As an "overskilled" yet "undertrained" mountain biker i have started to lift to get stronger and get better at riding. Having read SS, PP and many others i have decided on a split as follows:
A-bulgarian split squat, overhead press, deadlift
B-Front squat, dips, chin ups/dumbell swing superset
I recently began this and generally start each session with various ab work (nothing crazy but i need the extra activation there) and will be adding some Tabata at the end.
Maybe some prehab stuff for my shoulder as needed
I try to aim for 25 total reps weight i can lift 4-6 times (a la Chad Waterbury) and add i bit each session for the the BSS, use 3 x 5 for the squats and presses, 3xF for bodyweight, deads for 1x5 and usually swings for about 10 reps or so.
Any thoughts on this, whether good, bad, or "just do SS" or whatever would be appreciated.
I also started to enjoy running and head out about 3 times a week for about 24 minutes or so. Nothing crazy more for recovery and that i think it actually helps my posture.
Not trying to reinvent the wheel with this program, i just feel these exercises are the most beneficial for the movements when mountain biking and also address some postural/muscle imbalance issues i have always had from life and riding- tight hip flexors get stretched with the BSS, weak core and upper back get help with FS while the Db swings help explosivness and the dips allow my scapula to move freely unlike the bench.
Also, i am going to be 28yo this February and weigh about 190lb. at 6'2 for what it is worth.