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Has anyone got a simple gym plan for xc riding and running?
plus some heavier lifts for force development/ beach muscle?
I'd stick to doing as much bike/running training as possible and throw in a couple of 5x5 squat sessions a week (see 5x5 stronglifts app and just follow the squats)
Squats will add core strength and balanced development on the quads/glutes/hams.
For power add some plyometrics.
For topless beach photos add a bench/tricep session - bearing in mind you're looking at 12 weeks of consistency to see the start of any physical change and you're swapping out a session that could be more beneficial for your sport - assuming you're working full time and have a life outside XC, your training time is precious and for endurance sports most of your time should be putting in the miles. I personally wouldn't bother with intense circuits which will detract from that. Be aware of trying to cram too much into your week, too.
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Yukirin
Has anyone got a simple gym plan for xc riding and running? I followed the mtb fitness plan which was fine but a bit enduro focussed and I find with any heavy gym plan I instantly start piling on muscle mass again and end up heavy.
I then watched YouTube of Nino and put together an attempt at a circuit like he does. That felt closer to what I needed so I guess it’s a whole body circuit with minimal rest I want, plus some heavier lifts for force development/ beach muscle?