I’m doing a couple of things differently with this Combo Drill post. First, I have a guest demonstrator. Colleen Craig was the first client I picked up when I moved to Fruita and has been training with me for over 2 years. She’s been doign combo drills with me for a while and she was nice enough to let me film her demoing the combo drill with me coaching her and pointing out some technique things.
Second, I am using a kettle bell in the demo. I usually use a dumbbell and you can still do all of the exercises with one but since I love kettle bell training for mountain biking I am going to start incorporating more of them into my postings. Anyone can get them a pair of Kettle Grips which you can find through Iron Woody Fitness. This makes kettle bell training easily accessible to most mountain bikers and something to consider if you want to add a very fun and beneficial tool to your training toolbox.
With that said, here is the demo…
I’ve been using this combo drill on a daily basis doing 2 sets of 5 reps on each side, resting for about 30-60 seconds between sets and sides. When I have trouble fitting in regular workouts I tend to do more stuff like this where I am doing a shorter workout everyday just to keep my movement clean. It helps me train harder on the couple of days a week I do get a regular workout in.
I have been using a 35 pound Kettle Grip so I am not pushing hard as much as I am concentrating on bracing with the core and maintaining good position. Try adding this into your routine for the next four weeks and see how it helps you stay mobile and strong on your bike.