.5 hours per session. Id like to maintain my bodyweight, gain strength where possible, increase endurance, and increase mobility.

Once again, thanks for your advice!

[Jordan Feigenbaum]

Hi BBM,

This question will likely be best suited for Dr. Jordan.

I posted a year ago asking for some programming recommendations for MX racing, and after a fair amount of procrastination I am coming to the end of the Beginner Template you suggested in that thread.

Over that year I did some not-so-great racing, got faster, gained a good amount of strength, and have fallen in love with MTB as another method of cross-training for MX and GPP. I also got the itch for trying out BMX, so there will be another one in the stable soon. Now that the days are getting longer, I plan to get plenty of seat time in the evenings after work, on top of the track time on the weekends. On a good week with good weather, i’ll be on some sort of bike 4/7 days but it will vary. I don’t plan on any serious racing until my pace picks up, but with that said my priority for training is to be as fit as possible for being on 2 wheels whether I'm actually good at this in the long run or not.

That leaves me searching for a program that will give me 3 days in the gym, preferably not exceeding 1.5 hours per session. Id like to maintain my bodyweight, gain strength where possible, increase endurance, and increase mobility.

Once again, thanks for your advice!

Hey Seth,

I think the programs I'd be between the General S/C. Titan I, and Powerbuilding I templates depending on your preferences regarding the program. A few thoughts to help you out:

• The General S/C template is pretty much my go-to for folks who want to improve maximal strength, strength endurance, and power production, but without a focus on Olympic Weightlifting and the "Big 3", e.g. squat, bench, and deadlift. You'll definitely get some exposure to heavy squat, push, and hinge (deadlift) patterns, but the focus on powerlifting performance is not nearly as much as the Powerbuilding templates. I'd keep the aerobic conditioning programmed for the template, but skip the HIIT work in favor of your sports practice, e.g. riding and such. You also get to pick your own exercises for this template.
• The Titan I template is similar to the general S/C template, but does include some Olympic Weightlifting and gymnastics practice. The body control skills developed through gymnastics work may be beneficial in MX, MTB, and BMX, but if you don't prefer Olympic WL or want to learn the lifts, I'd probably pass on this template. Similar to the Gen S/C template, I'd keep the aerobic work as programmed, but skip the met-cons programmed in for each session of riding you'll be doing. If you don't ride at all in a particular week, I'd do met-cons as programmed. If you ride once, skip 1 met-con, and so on.
• Finally, if you really like the Big 3, I think Powerbuilding I may be right up your alley given the various rep schemes used for the other lifts. I do all the conditioning included in this template.

Hope this helps!

-Jordan

[Jordan Feigenbaum]

This question is mainly for Jordan: do you see any benefit in doing isometric exercises to train for MX and downhill MTB? Specifically, to improve how long you can last riding rough tracks without blowing up.

For folks competing in MX/MTB who are already decently strong and have a background in powerlifting, do you see any performance benefits coming from strength training?

I suspect for a decently strong person coming from powerlifting there isn't much utility in these exercises and that it comes down to aerobic fitness generally and V02 max specifically, but curious about your thoughts. The reason for my suspicion is that guys that smoke me in races all struggle to squat 225 lb, whereas my 1RM that's at least 100 lb higher doesn't seem to be helping me.

BC99,

I don't think that isometric resistance training is likely to improve the strength stamina needed for motocross, hard enduro, downhill MTB, or similar. I think that exposure to multiple rep ranges, to include some max strength work to maintain that adaptation (for a trained lifter), some higher rep work for strength endurance, and enough conditioning work to build a solid base in that regard are all necessary.

I do think that motocross and downhill MTB require a solid base of conditioning, but bike skills are far and away more important than maximal strength and conditioning. Nevertheless, having a good base of strength and off-the-bike conditioning almost certainly helps someone display their current skill level for longer as well as reduces the risk of injury.

[Seth C]

Jordan,

Thanks again! Im torn between S/C and Titan, leaning towards Titan I. I guess the deciding factor is what exactly you mean by gymnastics, could you provide any insight into what movements that involves? I have only ever done programs revolving around the big 3 so branching out and trying something new seems appropriate.

Also, I know you have videos on lower back pain out already and I have watched them, just curious if you would suggest anything different in my case being at the end of beginner template and preparing for the next. I tweaked my back Saturday squatting, went riding the next day and that really didn't help (cased triple, minor get-off). I haven't lifted this week (feel free to reprimand) but it seems to be calming down, I will be lifting Friday, hell or high water.


Beefcake,

I can definitely tell at the end of beginner template my arm pump is way down. I used to spend first two motos on a practice day just riding 2 laps and pulling off to warm up my hands, now I can ride the full first session without stopping and carry that on through the day. I also don’t think I have ever had more help in maintaining a solid attack position than when romanian deadlifts got added to the program.

I don’t know where you are located, but if you’re around NC message me dude, lets go rip!

[Jordan Feigenbaum]

You can check out a sample week for free on our app.

In any case, I'm mostly talking about pull-up, chin-up, handstand, and trunk work with respect to gymnastics in Titan I.

For your LBP, I wouldn't suggest anything out of the ordinary. I would absolutely exercise, as this is likely to make it feel better and shorten your time to recovery. See here.