MTB Strength Training Systems

Revealed: How to permanently fix what is really keeping you from improving your mountain bike skills and fitness.

Learn the Simple 3 Step System That Helped Me Go From Crashing Off a Curb and Being the Slowest Rider in My Group to Having Riders Pay Up To $1800 For My Help.

In only 90 days you can improve your speed, endurance, skills and confidence on the trail in much less time than you think.

Do you want to learn how to improve your skills and fitness without spending hours in the gym, on a trainer or doing countless drills in a parking lot or driveway?

If you are like most riders, you probably think that you need to be a pro rider with lots of time to train or that you need to have a “natural talent” to be a great rider. But that is simply not true.

I’ve helped hundreds of every-day riders make massive improvements in their speed, endurance and confidence using a simple method that only requires a fraction of the time usually needed.

To be honest, though, when I developed this method I didn’t start out with the goal of helping other riders. In fact, it was a pretty selfish goal at first.

That’s because the first rider I wanted to help was me.

You see, I’m not what you would call a “natural rider”. I spent a lot of time picking myself up off the ground and walking my bike over a lot of stuff when I first started mountain biking back in the spring of 2000.

Sure, I was having fun but I was also struggling to feel confident on the trail in technical situations or when trying to get some air under my tires.

In fact, I remember crashing when trying to jump off an 8-inch-high curb when riding my bike to work one day. Talk about embarrassing…

But while I struggled to ride with much skill or flow I had a riding buddy who could do just that. I remember being amazed at watching him bunny hop over things and ride up stuff that looked impossible to me.

Riding with him in the mountains behind Santa Barbara CA quickly taught me an important lesson about mountain biking- that while I needed to improve my fitness, I also needed to improve my technical skills.

All the fitness in the world wouldn’t matter if I was crashing or walking my bike all of the time because I couldn’t safely navigate technical trail features. I was really inspired to ride like my buddy did and that would take more than just focusing on my “cardio”.

So I set out to find the best ways to improve both my skills and fitness on the trail.

Like I said, it was really a selfish goal at first – I just wanted to stop being the slowest guy in every group I rode with and I wanted to stop feeling like I was trying to kill myself along the way.

To do this I started to look into the best strength, cardio and skills training methods and using them in my own training. But I found the process to be very time consuming and, to be honest, I didn’t see the results I expected, especially on the skills development side of things.

Don’t get me wrong, I was certainly seeing good results and improving much faster than your average rider (doing something is almost always better than doing nothing). I was just still struggling in some areas like cornering and bunny hopping that I felt like I should be better at given the time and effort put into them.

What’s more, I wasn’t sure I really understood how to do them and felt like I was trying to “act out” good technique rather than really letting it “flow”.

After a couple years of this I was seeing good progress – I could definitely jump off a curb now – but I was also struggling to keep up with the separate cardio, strength and skills training sessions.

Not to mention the fact that I needed to actually ride my bike!

But that is when it happened…I found out the “secret” to taking my skills and fitness to new levels in just a fraction of the time. Well, it isn’t really a secret so much as a well-known method in most sports that isn’t as well known in ours.

Once I realized that this method was the missing element in my training things really took off for both myself and the riders I was working with. All of a sudden I was getting insane feedback about how quickly people were seeing improvements on the trail and how they were able to overcome longtime problem areas with their riding.

So what is this “secret” method that can make the difference between you staying frustrated with your current skills and fitness and being thrilled with the progress you’re making?

If you want to improve your skills and fitness so you can ride faster, longer and with more confidence on the trail here is exactly what I do every time with my clients:

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Step 1 – Improve how you move off of the bike.

Look, I can explain to you all day long how to execute a skill. You can watch me do it over and over.

But if you can’t physically get your body into the right positions and postures then it doesn’t matter.

In my experience most riders don’t have an issue with their technique on the bike, they have a movement issue off of the bike. By improving your movement quality and strength levels in the specific movement patterns used on the bike you can improve your balance and skills at a much faster and easier rate.

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Step 2 – Understand and practice how to apply that improved movement to the bike.

Once you know how to move better you need to know how to apply that movement to the bike. And this is where my system of teaching skills starts to deviate from the standard methods.

Instead of trying to teach you how a skill should “look” I teach you how it should “feel”. By using strength and mobility exercises to improve your mind-muscle connection you give your brain an important shortcut to learning bike skills on a deeper level.

This is because our brain processes feeling much faster than it can conscious thought. Only by going beyond a checklist can you internalize a skill well enough to use it consistently on the trail.

While you still need to use some parking lot/ driveway drills and think about the “steps”, you don’t need to spend countless hours working on it. If you can move right in the first place (Step 1), then it doesn’t take long to figure out how to transfer that movement to the bike once you know how.

This was a huge revelation for me. Once I stopped focusing so much on how to move my bike and focused more on how to move my body my technical skill level really took off and I found it much easier to teach those skills to other riders as well.

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Step 3 – Use focused trail rides to tie it all together.

The biggest mistake I see mountain bikers make is not making smart use of their riding time. We seem to forget that riding our mountain bikes is the most important “sport specific” training/ cardio we can do.

The reason is that we can practice the actual skills we need on the trail, which is what conditions our brain and body to perform those skills on the trail. You don’t become a better rider in the gym or by doing drills in a parking lot or driveway (although those are important steps), you become a better rider by riding your bike on the trail.

Only by making smart, focused use of your trail time can you expect to become a better rider. And this means that you need to have a Skills Focus for that month and a plan for which rides will be Hard Rides to build cardio/ endurance and which ones will be Moderate Skills Focused Rides to build our trail specific skills (hint: most of them should be Moderate Skills Focused Rides).

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So there you have it, the simple 3 step system where I integrate everything you are doing and focusing it on a specific goal for 30 days. And this is the “secret method” I was talking about that is well known in other sports but not so popular in ours.

A lot of sports understand the need to integrate everything together. Instead of picking a strength program from one place, a cardio program from another place and a skills training program from yet another, you’ll find all of these things being thought of and planned out together.

This integrated approach saves a lot of time and energy, which is how you can see better results in less training time.

Plus, it is a lot more fun since the centerpiece of your training program is actually riding your bike and the other components are there to support it, not compete with it.

Now, I want you to take a moment and imagine something for me.

What would be different for you if you could ride with more skill, balance and power on your mountain bike?

I mean, what kind of things that you usually struggle with would you be better at if you had improved balance, more standing pedaling power, sharper cornering skills and/ or the ability to easily manual and bunny hop your bike?

I’ll bet that there are sections of trail that come to mind right now – and maybe even whole trails – that would be so much more fun if you could just improve your skills and fitness.

Now, I want you to think about how that would change you.

That’s right, how would you be different?

If you’re like me, when you see yourself being able to ride stuff that used to always give you problems it will change your mindset both on and off the trail.

Besides feeling more confident in your riding skills you’ll feel more confident overall since you know that you can overcome obstacles in your path, and not just in the literal sense of doing it on the trail.

It is funny how success in one area can breed more confidence and success in other areas of your life as well. In fact, this has been one of the hidden benefits mountain biking for me – it taught me a lot of lessons that have helped in all areas of my life.

But that is getting a little off point.

Like me, you want to learn how to become a better mountain biker and that is what I can show you with much less time and effort than you think.

Of course, I know it can be hard to believe that you can dramatically improve your skills and fitness in just a few hours of training a week.

I mean, most cardio training plans call for you to spend several hours a week on a trainer or on the road, not to mention the strength training, mobility training and skills training you have to fit in.

Oh yeah, and don’t forget you need to ride your bike.

Sometimes it can seem like we took up mountain biking so we could spend a lot of time training instead of actually riding our bikes.

I know because I used to be one of those riders who spent hours a day, every day, working on all of the different things I was told I needed to be a good rider. And I wasn’t even interested in competing, I just wanted to have more fun and stop being the last guy in my group.

But, like I found out, it doesn’t have to be this way. I discovered a simple system that has helped me and my clients see better results in much less training time.

Now, behind this system is one thing – learning how to move better off of the bike and then how to apply that improved movement to the bike.

At the heart of it all is movement and if you don’t understand how to apply it to the bike then you will always struggle to consistently apply your technique on the trail.

In my 10+ years of working with riders at all levels most of them struggle because they simply don’t move well.

But for the riders who follow the 3 step system I talked about earlier these skills are actually pretty easy to learn. By fixing how they move and knowing how to apply it to the bike they essentially guarantee their success.

However, we all know that it is usually a little more complicated than this in reality. It can take a lot of trial and error to find the best way to improve how your move and how to apply it to the bike.

This leaves a lot of riders wasting time or, worse yet, giving up and accepting their current technical skill and fitness levels.

But I want to see you succeed so you can ride faster, longer and with more confidence on the trail.

While I started out wanting to help myself, I quickly saw how much this system could help other riders as well. That’s why I started MTB Strength Training Systems over a decade ago and why I’m going to help you fast-track your progress, avoiding the mistakes I made along the way.

I’ve seen way too many riders who just accept where they are at and figure that they don’t have the time and energy to see big improvements.

And I’ve talked to way too many riders who were frustrated at the lack of results they saw from the traditional skills and fitness training methods.

I’ve also been where you’re at.

I know how hard it can seem to see consistent progress on the trail without devoting hours and hours each week to training.

Remember, the first rider I set out to help was myself.

I wasn’t a natural rider and it took a lot of time, money and mistakes to learn the simple 3 step system I use today. But I want to help you avoid these pitfalls and fast track your progress.

Which is why I created the new 90 Day MTB Skills & Fitness Program.

The 90 Day MTB Skills & Fitness Program is the first of its kind in the mountain biking world. This is an extremely unique program because each month you will be focusing on a new technical skill.

While you will see some major fitness gains as well, this approach allows you to focus in on the specific skills, mobility, strength and cardio training needed to improve that month’s skill.

This focused approach allows you to improve faster and retain those improvements longer than the unfocused, shotgun approach so many riders use.

This program is perfect for…

  • New riders who need to build a strong skills and fitness base.
  • Experienced riders who never went through this process and have some holes in the basic skills and fitness.
  • Riders who want to focus on improving their flow, skills and confidence on the trail but don’t have access to a skills course.
  • Riders who have taken a skills course and still struggle to apply what they learned to the trail.
  • Riders who plan on attending a skills course/ camp and need to make sure they get the most out of their investment by showing up with the movement and strength base needed.
  • Riders who want a program that focuses on fun (i.e. mountain biking) instead of just training for the sake of training.

Here is how the 90 Day MTB Skills & Fitness Program is laid out to help you quickly see ride changing results…

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Phase 1 – Body Position Optimization: This is the cornerstone skill that you use to build all of your other skills on. However, most riders don’t own it well enough and this affects their balance and confidence on the trail and their ability to learn and apply higher level skills.

By using mobility and strength training workouts that focus on the Hips and Upper Back and skills training videos to show you how to apply it to the trail, this phase will give you the foundation you need to move forward with your skills training.

Phase 2 – Standing Pedaling Power: For years we have been told that we need to sit and spin and to avoid Standing Pedaling at all costs. We were told that it would tire us out and that we wouldn’t have enough traction.

And it is all a lie.

Once you know how to get into the right position have the movement and strength base needed to support it, Standing Pedaling will become your go-to position. Things get a lot more fun when you can Stand Up and pedal at will and after this phase you’ll be well on your way to making this your favorite pedaling position.

BTW, Standing Pedaling is also much better for your knees and low back, which is a bonus that comes along with the increased power and fun.

Phase 3 – Cornering Efficiency: The Holy Grail of trail skills. Riders that can rip corners not only look cool but are also saving a lot of speed and energy, which makes them faster.

However, most advice surrounding this skill is repeated from motorcycle skills classes or focuses too much on manual inputs into the bike (like counter-steering and/ or dropping the outside foot).

To corner a bike you have to learn how to lean your body the right way and this skill actually ties back to something you used to do all the time as a kid.

After going through the mobility and strength training to improve your Lateral Hip Hinge and seeing how to use your shoulders properly to drive your technique you’ll be ripping corners with more speed and consistency than ever before.

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To help you get the most out of the program each Phase includes:

  • A Skills Training Webinar/ Videos showing you how to execute that month’s skills, specific drills you can use to practice them and a focus for your Skills Focuses trail rides. By showing you how to execute that month’s skill, how to practice it and how to apply it to the trail I’ll show you how to seamlessly improve your riding every time you get on the bike. It is like having a skills camp that you can hit pause, rewind and come back to later time and time again.
  • Mobility Programs that target the movement patterns behind that month’s skill. This will help speed up your skill development by improving how you move and giving you the chance to develop a better feel for the movements. Since it is this feel that we want to focus on when working on our skills, these are like the building blocks we use to build our skills.
  • A Strength and Cardio workout to help improve the specific types of fitness you need to apply that month’s skills to the trail. By giving you the endurance and power you need to use the movement skills repeatedly on the trail you “stress proof” them so you can push your skills harder and longer into rides without them giving into fatigue.
  • Weekly Training Plan to show you how to put everything together. They include both in-season and off-season training plans as well as different options depending on how many hours’ week you have to train. You can see real improvements in your trail riding in as few as 3 hours a week and I’ll show you how.

These simple workouts don’t require any special equipment – just a couple of dumbbells or kettlebells and a chin up bar are all that you need.

The workout program is also set up so you can start your first workout within 15 minutes of downloading it. You’ll get the video demos, exercise picture and descriptions, logs and everything else you need to feel confident knowing how to do the workouts.

When you follow the 90 Day Skills & Fitness Program you can expect to see dramatic improvements in your skills and fitness on the trail. At the end of the 90 days you’ll be able to ride with much more efficiency and power while feeling more confident in your ability to navigate technical trail features.

In fact, here’s what one of my clients had to say after trying out an early version of this new program:

“Hi James, I’m loving the series. Your linking of strength training, natural movement and riding technique really has opened doors for me.

I feel more stable, safer, am riding faster and able to generate more speed from pumping than before. It’s a big difference for me and I’d recommend the series to everyone.”
Geoff

So what would you pay to experience results like this? Before now you had to combine a skills camp with a strength training and cardio training program, each of which could easily cost you several hundred dollars each.

And even then you still have to figure out how to put all of the pieces together in the right way to see the best results. At the end of the day you could end up wasting hundreds or even thousands of dollars trying to figure out the right to do it (you wouldn’t believe how much some riders have told they have wasted on this stuff).

I personally have riders paying $400 for a camp and up to $1800 for private coaching to get access to this same info I am sharing with you in this program.

Instead of paying hundreds or thousands of dollars, though, you can get access to all of this info in the new 90 Day MTB Skills & Fitness Program for just $49.

That’s right, only $49 to get the skills and fitness training you need to change your riding forever.

Plus, I’m throwing in these FREE bonuses as well:

1 – BONUS: My Progressive Skills Training Plan. This is the template I use to help riders work on each of the skills I think are important for every rider to learn. While I cover a lot of skills in this program, some of them (like Breathing and Posture) are not covered and that is where this comes in handy. By using it to guide your skills training when you are done with this program you can continue your progress for years to come.

2 – BONUS: MTB Nutrition & Supplements. Whole books have been written on these subjects but I try to keep it all pretty simple. In this bonus I’ll share what nutritional strategies and supplements I’ve found work to fuel your training and riding, the handouts I use with my clients to help them fast track their progress and a 7-day meal plan to help get you started.

3 – BONUS: Manualing and Bunny Hopping Webinar. In this webinar I show you the right way to lift the front wheel (Manual), rear wheel (Rear Wheel Lift) and how to combine them into a Bunny Hop. By breaking down the technique frame-by-frame I can show you the best way to stay balanced while shifting your weight around the bike. If you rely on “leaning back” or “the reverse head butt” to lift the front end of your bike, then this webinar is something you must see.

Don’t forget that I back all of my programs up with a full 60 Day Money Back Guarantee…if you don’t see dramatic improvements in your skills, fitness, confidence and fun on the trail just let me know and I’ll give you your money back. I want to help you and if I don’t deliver on that goal then I don’t deserve to keep your money.

60 Day Money Back Guarantee

So if you’re on-board with me and want to take advantage of this special price of only $49 for the new 90 Day MTB Skills & Fitness Program, then just click the link below. Your just a few clicks away from getting immediate access to the skills training info and workouts that are guaranteed to change your riding.

Click on the Order Now button below to get your copy of the MTB Skills & Fitness Bundle for only $49 and start improving your mountain bike skills and fitness today.

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For less than the cost of a decent set of handlebars you’ll get a program that will set you up with the skills and fitness base you need for years to come. Let me help you avoid the frustration that comes with wasted time and money or, worse yet, just not knowing what to do.

I’ve packed my best stuff into the 90 Day MTB Skills & Fitness Program to help you fast track your success and hope you give me the chance to show you exactly how I can help you. I know that the simple system I’ve used to create it can help you just like it has already helped hundreds of riders around the world.

So click on the link above to get your copy of the 90 Day MTB Skills & Fitness Program for only $49. If you’re not satisfied with your current skills and fitness level the answer you’ve been looking for is closer than you think.

Oh, and in case you have not “met” me yet I am the owner of MTB Strength Training Systems and www.BikeJames.com. I have worked with riders at all levels – from World Cup Pros like Aaron Gwin to regular riders like you – and have personally worked with hundreds of riders since I started MTB Strength Training Systems in 2005. I’ve written for magazines like Men’s Health and I’m the main fitness writer for Pinkbike.com, the world’s largest mountain biking website.

All of this experience has given me some unique insights into the best ways to help you improve your riding and why I am so confident that I can help you succeed.

I’ve enjoyed sharing some of my story with you and I hope to get the chance to help you even more through the new 90 Day MTB Skills & Fitness Program.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

p.s. The ancient Greeks had a word that I particularly love – Arete. Pronounced AR-UH-TI, in its most basic sense it means “excellence of any kind”. However, the ancient Greeks looked at excellence a bit differently than we do.

Instead of simply defining excellence by performance, they strove for a sense of grace as well. It was in the combination of both performance and grace that defined true excellence.

So what the hell does this have to do with riding your bike?

Simple – I strongly believe that the spirit of Arete is something we should all strive for, both on and off the trail. And on the trail nothing helps us with this more than investing time and energy into improving our skills.

Being able to flow gracefully up and down the trail is something that doesn’t just happen, it takes Focused Practice. And, by definition, Focused Practice requires more than just going through the motions, it requires thought and focus as well.

Being fit, strong and powerful on the trail is awesome but it never hurts to add some style and grace to your riding as well. Use the 90 Day MTB Skills & Fitness Program to inject some Arete into your training and riding today.

Click on the Order Now button below to get your copy of the MTB Skills & Fitness Bundle for only $49 and start improving your mountain bike skills and fitness today.

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NOTE: The 90 Day MTB Skills & Fitness Program is a downloadable exercise routine manual. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the exercise routine manual and all the bonus reports onto your computer. The exercise routine manual format is adobe acrobat PDF, which can be viewed on Mac or PC.

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