| One of the biggest concerns from mountain bikers | | | | you to complete the 5 reps for it. In the above |
| about adding strength training into their regimen is that | | | | example the push press tends to be that limiting factor |
| they do not have time for it. Family, work, personal | | | | for a lot of people. While you can make some |
| lives and (most importantly) riding all add up leaving | | | | provision for this by putting the limiting exercise early in |
| some of us with less than 2 hours per week for any | | | | the series you still need to be aware of this and |
| other type of training. Because most programs require | | | | choose your weight accordingly.You must be able to |
| significantly more hours per week to complete these | | | | complete all of the reps for every exercise using good |
| riders end up doing nothing. | | | | form or else you must drop the weight down as to |
| However, this does not need to be the case. There is | | | | avoid an injury. |
| a training technique that will allow you to build strength, | | | | Also, while combination lifts are a great way to |
| power, endurance, coordination and burn some fat, | | | | squeeze a lot of quality work into a short time and |
| getting it all done in only 20 minutes. This sound too | | | | quickly produce some dramatic results, it does limit you |
| good to be true, huh? | | | | in a two key areas. Basically, you will never develop as |
| Well, this is one time the reality really does live up to | | | | much raw strength and/ or power as you could by |
| the hype. This "magic" technique is called combination | | | | using a more traditional approach that will spend |
| lifts. Combination lifts string several exercises (usually | | | | periods in each workout and in the overall program |
| 3-6) with each exercise being done for 5-6 reps each. | | | | concentrating on these qualities. Combination lifts are a |
| The exercises are done in a non-stop circuit fashion | | | | compromise in these areas, developing them but not to |
| using the same implement and load. For example, if | | | | the same degree a dedicated program will. |
| you chose to use 30 lb. dumbbells for your combination | | | | Despite this compromise, though, combination lifts offer |
| lift series you would use them for all of the exercises, | | | | a lot of bang for the buck, giving you great results in |
| not putting them down until you completed all of the | | | | the least amount of time possible. Plus, they can be |
| reps of each exercise in the series. Here is an | | | | done at home using only a pair of adjustable dumbbells |
| example to better illustrate these points. | | | | or (preferably) Kettle Grips. This means that they are |
| Here is a good combination lift series: | | | | the perfect option for those that do not have a gym |
| - Jump Shrug (jump off the ground and shrug while | | | | membership and have very limited equipment options. |
| holding 2 DBs at your side) | | | | Another thing that mountain bikers tend to enjoy is that |
| - Front Squat (raise DBs up by the front of your | | | | this technique does not put a lot of muscle mass on |
| shoulders) | | | | the user. This is good for those that feel that too much |
| - Push Press (shoulder press with a little leg drive to | | | | extra weight could hurt their riding or adversely affect |
| help) | | | | their suspension performance. While you may put on |
| - Reverse Lunge (bring DBs back down by your sides) | | | | some, it will be minimal and what is added is highly |
| - Stiff Leg Deadlift | | | | functional muscle and is needed to support your |
| - Bent Row | | | | increases in strength and power. |
| For this combination series you are assigned 5 reps | | | | So there you have it, a great workout that will take |
| for each exercise. This means that you will pick up | | | | you less than 10 minutes to complete. Even if you |
| your DBs, do 5 reps of jump squat, immediately raise | | | | have the time and desire to devote yourself to a more |
| the DBs up to do the front squats and immediately go | | | | involved workout program you can still use these |
| into your push presses, etc. until you have done 5 reps | | | | combination lifts are a great way to get some |
| for each exercise. At that point you rest 60 seconds | | | | anaerobic conditioning in at the end of your workout. |
| and repeat the combination lift series 3-4 more time. | | | | Give this a shot at your next workout and see what |
| One thing to consider with the combination lifts is that | | | | you think. You will probably come out of the workout |
| one exercise will always be the weak link in the series, | | | | knowing that you just added a highly beneficial and fun |
| meaning that you will have to pick a weight that allows | | | | tool to your training toolbox. |