SHRED
Strength Training for Women Mountain Bikers
Build your strongest riding season yet with progressive strength training designed specifically for the demands of mountain biking.
Start Training TodayThe Trail Doesn't Know You're a Woman
That rock is still the same height. That climb is still the same grade. That technical feature asks the same thing from every rider: can you produce enough force, quickly enough, with enough control to ride what's in front of you?
Mountain biking isn't just an endurance sport.
Every climb, rock garden, switchback, drop and technical descent requires strength, power, stability and control.
Yet many women spend hours building endurance on the bike without intentionally training the physical qualities that make those same trails feel easier and more manageable.
SHRED gives you a clear, progressive system so your gym training actually supports your riding.
Confidence is physical.
When your body becomes more capable, your riding becomes more confident.
The SHRED Framework
Five physical qualities. One complete approach to mountain bike strength training.
Strength
Build the force needed for climbing, descending and controlling your bike.
- Squats
- Barbell RDLs
- Hip Thrusts
- Trap Bar Deadlifts
Hold
Develop isometric strength for muscular endurance, joint stability and control.
- Wall Sits
- Split Stance Holds
- Push-Up Holds
- Dead Hangs
Ride Strong
Build single-leg strength for balance, climbing power and control.
- Step Downs
- Step Ups
- Reverse Lunges
- Single-Leg RDLs
Explode
Train your ability to produce force quickly and react to the trail.
- Box Jumps
- Medicine Ball Slams
- Broad Jumps
- Jump Squats
Dynamic Stability
Improve core strength, mobility and control while the bike moves beneath you.
- Pallof Press
- Farmer Carries
- Side Planks
- Hip + Thoracic Mobility
Train Differently Throughout the Year
Your riding changes with the season. Your strength training should too.
🍂 Off-Season
3 strength days per week
This is where you build.
- Increase strength
- Build muscle
- Develop power
- Correct imbalances
- Improve mobility
🌱 Pre-Season
3 training days per week
Turn gym strength into trail performance.
- Power development
- Single-leg strength
- Dynamic stability
- Speed
- Trail readiness
☀️ In-Season
2 strength days per week
Support your riding, don't compete with it.
- Maintain strength
- Maintain power
- Prioritize recovery
- Stay mobile
- Spend more time riding
What's Included
Everything you need to train with purpose throughout the entire riding year.
SHRED Is For Women Who Want To...
Why Train With Me?
I'm not just a strength coach.
I'm a Doctor of Physical Therapy, strength coach and mountain biker.
SHRED combines evidence-based strength training, injury-prevention principles and real-world riding experience so every exercise has a purpose.
My goal isn't simply to make you stronger in the gym.
It's to help you become a stronger, more resilient and more confident mountain biker.
Train smarter. Ride stronger. Keep doing what you love.
The off-season is where you build it.
Build Your Strongest Riding Season Yet.
Stop piecing together random workouts and start following a progressive program designed specifically for women mountain bikers.
Wherever you are in your riding season, SHRED tells you exactly what to train and how to progress.
Start Training Today