Get Fit For MTB | Mountain Bike Exercises!

This year, Neil Donoghue is focused on getting fitter & stronger so he called up health expert Jonny Thompson from @fit4racing to create a solid exercise plan to help him get fighting fit for the upcoming summer MTB riding season!
Subscribe to Global Mountain Bike Network: gmbn.eu/subscribe
Up to 50% OFF GMBN Kit & Casuals! 👉 gmbn.eu/WinterSALE21
Follow us on Instagram or Facebook! @globalmountainbikenetwork & sign up to the GMBN newsletter: gmbn.eu/newsletter
Submit your content to our uploader: upload.gmbn.com/ we love to check out what you have been up to and may feature it on the show!
Have you set any fitness goals for this year?
Watch more on GMBN...
📹 Can Mountain Biking Help Your Mental Health? - gmbn.eu/MentalHealthMTB
📹 Watch our weekly show, The Dirt Shed Show - gmbn.eu/dirtshedplaylist
🎵 Music - licensed by Epidemic Sound and Artlist
Vital Sign - Ballpoint.
Mind Commotion - Felix Johansson Carne.
Fall in Line - Killrude.
Go2Work - Ballpoint.
Wax Drip - Ballpoint.
#GMBN #MountainBiking #MountainBike #MTB #BikeLife #Cycling #GlobalMountainBikeNetwork
The Global Mountain Bike Network (GMBN) is the world’s largest and fastest-growing online mountain bike channel and community - and your destination for the best mountain bike content in the world.
GMBN is dedicated to inspiring and unlocking your riding potential. Our videos cater to fans of every mountain bike discipline: from mile-munching cross-country (XC) riders, through adrenaline-fuelled dirt jumpers, gravity-hungry downhillers or aspiring enduro racers, and beyond.
Every day of every month, our ex-pro presenting team are on hand to entertain and inspire you while also providing a uniquely qualified insight into the world of mountain biking. Every week we deliver original daily videos that include:
Adventurous and entertaining features
Mountain bike skills coaching
Technical advice and guidance
Mechanical know-how to keep you rolling
A place for the riding community with our weekly Dirt Shed Show
Thanks to our sponsors:
Canyon Bikes: gmbn.eu/Canyon
Nukeproof Bikes: gmbn.eu/nukeproof
Orbea Bikes: gmbn.eu/Orbea
Park Tool: gmbn.eu/ParkTool
POC helmets and eyewear: gmbn.eu/POCsports
Crankbrothers Pedals: gmbn.eu/crankbros
Shimano Footwear: gmbn.eu/ShimanoShoes
Dainese Protection: gmbn.eu/Dainese
Ergon: gmbn.eu/ergon
Vittoria Tires: gmbn.eu/Vittoria
FSA: gmbn.eu/fsa
e*thirteen: gmbn.eu/EThirteen
Spank: gmbn.eu/Spank
Topeak: gmbn.eu/topeak
Garmin: gmbn.eu/Garmin
Muc-Off - gmbn.eu/Muc-Off
Wahoo: gmbn.eu/WahooTraining
Komoot: gmbn.eu/Komoot
Worx Power Tools: gmbn.eu/Worx
CamelBak: gmbn.eu/CamelBak
KZbin Channel - gmbn.eu/GMBNsubs
Instagram - gmbn.eu/GMBNIG
Facebook - gmbn.eu/GMBNFB
Twitter - gmbn.eu/GMBNTW
GMBN Shop - gmbn.eu/gmbnshop
GMBN Tech - gmbn.tech/subscribe
EMBN - embn.me/subscribe
Leave us a comment below!

[@gmbn]

Have you set any fitness goals for this year?

[@chrisridesbicycles]

Lots of goals, especially start XCM racing again. Thanks for showing exercises that can be done in a limited space environment like many of us have. What‘s that white locking thing on the wall of Neil‘s bikecave?

[@nidhinnaijo5064]

Build up upper body strength and doing more garmin challenges and training

[@williamtrudel9364]

Get back stronger from ACL surgery (november 29th). I'm hoping to ride next summer without any problems. Thanks for the tips and exercices.

[@irvsstella]

Watch more training videos!

[@eldowning]

Yes. Looking to do a 2-3 races a month of some sort in the spring and summer months. Have signed up for XC and enduro races. Been on a fitness regime since November.

[@thompsy2k6]

This is what a lot of people needed to see, a decent human being doing the right exercises for MTB riding. Not some superhuman bag of muscle. Thanks for that video, that's class...

[@richardendley7433]

Been on the fit for racing enduro program for 7 weeks....it's a killer but I am starting to feel the difference, train on a Monday and Tuesday, then a spin class on a Wednesday training Thursday and ride at he weekend....you only get out of it what you put into....🤟🤟

[@80nodrog]

One of the most iconic pictures on your wall. Vic Murphy with the 1 footed tabletop off a street curb. So good.

[@neildonoghueMTB]

Yeah. One of my favourite pictures ever

[@thuroconz]

it is fantastic that you show this being done with not that much equipment and in a small place, makes it seems that much approachable (I would surely love a place like yours, I just get half a guest room).

[@72REDARMY]

You definitely look stronger on a bike then when working out, which is what you said at the start. It would be good to see how you progress with the routine. I enjoyed the video keep up the good work 👊🏼

[@CaveaD]

put a doc for downloading somewhere!!

[@simonbush6386]

Nice work Neil, be great to see a similar vid for pre/post ride stretching which I like many (I'm sure) would benefit from... also a download of the example schedule would be a helpful resource to go along with this & that vid 😁👍

[@bhamlax6]

Here’s a link to a nice easy stretch routine from the GCN boys kzbin.info/www/bejne/Z4emfmquo7Flh7s and you can snap screenshots from this video to make the schedule easier to access. Good luck 🤘

[@slayzakattack]

Great video! As a greenhorn to the MTB community, I thank you for all the videos! All the way from Fairfax, CA. Cheers!

[@BoiseDawg11]

Great video; thanks to all involved in production. I go back and re-watch to remind myself of form on exercises I haven't done much. Thanks!

[@SailHub]

Sweet video! Really well done and nice to see some normality in a training program that most people could work towards at home! We may have to get creative with our weights but all adds to the fun. 💪🏼 here’s to a fit, strong and healthy 2022!

[@syntrax-og]

Thank you!!! I am a total n00b when it comes to fitness and this is a great work plan! At least to get me started.

[@martinchousa]

Awesome video, great Johnny tips, lets go Fit4Racing!

[@Buddyboz]

Very helpful Thanks

[@barbbrazes869]

Awesome! Thanks for this info! Inspiring!!

[@eldowning]

Great video! One of the best ever!! Very informative.

[@charlesstafford1564]

Thanks for a really helpful video! It's great to see some leg exercises you can do at home with dumbbells, given that I haven't set foot in a gym since March 2020.

[@Bear0280]

Thanks heaps Neil and John for the training tips I’m going to steal some of your ideas so I can get fit and into riding my Giant Reign Advance so Thankyou again you guys rock and please keep on bringing all of us You Tubers your awesome MTB Vlogs🤠🚵🏼✌🏼Out Jay

[@shinkoreancookery952]

Thanks!

[@whalen530]

I don’t do very with heat and humidity so this summer I’m wanting to get back in shape so I’ll be ready for the fall season great tips for helping me get back into shape without being overly complicated thanks again

[@kootbender6591]

Love your videos love seeing Blake shredding

[@Gaslionel]

Would be great to have a downloadable GMBN PDF with training ;)

[@jackcook137]

getting fit is a big part in MTB love your vids

[@gmbn]

Hey Jack, It really helps with those technical skills!

[@jackcook137]

@@gmbn yes

[@josea.medinahernandez8525]

Master Blaster video, exelent. Greetings from Puerto Rico in the caribean sea near to the British Virgin Island.🎄⚡️💪🏻🚴🏼💨🌴

[@LuisLopez-ps3gz]

Finally, some routine I can use without fear to do the wrong things, thanks a lot.

[@DemonicVelocity]

There is (almost) no wrong exercise. Just look for balance.

[@gmbn]

Hi Luis, That's great! This routine is a great one to follow. Thanks for the support and good luck! 👍

[@michielvanturnhout8834]

that vic murphy table shot.. nice one!!

[@Squirrel_Rides]

It’s so demoralizing when you think you’re decently fit on the bike and then you get back to the gym when the weather turns only to find out you’re not fit at all! I’m there right now too. But also... the dog portraits 😭

[@iCeMaNtHeBeSt]

What the heck is this, no no the video the dude is help me a lot, im talking the freaking youtube i need premium now to watch the video in 1080p jesus christ 😡

[@savageferria505]

Very practical! I’m also a working dad who has the same equipment and can dedicate about an hour in the evening for a routine like this and I ride on the weekends. Literally the program I’m doing to try to get into riding shape for the spring

[@gmbn]

That's great to hear! Good luck with it! 👊

[@devinrobinson5999]

thanks

[@bikeswithb8829]

Fit4Racing!!!! Johnny is the man!!!! Excellent programing. Been turning this powerlifter into a bike racer. Legit works folks. Do it

[@Fit4Racing]

Thanks dude 👊

[@pickup000]

Was only thinking other day which exercises would be best👍

[@chaccotv7713]

Great video Neil

[@MarkusJausS]

Hard workout! Thanks for Inspiration

[@neildonoghueMTB]

Wednesday is a tough one 😅

[@jormateras9298]

For me, I would try and add at least one session of yoga somewhere, maybe on sundays. As an older rider I have found out that maintaining your mobility and taking care of your core are almost as important as being fit because you can't really use your increased stamina and muscles if you are sore all the time.

[@SailHub]

Too true! Something we’re looking to incorporate into our week too!

[@michaelajlawlor]

Agreed! I do a yoga class every Sunday and I stretch for a half hour after every workout and it helps so much. I have much less back pain and looser hip flexors which is super important for cycling.

[@SailHub]

@@michaelajlawlor nice! Do you stretch after rides? (out of interest)

[@michaelajlawlor]

@@SailHub yes, always!

[@SimonBauer7]

my fitness is basically gained while riding. i have an emtb so i just stick it into highest power mode more and ride less intense stuff at the beginning of the season and then reduce the ammount of high power mode usage/increase the intensity of the ride as i get fitter throughout the season. peak fitness is reached at the beginning of the summer at the end of may/beginning of july for me. after that the fitness level stays pretty much the same for the rest of the riding season. i ride through winter too just more chill and like 90% in highest power mode. just doesnt fuck you up as much when it is cold outside. additionally i ski a few times in the winter.

[@yycmtbr5087]

Go Neal!

[@spy1948]

that shorline mafia type beat intrro had me mafkin spittin

[@Lifebydeath]

I’ll have to give some of this a try and figure my most needed areas of improvement. I’ve been a landscaper for 13-14 years and I feel like it really jump started me on my mtb. Started 2 years ago just riding to get 6 miles a day on the weekend then a little over a year ago went to a mtb trail I hadn’t rode since I was 12 and went full fledged into it. My stamina and strength has improved a lot and that day as I pulled in was the last cigarette I smoked after 10 years of smoking ryo cigs. We have 4 trails within 10 minutes of my house and I’m getting up to almost 2000 miles in the last year even though I spent a few months out from broken ribs after I hit a small kicker and got bucked into a tree learning to jump actual jumps😂

[@rickybenetazzo]

dope !!!

[@Henduro]

Expecting an episode on nutrition plan as well 🥳🥳

[@nangko]

This is some helpful info! Thanks! :) I'd really like to know some more about the 3 times a week schedule. So do you mean: Monday = Lower-body = Legs Wednesday = Upper-body = Arms + shoulders + chest Friday = Hinges = Hips + Core ?? And why is it better to focus on segments of the body per workout-day if you work out 3 day's a week instead of 5 days a week?

[@nickmassey9104]

Great video good you included a schedule. Very similar to mine

[@gmbn]

Glad you liked it Nick! Thanks for the support! 👍

[@marcusolsson287]

I literally was wondering today if GMBN would come out with a proper experience video and here we are! Thanks!

[@birdman3936]

This workout is harder than it looks. Can't wait to see how much I improve on the bike with it.

[@danbourne11]

The Wednesday part B almost ended me. Desperately trying to get some fitness back. This will work quick!

[@neonedge9]

#GMBN - you guys should do a "Bike Swap Day/Weekend" series, where people submit their bikes, height, weight, and type of riding (XC, DH, Enduro, etc) and then you choose the GMBN personality to bring their choice of bikes for that style and swap for a day (or 2) with the rider. I think this could be a great actual comparison/evaluation of how people from various parts of the country/world "get by" with what they own, vs. what having a bike chosen for them offers.

[@malloryholder2199]

Great video! Just wondering … How tall is that “box”? I’d like to see if I can find a good equivalent. Thanks!

[@whitevanman21]

What are those dumbells, they look great for changing weight selection?

[@bobothericefarmer1878]

Nice

[@rex9003]

now this is a crossover

[@djevans]

Hi gmbn I was wondering if there is a chance to get a pdf copy of this as I have been out of mtb for a little bit of time and would like to follow this to get back into fitness for when I get back on the bike

[@twowheeler1000]

What fenix are you wearing Neil?

[@kountification]

Could Jonny answer this one,,, what could replace single-leg squats off box if knee pain is too intense...? Thanks, Neil excellent topic!!! cheers

[@Fit4Racing]

I presume the knee pain is in the common area - patella? If so, the eccentric movement can actually help that, but make sure you step off at the bottom and step back on with the other leg before performing the next rep. That said, I can’t see exactly what your issue is so my advice would be to get it checked out professionally. In the meantime, you can try a simply air squat with both legs, the load is less and depending on your current ability might be enough to see improvements in strength and on the bike. Alternatively, try the single leg squat to a seated position, the time without tension at the bottom might be enough for you to be pain free. Good luck, let us know how you get on.

[@p0sitiv467]

Are these dumbells comfortable to use? They seem quite big.

[@austinrupert6782]

Anyone know what I should look up to find a similar bench to the one in the video? Seems like everything I find is a soft pleather material that probably wouldn’t last long if you’re using it for box squats and such. Thanks!!

[@alicantemtb]

Can you make a video on how to recover your fitness after a layoff post bike accident? I've been off the bike for six weeks now after breaking my right humerus at the shoulder. It'd be good to know how pro riders regain fitness post injury.

[@levant3738]

for me having no equipment i can only do somethings i need to do what i can i love riding and working on bikes but my weight has made things tough for me myself

[@dangoesfast]

Is this routine written out somewhere that it can be easily copy/pasted into a document?

[@luisitotv7699]

How do you recover from all of this?

[@gabebertozzi3032]

Neil u gootta fix that form on the deadlifts

[@JayB6i7]

I reckon i found some old footage at the end :D

[@aidenrobert098]

Hi

[@mango33333]

Can you please publish the training plan as printable media? I'd like to do it, but don't want to train in front of a display and always watch this video - even I love to see your face on the screen ;)

[@Fehr270]

The BMX picture by the trainer, is that Vic Murphy?

[@ryanmiller-su1rx]

I got a new hardtail yesterday😏😏

[@gmbn]

Brilliant Ryan! Hope you enjoy it! Safe Riding 👊

[@stillburningstrong]

Great video! I was struggling to find some exercise to help me keep fit for mtb during our harsh Canadian winter. Would it be possible to give some advice for riders like me who don’t have equipment or trainer to help keep in shape?

[@richr7516]

Look on YT for body weight workouts. You can do a lot more than you would think. Even the push up can be made hard just by changing the way you do it. I've been torturing my boys with leg day, a variety of different squats, lunges and jumps.

[@superspecky4eyes]

Running and squats is what I aim for when I can't get out on my bike.

[@donalriordan294]

I do the workouts from Hasfit on KZbin. I find that the strength training ones really help a lot, and then throw in some cardio ones and you are all set.

[@stillburningstrong]

Ah! Thanks for the info! 😀

[@Riknos]

Calisthentics is what you're looking for - plenty on youtube of workouts to follow.

[@barbeychris2636]

After about 3 years the last Keurig stopped working kzbin.infoUgkxBrV-RbF5Nk0Rlt9i15aao-YMzqzTG8Vf initially was able to unblock, however eventually we couldn't fix. That one was a replacement unit sent by the manufacturer after we had problems with our very first Keurig. This works fine (lol, at least for now) however I didn't realize the water reservoir was so much smaller than our prior unit. With 2 people having one or two cups of coffee each morning, it seems like I'm refilling it daily. Otherwise just happy to have the convenience of pod coffee vs. making a morning pot.

[@nodaysoff23]

Single leg box squats are a great (replaced) ACL rehab exercise.

[@williamtrudel9364]

I'm currently in ACL rehab (7th week). Any more tips on ACL specific exercices to get back on my MTB next summer?

[@nodaysoff23]

@@williamtrudel9364 luckily biking is mostly an static movement so once cleared you could pedal and make great progress. Sadly, over the years I've blown both natural ACLs and 2 cadavers ACLs. One was my fault as I tried to come back too fast. Lateral crab walks with a band is another great one. If banded right it'll kick your butt. Single leg press another. Care not to overdue the weight on that though. Walking/treadmill and upping the incline good. Stair stepper great. Got an indoor trainer or road bike? Those are perfect. MTB is a bit iffy because of all the changes in motion, crash potential. Stick to mild stuff for a while. Your now scrawny quad will be back in no time.

[@neildonoghueMTB]

I’ve had a ruptured ACL for years and find pedalling is the best and agree with light box squats

[@williamtrudel9364]

@@nodaysoff23 Yes I bought an indoor trainer recently as the gyms are closed in my town. I love it. Didn't think of the crab walk. I'll give it a try for sure soon. Sorry for your blown ACLs. I hope you still can ride as much as you want!

[@williamtrudel9364]

@@neildonoghueMTB Yes indoor trainer doesn't give much pain anymore. I'll get on the light box squats soon. Thanks for the tips. Keep doing some technical videos, those are the best to improve skills for amateurs rider like me!

[@owensnicholas]

This is a great video. I really need some kind of a program to follow because I have no idea what I’m doing. But how could we scale it for less available time? I currently spend 5-7 hours a week on a trainer, and I don’t know that I could realistically fit in more. I wonder if I should trade some of that time for this kind of program.

[@neildonoghueMTB]

That’s about what I’m doing and have changed it to this program. Only a week in but feeling good already

[@adamputu5448]

My Opinion Is MTB Rider Should Be Ride Roadbike With Trainer Device For Exercise The Legs Or With Static Bike

[@ej1_drew]

implementing this regiment looks rather intimidating 😅

[@longanddeadly]

Look up Phil Daru for the best training vids regarding physical strength and overall fitness.

[@smokeynewport1591]

Brutal reality… 😅

[@mtbmates6100]

5th

[@marcusaustin8628]

Don't overload that socket!

[@repapeti98]

5:22 As a physiotherapist student, I would like to know if deadlifts can cause a herniated disc in the long run. The lumbal region seems to be overly stressed.

[@kootbender6591]

Jip

[@darxymtb5960]

Neil 🥵🥵

[@johncole3010]

As an over 50 rider I got better control on the trail by simply doing one leg balances. Great content otherwise, Thanks

[@The_Other_Ghost]

I like the size of neil's house.

[@irvsstella]

I'm exhausted watching that, at least with a bike ride, you can stop for cake and coffee!

[@gmbn]

Very True! 😅

[@shashiekka7917]

No issues with assembly for me kzbin.infoUgkxHL1v1R3NE5x4KiYfyt8dnQmyNYz7qi5L but I could see where some might benefit from using an experienced bike assembler/mechanic. I'm an older rider starting back after a 10 year break. This bike exceeds my capabilities and has been easy to get comfortable riding. I'm mostly on easy trails with almost no street riding and have not been disappointed with the performance of the bike. My fitness level is far below what I previously rode with and because of that the mileage is going on the bike slowly. While I'm losing weight slowly, the bike seems to tolerate my 220 pounds just fine. The bike has been used by several family members ranging from 5'5" - 5'9".

[@MT-ou3lh]

How is this good advice? 1. What are your specific goals? How do you want the training to affect your cycling? - these are the questions to ask before designing a program, then you can select exercises, set volume, frequency, etc 2. Considering the technique shown in the video, the first step would be to learn the proper technique for only a few exercises with very light weights. Only when each rep looks the same, you should increase loads. Training hard with poor technique is a recipe to hurt yourself. 3. The advice to “go heavy” is therefore just bad at this point. However it’s not reflected in the program anyway, as for example unilateral squats on a box (not box squats!) balance (and often flexibility) are the limiting factor, so you mostly train these. 4. You also got wrong how to best combine cardio with strength (or hypertrophy or power) work. There is interference, so you should start with very little work, with a program designed for your specific goals and needs. And your trainer should tell you how the weight training will affect you both short term and mid term. So if anyone who sees this video wants to start weight training, either go to a trainer who does both (cardio and strength, “hybrid”) or continue to educate yourself. And for gods sake, don’t start with heavy weights or high volume!

[@RyanAlexanderBloom]

I was under the impression that all the biking I was doing WAS working out.

[@mdc3227]

It is. This is for people wanting to push the envelope and potentially get into competing.

[@bmxcommentator]

Rest day anyone?

[@lutherseye5356]

Or ride more.

[@aidenrobert098]

First

[@gmbn]

🏁🏆

[@aidenrobert098]

Hey GMBN are sunpeed bikes good ?

[@danielkari4595]

First