If you tried the MTB strength tests in my last post, you probably learned something pretty quickly:
You’re either:
- Strong enough (rare)
- Close
- Or you’ve got some clear weak links
Strong enough (rare)
Or you’ve got some clear weak links
And here’s the important part:
👉 That’s not a problem. That’s direction. An Opportunity to Improve.
Most riders make the same mistake here—they either keep riding and hope it improves, or they jump into harder training.
But if you failed a test, the answer isn’t to push harder.
It’s to regress to progress.
What “Regress to Progress” Means in MTB Strength Training
This is one of the most important concepts in mountain bike strength training.
It’s not about making things easier.
It’s about finding the first version of a movement you can actually do well:
- Controlled
- Stable
- Repeatable
Controlled
Stable
Repeatable
Then building it up with intent.
If you can’t control it, you don’t own it.
And if you don’t own it, it won’t show up on the trail.
Why Most MTB Riders Stay Stuck
Most riders:
- Skip steps
- Chase harder workouts
- Ignore weak links
Skip steps
Chase harder workouts
Ignore weak links
And that’s why they end up:
- Feeling unstable on technical trails
- Fatiguing early on descents
- Dealing with recurring aches and injuries
Feeling unstable on technical trails
Fatiguing early on descents
Dealing with recurring aches and injuries
👉 Riding more doesn’t fix this.
👉 Random gym work doesn’t fix this.
Targeted progression does.
The 3 Types of Weakness (Find Yours)
Every failed test falls into one of these three categories:
1. Stability Problem
You can’t control your body under load.
Signs:
- Knees collapsing inward
- Wobbling on landings
- Losing position under fatigue
Knees collapsing inward
Wobbling on landings
Losing position under fatigue
👉 Fix with: slow control, isometrics, unilateral work
2. Strength Deficit
You simply don’t have enough force.
Signs:
- Struggling with push-ups or pulling strength
- Arms blowing up on descents
Struggling with push-ups or pulling strength
Arms blowing up on descents
👉 Fix with: progressive strength training
3. Power / Coordination Gap
You can’t express force quickly.
Signs:
- No “pop” on the bike
- Heavy, slow reactions
- Poor timing
No “pop” on the bike
Heavy, slow reactions
Poor timing
👉 Fix with: plyometrics and intent-based work
How to Apply “Regress to Progress” (Real Examples)
Depth Drop → Control Before Power
If your depth drop felt heavy or unstable:
👉 You don’t need more jumping
👉 You need better control first
Start with:
- Split squats (slow + controlled)
- Step-off landings (low height)
- Isometric holds at the bottom
Split squats (slow + controlled)
Step-off landings (low height)
Isometric holds at the bottom
Then progress to:
- Pogos
- Drop Squats
- Full depth drops
Drop Squats
Full depth drops
Push-Up → Full-Body Control
If push-ups broke down early:
👉 This is a trunk and control issue, not just arms
Start with:
- Incline push-ups
- Tempo push-ups
- Plank variations
Incline push-ups
Tempo push-ups
Plank variations
Then progress to:
- Floor push-ups
- Deficit push-ups
- Plyo push-ups
Floor push-ups
Deficit push-ups
Plyo push-ups
Chest-to-Bar / Pulling Strength → Shoulder Protection
If you struggled here:
👉 You’re missing one of the biggest protectors of your shoulders on the bike
Start with:
- TRX / ring rows
- Band-assisted pull-ups
- Slow eccentrics
TRX / ring rows
Band-assisted pull-ups
Slow eccentrics
Then progress to:
- Strict pull-ups
- Chest-to-bar
- Explosive pulls
Strict pull-ups
Chest-to-bar
Explosive pulls
A Simple MTB Strength Training Plan (2–3x per week)
If you want a clear starting point:
Train 2–3 times per week, focusing on:
- 1 lower body strength movement
- 1 upper body pull (priority)
- 1 upper body push
- 1 trunk stability exercise
- 1 small power element
1 lower body strength movement
1 upper body pull (priority)
1 upper body push
1 trunk stability exercise
1 small power element
👉 Keep it simple. Do it well. Progress it weekly.
The Real Takeaway
Most riders don’t lack effort.
They lack direction.
- Skip steps
- Chase hard sessions
- Ignore what’s actually limiting them
Skip steps
Chase hard sessions
Ignore what’s actually limiting them
And then wonder why nothing changes.
What To Do Next
If you know what you’re missing, you can fix it.
If you don’t—you just keep riding and hope it improves.
It doesn’t.
👉 Start here:
MTB STRENGTH TESTS
👉 Or get a clear breakdown of your strengths and weaknesses:
RIDESTRONG ASSESSMENT