my training shedule.. any advice??

[MTBiker6696]

monday REST


Tuesday
Power Cleans 4 x 5
Bench Press 4 x 5
Barbell Curl 3 x 5
Boxers Twist 2 x 12
Swiss Ball Crunch 2 x 10

wednesday
30Km trails technical


Thursday

Deadlift 2 x 5,5,5*
Bench Press 2 x 5,5,5*
Military Press 2 x 8
Standing Cambered Bar Curl 2 x 8


Friday

Deadlift 2 x 10
Upright Row 2 x 15
Standing Cambered Bar Curl 2 x 8
Wrist Curls 3 x 10
Cable Crunches 3 x 5

SATURDAY
short intervall training..
30 second high intense 5 min recover
5sets

Sunday
LONG DISTANCE OVER 3 hours mix trails hills roads



any advise?
that is a weight program i took out a book specially for mountain biking strength and with my own mix in it to complete 1 week


what i want to gain.. not mass but a little more toning and strength and stamina on the bike and some more los of body weight

[Turkish Juicer]

I am a bit confused here.

Why are you doing dead lifts for 2 days in a row, and how the hell can you manage doing dead lifts for 2 days in a row anyway???

Also, your leg training excludes quadriceps and calves, any reason why?

Your training regimen leans toward power training as opposed to training for strength and endurance, I would expect a biker to adopt a higher rep range as it would serve the purpose better/more...

[MTBiker6696]

Like I said I found it in a bodybuilding website specific for cross country biking. Any adjustments u can make to the shedule would be gr8 I don't mind. Thanks

[Turkish Juicer]

A good example of the internet containing a lot of BS, lol.

What you have above is more of a power training regimen for lifters like I have already stated.

I would drop the weights and increase the rep range first and foremost.

Do NOT do deadlifts for two days in a row, what's the point of overworking a muscle?

I can only imagine working quads and calves can be beneficial for a biker as opposed to not working them at all.