Ben Deakin is a former Royal Marine Commando turned professional mountain biker. Years in the military built the physical resilience, discipline, and ability to operate under fatigue that now define his approach to riding.
Mountain biking demands far more than technical skill. Long days on the bike, repeated impacts, travel, crashes, and quick turnarounds require a body that can keep producing under stress. Ben’s edge is consistency. He can ride all day and still commit fully to the next run.
That durability is not accidental. It is reinforced through targeted strength and conditioning away from the bike. His training focuses on producing force efficiently, absorbing landings, and maintaining control when fatigue sets in.
Below are the key strength and conditioning exercises that support the demands of pro mountain biking.
Plyometric Box Work
Mountain biking is a series of rapid load and unload cycles. Jumps, drops, compressions, and accelerations all rely on the ability to produce force quickly and absorb it safely.
Plyometric box exercises such as box jumps, train explosive power while reinforcing landing mechanics. For Ben, this translates to stronger take-offs, faster reactions on technical sections, and improved control when landing at speed.
Key benefits:
-
Increased lower body power
-
Improved tendon stiffness and elasticity
-
Better impact absorption through hips, knees, and ankles
-
Plyometric work bridges the gap between raw strength and on-bike performance.
Barbell Training
Heavy barbell lifts are essential to Ben’s off-bike training. Squats and deadlifts develop maximal strength through the posterior chain and trunk, while presses build upper body pushing strength and shoulder stability.
This combination is critical for maintaining posture over long descents, resisting fatigue, and staying stable through aggressive terrain. Lower body strength keeps Ben centred and supported on the bike, while trunk and upper body strength allow him to brace against the bars, absorb impacts, and transfer force efficiently without energy leaks.
Key benefits:
-
Increased force production
-
Enhanced spinal and pelvic stability
-
Reduced injury risk under repeated load
-
Barbell training builds the structural strength required to tolerate the demands of racing season after season.
Kettlebell Training
Kettlebells add a dynamic element that closely reflects riding demands. Exercises such as swings, goblet squats, and single-arm carries challenge coordination, grip strength, and core control.
For Ben, kettlebell work reinforces hip power while training the body to stabilise against rotation. This is essential when navigating uneven trails where the bike constantly shifts beneath the rider.
Key benefits:
-
Improved hip drive and endurance
-
Enhanced anti-rotation core strength
-
Grip and shoulder stability under load
-
Kettlebells connect strength with movement quality, making them a staple in functional MTB training.
Dumbbell Training
Mountain biking is rarely symmetrical. Corners, off-camber sections, and unpredictable impacts load the body unevenly. Dumbbell exercises allow Ben to train one side at a time, addressing imbalances and reinforcing joint stability.
Single-leg lunges, split squats, and single-arm presses challenge balance while developing strength that transfers directly to riding.
Key benefits:
-
Improved unilateral strength
-
Greater joint control and balance
-
Reduced asymmetry and overuse risk
-
Dumbbells help ensure that strength holds up when conditions are far from perfect.