June
19

Shrimping your way to improved leg strength and cornering movement on the trail.

Around this time of year I start to rely a lot of bodyweight training. While I still get into the gym a couple times a week and lift some heavy stuff to keep me strong, I find that my joints don’t like too much of that stuff. I put a lot of stress on my joints when I ride and I have to really watch how much more I put on them in training.

So, I use bodyweight exercises to help me fill in the gap. By helping stay strong without a lot of wear and tear on your joints they are a great way to keep you riding strong and injury free.

And one of the new favorite bodyweight exercises for the legs is the Shrimp. I picked this one up from my Brazilian Jiu Jitsu training and immediately saw the impact it could have on the trail.

It is basically a single leg hip lift with a lateral hip hinge, which is a fancy way of saying it works the some basic hip movement you need for cornering. It is also a wonderful core exercise since it makes you stabilize in a bunch of different directions throughout the exercise.

A few months ago I shot this video showing the Shrimp, plus two more great BJJ inspired core training exercises.

Try the Shrimp next time you do a bodyweight day (which is a great option for a light/ active recovery day) or as a good single leg exercise next time you train. While you’re at it, try the other two exercises in the video as well, you’re sure to find them all a pretty good challenge.

Speaking of bodyweight exercises, I’ll be finishing up an update to the No Gym, No Problem Bodyweight Workout Program later this week. Based on the new stuff I’ve learned over the last year, it will have some pretty cool stuff I haven’t put into any of my programs before.

On Friday I’ll have a comment contest on my blog where I’ll be giving away 5 free copies of the new version of the No Gym, No Problem Workout Program. Plus, I’ll be giving away a free copy of all my programs and a 1 hour Skype video coaching session to one lucky rider.

Keep an eye out for my next blog post where I’ll be letting you know how you can enter.

-James Wilson-

See also: Mountain Bike Exercise Demos | Mountain Bike Strength Training
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MTB Bodyweight Exercises
June
17

If you want to improve your standing pedaling then start using this exercise today.

One of the biggest myths in mountain biking is that seated pedaling is better than standing pedaling. This advice is usually given in the form of “sit down as much as you can and only stand up when you have to”.

There are a lot of reasons given for this advice from not tiring yourself out too fast to the inability to achieve a high RPM spin but it is all crap. The truth is that seated pedaling isn’t better, it is just easier than standing pedaling. And when did taking the easy way out really pay off…

With the right approach you can train yourself to feel much stronger and more stable when standing. This will allow you to jump up out of the saddle and lay down power at will without wearing yourself out.

The single leg squat is one of the best exercises for improving the core and leg strength you need to turn standing pedaling into a strength on the trail. However, it is also tough to jump right into them.

At my facility I developed a simple exercise progression that helped riders safely and effectively improve single leg squat strength and, as a result, their standing pedaling strength. Check out this video sharing this progression so you can put it to use in your own program.

If standing pedaling is a weakness then don’t let it hold you back on the trail. Attack it with exercises like the single leg squat and watch as the trail takes on a whole new dimension of speed and fun.

-James Wilson-

See also: Mountain Bike Exercise Demos | Mountain Bike Strength Training
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MTB Kettlebell Workout
June
14

How to apply the 3 levels of mountain bike training.

I get asked all the time about how I would train for a specific type of riding or event. Of course, riders think it is as easy as telling them to do a specific exercise or cardio routine but there is really much more to it.

There are 3 Levels of Mountain Bike Performance Training that you need to think about and they must be addressed in order. Here is how I look at training a mountain biker:

1st Level: Human Being/ Athlete - Most riders forget that they are not really “mountain bikers” but are instead human beings that ride mountain bikes. Post Continued :: Click to Read More

See also: Mountain Bike Strength Training
MTB DB Combos Program
June
12

Stop looking for the “magic bullet” and start taking action!

Here is a reality check I often have with myself or clients when we start to lose focus on what will really help us ride with more speed, endurance and confidence on the trail…

- You don’t need to find a new “sport specific” exercise or fancy workout style to improve your riding, you just need to perform the basics better.

- You don’t need a new diet program, you just need to apply some basic habits more consistently.

- You don’t need a new bike, you just need to learn how to improve your trail skills.

The truth is that most of us already know everything you need in order to greatly improve as a rider. What we really need to do is to stop looking for the “magic bullet” that will change everything overnight.

Start taking action on the things you KNOW you need to be doing.

Training consistently, eating clean (most of the time) and riding with a purpose aren’t glamorous but they get the job done.

Hope this helps motivate you to either stick to this plan if you’re already following it and if your not to stop making excuses and start today. Your next workout/ meal/ ride could be a step on the road to “great” or it could be just another step on the road to “average”.

You choose.

-James Wilson-

See also: Mountain Bike Strength Training
Tagged:
MTB Ultimate Program
June
10

Focused Practice, the Grind and an 8 years old’s belt test…

994796_10200307267619234_825583089_nThis past weekend my little girl Shilo had her first belt test in Brazilian Jiu Jitsu. She’s been really dedicated to it for the last 6 months and has picked it up really quickly. Plus we have a lot of fun “wrassle frassling” with each other as we practice at home.

In BJJ you actually have to show that you know a few things to earn your next level belt, which I think is really cool in a world of McDojo’s that give out stripes at every class and hand out belts for just showing up. They’re not fanatical about things being perfect but the kids do need to show that they’ve paid attention and can apply some basic techniques.

To prepare we practiced every day of the week leading up to her test. She didn’t want to practice some days and I’m ashamed to admit I bribed her with a popsicle once but she logged the focused practice time to learn the test.

Now, I don’t mean to brag but all that practice paid off and she nailed the test. She ended up testing by herself as the whole class watched and she never flinched, going through the techniques before the coach was even done explaining what to do in some cases. She was done quickly and showed a lot of confidence during the test thanks to how well she knew it.

So, what’s the point besides being a thinly veiled chance to brag about my little girl? There is an important lesson in there for all of us…

Focused practice can be a grind but it is needed to be great.

In fact, that was the question I asked Shilo before we decided to practice every day – do you want to be average or do you want to be great? Like a lot of people she answered “great” but found it tough to stick to it once the initial fun factor wore off and the grind set in.

Luckily she had me to help keep her motivated in various ways but we don’t have a parent telling us what to do for our own good anymore. This means we have to rely on ourselves and our own internal motivation.

For me, just knowing that it is normal to not find every training session a super fun experience helps a lot. I think we get brainwashed with the whole “do what you want/ makes you feel good” mentality into thinking that if it isn’t fun it isn’t worth doing.

It also helps to know that it isn’t the most people with the most talent for a sport that end up being great, it is the people with the best talent for practicing that sport. Being able to find the mindset that will get you through the grind is what guarantees your success in anything.

So don’t be afraid of the grind and learn to embrace it. Everyone who has achieved any lasting success will tell you that it pays off big time over the long run. Just knowing that you need to do this one simple thing will put you on the right path to achieving your goals.

I’ll leave you with one of my favorite quotes that I tell myself when I need to change my mindset for a training session…

“If you continue in this simple practice every day, you will obtain some wonderful power.” – Shunryu Suzuki

-James Wilson-

See also: Mountain Bike Strength Training
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June
7

Podcast – Training Heart Rate Recovery, Race Day Nutrition & Spin Classes for MTB

It’ back! Due to popular demand the long lost MTB Strength Coach Podcast is finally making a return, hopefully for good this time.

While I love doing the podcast, finding a format I could do on a long term basis was hard but I think I have a good idea this time – pulling some of the questions from my Tuesday Facebook Fanpage Q&A sessions to go into in more depth.

In this edition of the podcast I answer…

- What’s the fastest way to lower your recovery time between hard efforts, ie hammering up a climb, slight downhill then hammer again?

- What should you do for race day nutrition?

- Are spin classes a good way to train for MTB?

Download this episode (right click and save)

Be sure to post any questions or comments you may have in the comments section of the blog post, I’d love to hear them. I’m sure a few people have an opinion on the spin classes at least…

BTW, you still have a couple days to get your copy of the new In Season Endurance Training Block. This workout is perfect for keeping you riding strong not only today but all season long. Don’t lose the High Tension Cardio and strength base you need to avoid a late season slump, click on the link below to learn more and get your copy today!

 Click here to get your copy of the new In Season Endurance Training Block.

-James Wilson-

See also: MTB Training Podcasts
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James Wilson