Winter Leg Training/Rebuilding Program

8 weeks to stronger legs

Mountain bikers need speed and endurance, plus the strength to hammer up a mountain right? Let’s face we put alot of abuse on our legs pretty much all year around here in So.Cal. Now why should you train your legs with weights and not just ride more and do sprints or intervals? Training with weights allows you to strengthen in a controlled setting. Then by gradually increasing strength you are rebuilding and rehabilitating muscle and joints. So here is an overview my 8 week leg program.(Set=exercize, sets=subsets, rep=repititions)
Week 1. Start off all workouts with a 5 minute warm up on the Lifecycle or elipticle trainer then stretch.
Set 1. Squats 3 sets 10 – 15 reps.
Set 2. Lunges 3 sets 8 reps each leg
Set 3 Knee extensions 3 sets 12-15 reps
Set 4 Calve raises 3 sets 12-20 reps
Week 2
Set 1. Squats 3 sets 10 – 15 reps.
Set 2. Lunges 3 sets 8 reps each leg
Set 3 Step-ups 2 sets 12-15 reps
Set 4 Side step-ups 2 sets 12-15 reps
Set 5 Knee extensions 3 sets 12-15 reps
Set 6 Calve raises 3 sets 12-20 reps
Week 3
Set 1. Squats 3 sets 10 – 15 reps.
Set 2. Lunges 3 sets 8 reps each leg
Set 3 Step-ups 2 sets 12-15 reps
Set 4 Side step-ups 2 sets 12-15 reps
Set 5 Leg Press 3 sets 12-15 reps
Set 6 Knee extensions 3 sets 12-15 reps
Set 7 Calve raises 3 sets 12-20 reps
Week 4
Set 1. Squats 3 sets 10 – 15 reps.
Set 2. Lunges 3 sets 8 reps each leg
Set 3 Step-ups 2 sets 12-15 reps
Set 4 Side step-ups 2 sets 12-15 reps
Set 5 Leg Press 3 sets 12-15 reps
Set 6 Knee extensions 3 sets 12-15 reps
Set 7 Leg curls 3 sets 12-15 reps
Set 8 Calve raises 3 sets 12-20 reps
Week 5
Set 1. Squats 3 sets 10 – 15 reps.
Set 2. Lunges 3 sets 8 reps each leg
Set 3 Step-ups 2 sets 12-15 reps
Set 4 Side step-ups 2 sets 12-15 reps
Set 5 Leg Press 3 sets 12-15 reps
Set 6 Knee extensions 3 sets 12-15 reps
Set 7 Leg curls 3 sets 12-15 reps
Set 8 Calve raises 3 sets 12-20 reps
Week 6
Set 1. Squats 4 sets 10 – 15 reps.
Set 2. Lunges 3 sets 8 reps each leg
Set 3 Step-ups 2 sets 12-15 reps
Set 4 Side step-ups 2 sets 12-15 reps
Set 5 Leg Press 3 sets 12-15 reps
Set 6 Knee extensions 3 sets 12-15 reps
Set 7 Leg curls 3 sets 12-15 reps
Set 8 Calve raises 3 sets 12-20 reps
Week 7
Set 1. Squats 5 sets 10 – 15 reps.
Set 2. Lunges 3 sets 8 reps each leg
Set 3 Step-ups 2 sets 12-15 reps
Set 4 Side step-ups 2 sets 12-15 reps
Set 5 Leg Press 3 sets 12-15 reps
Set 6 Knee extensions 3 sets 12-15 reps
Set 7 Leg curls 3 sets 12-15 reps
Set 8 Calve raises 3 sets 12-20 reps
Week 8
Set 1. Squats 6 sets 10 – 15 reps.
Set 2. Lunges 3 sets 8 reps each leg
Set 3 Step-ups 2 sets 12-15 reps
Set 4 Side step-ups 2 sets 12-15 reps
Set 5 Leg Press 3 sets 12-15 reps
Set 6 Knee extensions 3 sets 12-15 reps
Set 7 Leg curls 3 sets 12-15 reps
Set 8 Calve raises 3 sets 12-20 reps

Now as you see you will gradually add sets and exercizes each week. Beleive me, week one you will want to take it easy and you will be in pain for 2 or more days after each workout.
Each week should include easy cardio training for 25 to 40 minutes for the second and third day after your leg day. One more thing, get a good recovery drink and use it immediatly after your training. I used the Endurox E4 and it helped alot. You can also use it after a long climb mountain biking.