In the past few weeks we have talked about the benefits of eccentric exercises and their impact on downhill driving and more. It is therefore necessary to reactivate the muscles to face the first outings with energy and control.
Here is a selection of exercises aimed at improving strength, stability and dynamism, with particular attention to the eccentric component, fundamental for MTB riding.
Legs: The Engine of Every Biker
Pedaling mainly trains the concentric component of the movement, that is, the push. For better muscular balance and safer riding downhill, it is essential to include eccentric exercises, which allow you to increase strength more effectively.
1. Leg Press 45°
An excellent exercise for the legs, without overloading the shoulders and back and which also allows you to work in single-leg mode, controlling the descent phase as much as possible, thus stimulating the eccentric component of the movement.
- Execution: 5-8 repetitions with an eccentric phase of 3 seconds and a concentric phase of 2 seconds.
- Advanced variant: 4-second single-leg descent and explosive double-leg push.
2. Bulgarian Squat
Versatile exercise that, thanks to the single-leg execution, involves the proprioceptive system and the core. Also in this case, the single-leg dynamic allows for a very intense workout with minimal overload on the shoulders, thus safeguarding our back.
- Upgrade 1: insert a jump push to stimulate explosive strength, improve the eccentric phase and the absorption of impacts on the descent.
- Upgrade 2: Use a Fit Ball as a support (as in the image) to increase proprioceptive stimulation
3. Single Leg Squat
Similar to the Bulgarian Squat, but with both limbs suspended, increasing core engagement and coordination skills.
- Variations: il Pistol Squat (as in the picture), more complex due to the position of the suspended leg.
4. American Swing with Kettlebell
An explosive exercise that stimulates eccentric strength in the hamstrings, using inertia in the downward phase of the kettlebell. It involves the back muscles and requires excellent core stabilization.
Council: use a light load and only one arm (as pictured) to increase instability and core work.
- Attention: perform with correct technique to avoid overloading the back.
- Council: use a light load and only one arm (as pictured) to increase instability and core work.
5. Kettlebell Squat Swing
Similar to the American Swing, but with more leg involvement to absorb the energy of the movement.
- Objective: strength resistance – up to 100 repetitions by the arm!
Conclusions
A good workout should be targeted and balanced, combining lower and upper body exercises. Incorporating these 5 exercises into your preparation routine will allow you to face the season with more strength, control and confidence on the MTB.
