Boost your functional strength for mountain biking with this TRX Kettlebell fusion workout. So you’ve been pounding the single track most weekends (and during the week, if you’re lucky) and have built up a respectable base of strength and endurance. If you're looking for a new challenge in your current workout, then try adding in these combo drills from James Wilson, strength coach for the Yeti/Fox Racing Shox World Cup Team.
Since trail riding requires a high degree of strength endurance and the ability to combine basic movement skills into more complex ones, combo drills are an essential part of a mountain biker’s training program. Here James show us three combo drills using what he considers his two favorite tools, the TRX Suspension Trainer and a kettlebell.
TRX Bridge with Guard Press (aka TRX Hip Press): The TRX Bridge takes the regular bridge up a few dozen notches by itself. Add in a guard press while your hips are locked out at the top position, and you recruit the upper body as well. This builds hip and core stability and ties it into upper body pressing, a skill that will serve you well when navigating through rough, technical downhill trails.
TRX Lunge with Shoulder Press: While adding a shoulder press to a TRX Lunge is nothing new, James likes to take it up a notch by adding in the shoulder press at the bottom of the lunge. By doing the shoulder press in this much less stable position, you increase the core stabilization demands and your balance in the split stance position, which is very specific to what riders need on the trail.
TRX Single Arm Row with Chest Press: This unique exercise is a great way to build rowing, pressing and shoulder mobility/stability in one exercise. By adding in a chest press at the bottom of the row, and then holding the weight overhead as you execute the row, you are able to target everything you need for a strong, stable shoulder girdle while increasing your upper body coordination.
When using combo drills in your program, remember that every rep you do is really like doing two reps, so keep them relatively low. James recommends keeping the reps in the six to 12 range so riders can keep their movement quality high. How you execute the exercises is always more important than how many you do, and this is especially true with high fatigue exercises like combo drills.
James Wilson is the owner of MTB Strength Training Systems, the world’s only company dedicated to developing strength and conditioning programs for the unique demands of mountain biking. James owns a training facility in Grand Junction, Colorado and is the strength coach for the Yeti/Fox Racing Shox World Cup Team. Visit his website www.bikejames.com to sign up for the free No Gym, No Problem Bodyweight Workout.