Are you ready to start strength training but you don’t have the _____ (time, energy, money) for a gym membership? Fear not! Strength training doesn’t require any fancy equipment. In fact, your own house has everything you need to sneak in a workout.
Today we are going to cover 10 strength-based exercises you can do anytime using things you already have around the house.
Did you know your walls can do more than just hold your roof up! That’s right, walls are the perfect backdrop (pun intended) for wall sits!
Exercise: Wall sits.
Why do they help mountain bikers: Build quad strength. Think about holding an attack position for an extended downhill like Top of the World in Whistler! You’ll be glad you practiced your wall sits at home!
How: Lean back against a wall and lower down until quads are parallel with the floor. Press your lower back into the wall. Hold for up to 1 minute.
Advanced: place a _________ (anything with weight) in your lap!
Expert: Lift one leg.
Double Black Diamond: Do a “chop” with your heavy object! You can “chop” side to side to engage your core or lift your heavy object from your lap, to up and over your head (tap the wall).
Most people begrudge their stairs but lucky you, we can turn them into a useful training tool!
Exercise: Stair Jumps
Why do they help mountain bikers: Jumping builds explosive strength.Think about doing a quick sprint to the finish line or laying down a burst of power to get up and over a tricky technical section of roots or rocks. Bonus: It also helps us feel more comfortable in the air!
How: Stand with feet hip distance apart, bend knees, swing arms, count to 3 and… JUMP! Land soft like a ninja, step down and repeat. Do 5-10 good jumps.
Advanced: Jump continuously (as soon as you hit the ground jump up again) or jump multiple stairs at once.
Expert: Take it to one leg!
3. Floor #1
Yep, this useful piece of equipment comes with every standard home these days. While floors are certainly not all created equally, they are all equally effective for the humble push-up.
Why do they help mountain bikers: The push-up is one of the best upper body exercises a mountain biker can perform! We are essentially in a constant state of “push” whenever we ride our bike. Push-ups strengthen the chest, back, and our abdominals. Strengthening our chest and torso helps us to stay upright on the bike with better posture to allow more air into our diaphragm, lighter hands on the bars, and improved sprinting and handling skills.
How: Place hands and feet on the floor with hands stacked in line with your elbows and shoulders. Your hands tend to naturally go into their most stable position. Fun Fact: if you measure the distance from pinky to pinky in your natural push-up position this tends to be your ideal bar width! As you lower down elbows should move back towards your torso (not flare out to the side). Keep your neck in alignment with your spine and your back neutral (not arched). NOTE: Pushups are hard. If you are unable to perform a strict push-up with neutral alignment start on your knees and build up from there. No shame!
Advanced: Push-up with a :03 pause at the bottom.
Expert: Inverted Push-up. Put your feet on a bench, couch, or stairs! Perform 3 sets of 8-12.
Typically we use chairs for sitting, resting, and taking it easy. But in this situation we are going to use a chair for lateral step-ups!
Exercise: Lateral Step-up
Why do they help mountain bikers: Unilateral (one sided) work is important for mountain bikers as our legs are constantly working independently of each other and helps us to even out potential imbalances in leg strength. The lateral step-up targets our glutes which are crucial not only for producing power through the pedals, but help to stabilize our pelvis which makes us less prone to rocking in the saddle.
How: Stand next to a chair and step up onto it shifting your weight laterally rather than from front to back. Push off through heel of standing leg and come to a complete stand on top of chair.
Advanced: Hold a weight (book, gallon of water, toolbox) against your chest as you perform the exercise. Do 3 sets of 8-12 on each leg.
5. Floor #2
Good thing floors come standard in every house because they really come in handy when you’re trying to get stronger for mountain biking!
Exercise: High Plank with Arm and Leg Raise
Why do they help mountain bikers: One of the tricky things about mountain biking is that we need a strong core to ride our best, but riding in and of itself doesn’t necessarily help us build the super strong core we need. Thus, it’s important we put in some time off the bike to work the core!
How: Think about driving the planted hand and toes towards each other to create tension in your spine while opposite hand and leg pull away from each other. Raise one arm and the opposite leg and hold for 2-3 seconds, lower and repeat with the opposite leg/arm. Repeat for 8-10 reps on each side.
6. Floor #3
Who knew the most underrated piece of equipment has been right under our feet all along!?
Exercise: Single Leg Deadlift
Why do they help mountain bikers: Stability, hamstring, and glute strength. Strengthening our hamstrings has huge carryover onto our ability to climb and climb and climb or pedal pedal pedal really fast. So lets build up those hammies!
How: Since this is a one legged exercise, balance and stability come first. If you are unable to stand on one leg with your other leg extended behind you and keep your hips close to level, don’t do this exercise. Instead, work on that standing posture and bringing your hips so they are square to the floor!
Once you are able to successfully balance on one leg with hips mostly or completely square to the floor, lock out the floating leg in dorsiflexion (heel pointing down) and hinge at the hips. Keep your chest up, spine in neutral alignment and hinge until you feel a stretch in your hamstring, then brace your core, squeeze your glutes and come up to a stand.
Advanced: Hold something heavy. Like your toolbox, small dog, or gallon jug of water. When you add weight to this exercise make sure your shoulder blades do not come forward, keep them pressing down and back. Perform 2 sets of 8-10 reps per leg.
This could be the same towel you used to change at the trailhead or to dry off after you jumped in the river post ride! Any towel will do.
Exercise: Slider Knee Tucks
Why do they help mountain bikers: Activate and stabilize the core during dynamic movement.
How: Get back into that push-up position but place your feet on a towel. Brace your core and slide your knees towards your head. Extend legs back out and repeat for 8-12 reps.
Advanced: Keep legs straight and elevate your hips as you slide feet forwards.
Before you head out for a quick after-work ride with your buddies, load up your small cooler with ice and your favorite post ride beverage and give this exercise a try.
Exercise: Single Arm Farmers Carry
Why do they help mountain bikers: While seemingly simple, this exercise packs a big bang for it’s buck. Muscles worked include the abdominals, lats, QL, delts and traps. It’s also a tremendous way to work on grip strength as well as help prevent low back pain.
How: Load up cooler with favorite beverages. Stand tall and upright and walk 50’ with the cooler in one hand. Then switch hands and repeat. Focus on keeping upright posture! Don’t lean away or towards the cooler but rather keep your spine perfectly neutral and upright! Perform 2-3 sets of a 50’ walk for each side.
Before you settle down to Netflix and chill on that couch, let’s use it to strengthen the booty!
Exercise: Single Leg Hip Thrusts
Why do they help mountain bikers: In ideal circumstances we use our glutes to produce 33% of the power we transfer into the pedals. But many cyclists are very quad dominant which means we struggle to engage (and use) our glutes effectively to help us with power production. One of the great benefits of strength training is that not only do our muscles become stronger, but we develop better mind muscle connection which allows us to engage and use those muscles more effectively on the trail! The single leg hip thrust is a classic way to not only build unilateral glute strength, but find that mind muscle connection with your glutes.
How: Place your midback against couch with arms extended. One foot is elevated while the other foot presses into the ground to lift your hips into the air. When hips are at their highest the shin of your weighted foot should be vertical (perpendicular with the floor). Lower down until your bum almost makes contact with the floor. Squeeze the glutes when hips are at their highest and keep your chin tucked! 6-10 reps per leg.
Advanced: Hold hips at highest position for 3 seconds before lowering back down.
10. Bag of dog food, case of Pellegrino, or kid
Exercise: Goblet Squat
Why do they help mountain bikers: The goblet squat is not only an excellent way to build strength in the quads, but it also works your core by forcing you to stay upright and not round your back or slouch over.
How: Hold an item that’s in the 10-25# range close to your chest. Squat down keeping your knees pressed out and your chest up. Squat as low as you can while maintaining good form. As you stand press knees out and keep your chest lifted.
Advanced: Bigger bag of dog food/Pellegrino/kid or pause in the bottom of your squat for 3 seconds! Perform 3 sets of 15-20.
Double Black Diamond: Goblet Squat performed with small child actively throwing temper-tantrum.
What are you waiting for?
Adding a strength training routine can improve your on-bike performance, decrease pain, improve mobility and increase your capacity to do common activities such as passing your bike up to a shuttle driver or lifting a fully loaded cooler into the back of a truck. So what are you waiting for? Hit the floor and give me 20!
More info on mountain biking specific training programs for athletes of all abilities is available at my website, www.braveendeavors.com.
Come ride with me at at upcoming Ninja clinic in the Pacific Northwest and show off your new strength and agility!
Bekah Rottenberg is a former professional enduro racer who now runs her own business, Brave Endeavors, which specializes in on-line strength training programs for mountain bikers. Bekah believes that through strength training we can improve confidence, longevity, and mindset and ultimately have more fun on the trail and move through life happier and healthier. Bekah is a Ninja instructor and coaches kids on mountain bikes in her hometown of Hood River, OR. Bekah is a NASM certified personal trainer PMBI certified Mountain Bike Instructor.
This past fall I finally broke down and upgrade my mountain bike. I was riding a hard tail bike mostly...
Ninja Mountain Bike Performance
This past fall I finally broke down and upgrade my mountain bike. I was riding a hard tail bike mostly for the workout. After racing in an Xterra, I realized that a new bike was in my future. ( I could tell a huge story about the process of purchasing a new MB and the massive amount of miss information you can obtain from bike shops. Especially when you know nothing about bikes. ) Not long after I purchased the new MB, I had my first over the handle bars wreck. I still cannot remember the actual crash. I can see the rut that I am about to hit on the downhill, and then I remember waking up on the trail barely able to breath. The crash gave me some time to catch up on email. One of those emails was a beginners MB clinic hosted by Richard and the Ride Like a Ninja crew. I swallowed my pride and signed up. To date I have done everything I was taught. I made every adjustment to my bike that was recommended. I then had the bike fitted. The skills taught that day are priceless to me. For the first time I understand what position my body needs to be in for each type of terrain. I am not perfect by any means, but in my mind I am shouting the word NINJA to remind myself. I practice the techniques ever time I ride. ~ Hal N.
I have been riding for 1.5 years and still have a lot to learn but Richard and the team are...
Ninja Mountain Bike Performance
I have been riding for 1.5 years and still have a lot to learn but Richard and the team are great teachers. I have been a bit apprehensive about jumping in the past but after two days of instruction with Richard, Aaron, Daniel, Ivan, and Erin I feel much more confident and won't be afraid to take on jumps anymore. The instructor staff are all very experienced riders and it showed. They are all also very friendly and most importantly patient. They aren't afraid to share stories of their mistakes while trying to explain why not to do things a certain way. You truly are part of the Team Ninja family when you are at the classes and I can't wait to go back to another class! Thank you Richard and all of the other instructors. ~Jonathan R
We attended the 2-Day Mountain Bike Skills Camp in Denver CO. I'm a beginner to mountain biking and the class...
Ninja Mountain Bike Performance
We attended the 2-Day Mountain Bike Skills Camp in Denver CO. I'm a beginner to mountain biking and the class exceeded my expectations. The first day was basic fundamental training from bunny hops to cornering your bike. The second day we put those skills to the test by climbing and downhill at all different skill levels, Richard and Aaron even took video to help improve our skills. Well worth your time if you want to improve! ~Russ Anderson
Highly recommend this class for all ages/skills. I will definitely be taking more classes!
Great class! I wish I took this class seven yrs ago when I started mountain biking. Richard and his team...
Ninja Mountain Bike Performance
Great class! I wish I took this class seven yrs ago when I started mountain biking. Richard and his team was awesome. I learned how to approach uphill switchbacks, how to "pre-turn", and most important, how to descend with confidence. Bottom line: I am more efficient and safer rider. As another review said, "best money spent on mountain biking." You can have an expensive bike, but if you don't know how to ride, what's the point? Highly recommend this class for all ages/skills. I will definitely be taking more classes! ~Rean
Everything you need to learn to fully enjoy mountain biking.
Mountain biking is a relatively new sport compared to road biking. So the opportunities to find a good mountain biking...
Ninja Mountain Bike Performance
Mountain biking is a relatively new sport compared to road biking. So the opportunities to find a good mountain biking skill clinic are quite scarce. Richard La China and his team offer such clinic! Richard has the training as a Coach from USA Cycling and the experience as an expert racer to develop in you the skills and therefore the confidence to negotiate the treacherous obstacles on your path as a mountain biker. His clinic has several levels from beginner to expert and is organized incrementally to facilitate the learning of more and more difficult skills. In addition to his and his expert team's demonstrations, I also like his verbal explanations about the why of a specific position or skill to have. Richard and his team have the dedication and patience to teach you anything you need to learn to fully enjoy mountain biking. ~ Anne-Catherine
We are a group of passionate, dirt-loving, community oriented, world class mountain bike skills instructors committed to helping you reach your personal riding goals through clinics and camps. We are excited to work with riders of all ability levels and share the joy (STOKE) of mountain biking.