On Friday I will be releasing a new product that represents a new education-based direction for MTB Strength Training Systems – a Kettlebell Swings for Mountain Biking Virtual Workshop.

Instead of just giving you a workout program, this Virtual Workshop will allow me to go into each part of the KB Swing in more detail. You’ll come out of it with a much better understanding of how to execute a perfect rep, how to avoid common mistakes and how to get the most transfer from the gym to your bike.

I’m excited to bring this new Virtual Workshop to you because it allows me the chance to do what I love, which is dig into the details behind exercises that can make a big difference in your results. No matter what workout program you are using, knowing how to do a great KB Swing can help you get more out of every rep.

To get things kicked off I wanted to have a couple of contests to give away some copies of the Virtual Workshop when it is released on Friday.

You have two ways you can enter…

First, you can leave a comment below this blog post. Tell me how KB Swings have helped your riding or why you want to start using KB Swings in your workouts.

Second, you can post a video of you doing some KB Swings on Facebook or Instagram. Use #kbswingsformtb and tag me in the video (MTB Strength Training Systems on FB and BikeJames on IG) so I know to count it as an entry.

I’ll be selecting 3 winners from each group to win a copy of the KB Swings for Mountain Biking Virtual Workshop and one Grand Prize Winner who will get a free Skype video coaching session so I can personally help them with their Swings.

So be sure to enter for your chance to win (you can leave a comment and post a video if you want) and I’ll in touch on Friday with the winners and details on the special deal I’m having for the release this weekend.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

MTB Ultimate Program

Earlier this month I had the pleasure of talking with Gene Arnold on his Bike Chat, which is part of his Regular Guy Mountain Biking Show. Gene is a regular guy with a passion for riding and he likes to share that passion with his fellow riders by interviewing people and reviewing stuff that he thinks they would find interesting.

It was a great 30-minute talk about stuff  – like how stretching, throwing rocks at trees and going for a walk can help improve your riding…and how it all comes down to perspective. I also talk about the Catalyst Pedals and why they are the platform your feet have been looking for.

Click here to listen to my interview on the RGMTB Bike Chat Show

RGMTB Bike Chat Show

I’d also encourage you to subscribe to Gene’s channel while you’re there and check out some of his other videos, he’s done a great job of producing some really fun, high quality content that I know you’ll like.

That’s it for this week, I’ll be in touch next week with a new project I’ve been working on that will be taking MTB Strength Training Systems in a new direction. In the meantime, check out this interview and be sure to get a ride in this weekend.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

Pedaling Innovations

Since 2005 I’ve been using Kettlebell Swings in my own program and to help my clients ride faster, longer and with more confidence on the trail. And after 12+ years they are still one of my favorite exercises because they build mountain bike specific fitness in a very efficient way.

First, they are a great way to build hip power, grip strength, and cardio. They also help teach you how to move from the hips on the bike instead of just pushing and pulling with your arms, which is an essential skill for balanced movement on your bike.

In that time, I’ve also seen the Swing go from a little-known exercise to one of the most popular exercises in the world. This is great for mountain bikers everywhere who are now easier than ever to take advantage of its ride changing power.

However, with this surge in popularity has come a down side…there are A LOT of bad Swings being done. These bad Swings are doing little but increasing risk of injury and teach you bad movement habits.

When showing riders how to do a proper Kettlebell Swing I cover a lot of things but these 5 tips are the ones that can make the biggest impact on the results you get from this exercise.


1 – Make sure you can Hip Hinge like a pro. Post Continued :: Click to Read More

MTB Skills and Fitness Program

Body position on the bike is the foundation for everything else you do on the trail. From pedaling to cornering to jumping, everything takes place on top of the foundation your body position creates.

If you don’t know how to hold yourself properly on the bike it makes it a lot harder to improve your riding.  This is why it is one of the most common things taught to new riders and usually one of the first things covered at a skills clinic.

However, there is a problem with the way that body position is taught and explained to most riders. Post Continued :: Click to Read More

MTB Fitness Membership Program

Mr. Miyagi had a lot of great quotes…

Balance good, karate good. Balance bad, may as well go home.” – Mr. Miyagi in the original Karate Kid

While we aren’t preparing to fight Johnny and the Cobra Kai dojo in a karate tournament, Mr. Miyagi’s advice about the importance of balance applies to the trail as well. If you are balanced on your bike then you feel confident and safe on the trail…but when your balance is off it can feel like you are trying to kill yourself, causing you to wonder why you didn’t just stay home.

As important as it is, though, balance training is something that isn’t very well understood in the mountain biking world. This leaves a lot of riders missing out on the benefits of balance training or wasting their time on less-effective techniques.

At the heart of balance training for any sport is the need for applying the Specificity Principle, which says that the results you get are specific to the way you train something. While this seems obvious, when you look at how most riders approach balance training you see that it isn’t. Post Continued :: Click to Read More

MTB Kettlebell Workout

Ambidexterity in Practice – by S. Vockenhuber, 2013 – © M. C. Escher

This is another guest post from Jukka Maennena, a Finnish coach I’ve had on my podcast and blog before. He’s a really bright guy who is always thinking about things a little differently than most, which is why I’m always curious when he sends me a new article to check out.

In this one he makes a case for ambidexterity, or the ability to use both of your hands and feet to do things. I’ve been a long time proponent of the need for riders to be able to ride regular and switchfoot on the trail, which is why I was excited to see Jukka talking about and making a case for it in this article….

By definition ambidexterity is the state of being equally adapted in the use of both the left and the right hand (or leg). Humans are naturally asymmetrical, heart and liver aren’t located in the midline of the body, most of us have a dominate hand etc. Ambidexterity has interested me for a long time since it´s very rare, only about 1 % of population are naturally ambidextrous, and seeing someone perform a high-level skill with both hands, legs or sides is very impressing.

How does all this apply to mountain biking? Post Continued :: Click to Read More

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James Wilson
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Mountain Bike Coach
James Wilson