Was literally Googling this very question after a winter in the gym, which I can now officially consider "mildly successful." Great content, keep it coming!
Excellent content, been searching for precisely this kind of bench marking information for bike sports and this is the first I have found away from the road cycling world!
SG - MTB well said - “crucial”. As soon as you focus 100% efforts to the one thing you think helps you’ve missed the point. Balance, consistency... spinning plates as they say.
Great content in your videos, but please sort out your audio levels! There is way too much difference between talking and music levels, so i keep having to adjust the volume on my tv..
Jonny this is awesome. Do you have any "standards" for upper body pressing movements? In the tests I received back in November standing military press was included. Wondering what sort of strength might be requisite in that. I've always had my goals on a 1 x BW press but seem to injure myself on the bike every time I start to make solid progress.
Brian Rowbotham Thanks for the question! The over head press is a funny one, mobility issues may be very restrictive and in general strength here is not massively reflective on bike performance over pressing reasonably light. A 1 X bodyweight press would be upper end and definitely something good to shoot for.
@@Fit4Racing thanks for the reply! I had hit 145 lb x 3 when I started but have since bunged up my shoulder again. I loved the programming when I was still doing it and will be back on it again next off-season. I'm working in a lot of what was discussed on the Downtime Podcast while sticking to my PT's suggestion after a pretty serious crash back in December and loving it.
This is helpful makes me think a lot of the TrainerRoad strength targets. They also have so,e other things like push ups and presses - all very interesting.
I have a question! I physically cannot keep my lower back straight while doing deadlifts.. I’m 6’3 155 lbs! My flexibility is getting better but I still cannot physically keep my back straight! That also transfers over to my biking.. I’ve always got a curve in my lower back no matter how hard I try to keep it straight. And ideas or suggestions on what I should focus on?!
Michael Bell firstly, don’t deadlift from the ground, raise the bar from the ground with plates or pull from a rack. Aim to keep your back straight on the maximum range you can without compromising the natural curve, if you can’t go far then don’t push it. You’ll likely need to work on hip mobility daily for real change at your age, seek advice from a specialist physiotherapist. If you’ve never had in-person coaching try and find a good trainer to take a look at you, it might be an awareness issue that could be resolved with practice. If you film yourself deadlifting from the side and send it to me over the Facebook or Instagram message I’ll take a look and may be able to advise on a suitable approach.
Oliver Scholey it would depend on the purpose of the movement/session for that day but generally double overhand grip is preferred 90% of the time. If your grip is consistently failing at higher weights then a mixed grip or straps is ok while building absolute strength if you take time elsewhere to build your grip strength. A note on mixed grip - swap hands each set to keep you balanced, if you can only hit max weight with a particular hand forwards then use straps double overhand. I hope this helps.
i need one advice, i do crossfit, 3x times per week, can i increase combined with bike? i dont look to be great rider, look to ride and feel strong only for my self bike and crossfit in same day or separated day?
Interesting. At 188cm/84kg, I have a 3RM deadlift of 120kg & 3RM back squat of 95kg. I wouldn't consider myself 'trained', in the sense i've being going to a box for 6 months & never lifted anything really before. I am blessed with reasonably strong legs but based on this i'm already more than adequate? Guess I should be focussing my efforts on upper body strength, which proportionately, is terrible...
C A you are in the range between minimum and maximum performance requirement, this means you’re good to go on adding speed, power and sports specific work but doesn’t necessarily mean you should stop getting stronger.
@@Fit4Racing Thanks for the reply, will be sticking at it for a while yet anyway - the journey has only really just begun. Great content as well! Really cool to see something specific to the gravity end of cycling :)
You only have to look at a full length picture of Jackson Goldstone to realise this isn’t correct. He is one skinny kid, yet he rips. Brayton has a banging physique, kudos, yet can’t keep up with Bernard Kerr who I imagine isn’t much of a power lifter. MTB is a skill, more akin to boxing, dancing or jiu jitsu than powerlifting. You get better at it by practicing, and the strength and CV you need will come naturally, in perfect harmony to the demands you place upon your body. 3RM Deadlift has almost zero utility to MTB. You might not like to hear it, but I’m right. I’ve heard so many tortured arguments, but it’s just guys who like lifting and wearing tight T-shirts (of which I am one) making post hoc justifications. Anthony Joshua took this CrossFit influenced S&C approach and got undoubtedly worse at boxing because his instagram muscles turned him into a stiff muscle bound plodder with no flow or coordination who gassed after 5 rounds, despite doing infinite burpees and weighted pull ups. Tyson Fury jogs and boxes and goes 12 rounds in style. Lomachenko did ballet and focuses on boxing and hand/eye coordination exercises. He does not do 3RM deadlifts. Nino Schurter posts his workouts and they are focussed on things like coordination, balance and reflexes with very modest weights, not 3RM power lifts. Lesson to be learned there.
QuadGrupa thanks for the comment, we have a video explaining how to perform these movements correctly in our library, check them out. I’ll consider adding more to these types of video in the future. 👌🏼
Was literally Googling this very question after a winter in the gym, which I can now officially consider "mildly successful." Great content, keep it coming!
Seán Walsh thanks! I hope those solid foundations are put to good use this season brother 🤙🏼
For me, this was a huge leap in understanding strength training!
Thank you so much.
Thank you for being there! I needed an mtb specific channel like that and I think you're doing a good job. Subscribed, liked and shared :-)
Wow this is soooo helpful! Gave me a little peace, that I am already good enough and the goal is not as far as I thought!
I think this is the best, most informative mtb fitness video I’ve ever seen. Thank you 💪🏻😎👍🏻
Wow! Thanks dude, we’re glad you loved it.
Great videos. Your video workouts are awesome and have definitely helped my riding! Keep up the great work.
Awesome quality information! This is a really helpful fix point to recalibrate what you're doing.
Excellent content, been searching for precisely this kind of bench marking information for bike sports and this is the first I have found away from the road cycling world!
Cheers a bunch man I think this’ll really help🤙🏻
Awesome video! Exactly what I was looking for in terms of weight training/bike training distribution
Very informative! Thank you. Like you mentioned, I really find it's crucial to find the balance between gym work and on the bike training.
SG - MTB well said - “crucial”. As soon as you focus 100% efforts to the one thing you think helps you’ve missed the point. Balance, consistency... spinning plates as they say.
Happy to see myself into the performance range, 3xBW for myself
Great content!
Well considering i throw a 110kg motox bike around a race track maybe i should go 2.5x ny body weight i dont know
Great content in your videos, but please sort out your audio levels! There is way too much difference between talking and music levels, so i keep having to adjust the volume on my tv..
Any race results/data to back this information up? Webpage?
Great video! Instead of me telling my mates you don’t need to bench 120kg to be a good bike rider I’ll link them to this haha
120kg bench is pretty big, but not really “functional” for riding. I hope you can convince them to try focusing their efforts more wisely.
Jonny this is awesome. Do you have any "standards" for upper body pressing movements? In the tests I received back in November standing military press was included. Wondering what sort of strength might be requisite in that. I've always had my goals on a 1 x BW press but seem to injure myself on the bike every time I start to make solid progress.
Brian Rowbotham Thanks for the question! The over head press is a funny one, mobility issues may be very restrictive and in general strength here is not massively reflective on bike performance over pressing reasonably light. A 1 X bodyweight press would be upper end and definitely something good to shoot for.
@@Fit4Racing thanks for the reply! I had hit 145 lb x 3 when I started but have since bunged up my shoulder again. I loved the programming when I was still doing it and will be back on it again next off-season. I'm working in a lot of what was discussed on the Downtime Podcast while sticking to my PT's suggestion after a pretty serious crash back in December and loving it.
Sorry to hear about your crash, it’s such a frustrating time working back to where you were. I hope you have a speedy recovery brother 💪🏼
This is helpful makes me think a lot of the TrainerRoad strength targets. They also have so,e other things like push ups and presses - all very interesting.
I have a question!
I physically cannot keep my lower back straight while doing deadlifts.. I’m 6’3 155 lbs! My flexibility is getting better but I still cannot physically keep my back straight! That also transfers over to my biking.. I’ve always got a curve in my lower back no matter how hard I try to keep it straight. And ideas or suggestions on what I should focus on?!
Michael Bell firstly, don’t deadlift from the ground, raise the bar from the ground with plates or pull from a rack. Aim to keep your back straight on the maximum range you can without compromising the natural curve, if you can’t go far then don’t push it. You’ll likely need to work on hip mobility daily for real change at your age, seek advice from a specialist physiotherapist. If you’ve never had in-person coaching try and find a good trainer to take a look at you, it might be an awareness issue that could be resolved with practice. If you film yourself deadlifting from the side and send it to me over the Facebook or Instagram message I’ll take a look and may be able to advise on a suitable approach.
What is your view on type of grip for deadlifts when training for biking? Is it best to focus on double over hand, straps, over under? Thanks
Oliver Scholey it would depend on the purpose of the movement/session for that day but generally double overhand grip is preferred 90% of the time. If your grip is consistently failing at higher weights then a mixed grip or straps is ok while building absolute strength if you take time elsewhere to build your grip strength. A note on mixed grip - swap hands each set to keep you balanced, if you can only hit max weight with a particular hand forwards then use straps double overhand. I hope this helps.
i need one advice, i do crossfit, 3x times per week, can i increase combined with bike? i dont look to be great rider, look to ride and feel strong only for my self
bike and crossfit in same day or separated day?
What rep range for squats for strength and conditioning?
I've tried 5x5 and know that's no good
Why do you say it's no good?
Just commented on another video!!!
Legs feel heavy when sustaining a set pace and cant spin them fast,
End up in a high gear/low speed situation
Interesting. At 188cm/84kg, I have a 3RM deadlift of 120kg & 3RM back squat of 95kg. I wouldn't consider myself 'trained', in the sense i've being going to a box for 6 months & never lifted anything really before. I am blessed with reasonably strong legs but based on this i'm already more than adequate? Guess I should be focussing my efforts on upper body strength, which proportionately, is terrible...
C A you are in the range between minimum and maximum performance requirement, this means you’re good to go on adding speed, power and sports specific work but doesn’t necessarily mean you should stop getting stronger.
@@Fit4Racing Thanks for the reply, will be sticking at it for a while yet anyway - the journey has only really just begun. Great content as well! Really cool to see something specific to the gravity end of cycling :)
I don’t get it. With how much Kg do i have backsquat and deadlift?
dominik8152 It depends on how much you weigh.
@@Fit4Racing 72kg, but i don't understand the calculation, could you please make it clear for me? so i should deadlift 72x2,5 to be in the minimum?
I didn get the scaling
You only have to look at a full length picture of Jackson Goldstone to realise this isn’t correct. He is one skinny kid, yet he rips. Brayton has a banging physique, kudos, yet can’t keep up with Bernard Kerr who I imagine isn’t much of a power lifter.
MTB is a skill, more akin to boxing, dancing or jiu jitsu than powerlifting. You get better at it by practicing, and the strength and CV you need will come naturally, in perfect harmony to the demands you place upon your body.
3RM Deadlift has almost zero utility to MTB. You might not like to hear it, but I’m right. I’ve heard so many tortured arguments, but it’s just guys who like lifting and wearing tight T-shirts (of which I am one) making post hoc justifications.
Anthony Joshua took this CrossFit influenced S&C approach and got undoubtedly worse at boxing because his instagram muscles turned him into a stiff muscle bound plodder with no flow or coordination who gassed after 5 rounds, despite doing infinite burpees and weighted pull ups.
Tyson Fury jogs and boxes and goes 12 rounds in style. Lomachenko did ballet and focuses on boxing and hand/eye coordination exercises. He does not do 3RM deadlifts.
Nino Schurter posts his workouts and they are focussed on things like coordination, balance and reflexes with very modest weights, not 3RM power lifts. Lesson to be learned there.
Tooo much talk. Why did not you show these exercises?
QuadGrupa thanks for the comment, we have a video explaining how to perform these movements correctly in our library, check them out. I’ll consider adding more to these types of video in the future. 👌🏼