Failed These MTB Strength Tests?Regress to Progress

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

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

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

And that’s why they end up:

• 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

👉 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

👉 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

👉 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

Then progress to:

• Pogos

• Drop Squats

• Full depth drops

https://www.youtube.com/watch?v=hLRRgZqkFwc

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

Then progress to:

• 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

https://www.youtube.com/watch?v=iaB88LSEL10

Then progress to:

• 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

👉 Keep it simple. Do it well. Progress it weekly.

The Real Takeaway

Most riders don’t lack effort.

They lack direction.

They:

• 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