10 minute cardio drill to improve your mountain bike specific strength and endurance.

The Ultimate Sandbag  is still my favorite new tool to work with. Since getting one in the facility a few months ago I have been using them more and more in rider’s programs. In fact, one my clients favorite new cardio workouts is a sandbag combination drill I recently created.

  This workout does a great job of improving your ability to produce strength and power in the face of a high heart rate and accumulated fatigue.

This workout will have you doing a combination drill that combines the Rotational Lunge, Around-the-World and Clean & Press exercises. You will do each exercise for 3 reps before moving onto the next one in the drill, continuing through the drill for 90-120 seconds before resting for 60 seconds. You’ll repeat this sequence 3 times for a quick 10 minute workout that will build strength and endurance in a very trail-riding specific way.

Watch this video to see a demo of the exercises and how this drill will look in action:

I suggest starting with 90 second work intervals and adding 10 seconds when that feels “easy”, although if it ever feels really easy then you aren’t going hard enough. Once you build up to 120 seconds you can add some load to your sandbag and start the process over again.

This sandbag workout does a great job of improving your ability to produce strength and power in the face of  a high heart rate and accumulated fatigue, which describes perfectly what it takes to excel at mountain biking. Try this workout as a way to finish your strength training session and let me know what you think.

-James Wilson-

Social Comments:

WordPress Comments:

  1. Darren says:

    Hi James, This looks like a great workout. What size sandbag / package do you recommend to start with?

    Reply • May 25 at 2:19 pm
  2. Randy Harris says:

    You really need to check out the Bulgarian Bag, or

    Reply • May 29 at 7:02 am

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James Wilson
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Mountain Bike Coach
James Wilson