BODYWEIGHT EXERCISES FOR MTBERS

No gym? No problem. Get strong at home with these foundational bodyweight drills

- Jonny Thompson

While there are few feats of strength more impressive than an eyepopping deadlift, you don't need a gym membership to dramatically improve your riding ability.

With nothing more than your body weight as resistance, you can target all of the key muscle groups directly related to performance on the bike. And by integrating the six fundamental movements outlined here into your weekly routine, you're going to see a lot of progress, especially if you're new to strength training.

THE COACH

Jonny Thompson is head coach for Fit4Racing, an online fitness programme for mtb riders. Once a forensic scientist, Jonny has devoted the last 10 years to coaching athletes, from Paralympians to world number one enduro racers. His main focus with the Fit4Racing team is developing and delivering fitness programmes to pro and amateur riders. Training the likes of Adam Brayton, Jonny also sends digital programmes to riders all over the world, many of whom ride professionally.

CORE EXERCISES

SIDE PLANK: JONNY'S SIDE PLANK PROTOCOL

DAY 1: Perform the side plank for 6 seconds then rest for 4, repeat for a total of 6 times on your left side. Repeat on your right. Then follow the same work/rest for 4 reps each side and finally 2 reps each side.

DAY 2: Repeat day 1 but increase the reps to 8, 6, 4

DAY 3: Repeat day 1 but increase the reps to 10, 8, 6

DAY 4: Repeat day 1 but increase the reps to 12, 10, 8

DAY 5: Let's get spicy! Start again with 6, 4, and 2 reps but increase the work time to 7 seconds and decrease rest to 3.