Mountain Bike Strength Training

March
24

The 80-20 Principles tells us that with anything in the world, it is the small causes that have big results. Also known as the Pareto Principle where it was first observed in the world of finance (named after the guy who first found that 80% of a nation’s wealth is held by 20% of the […]

March
17

A lot of riders waste time trying to “ride themselves into shape” after an off-season of either doing nothing or spending too much time on a road bike. They find themselves struggling to find their groove and have to spend a few weeks or even months getting their riding legs back under them. The take […]

March
7

I was talking with one of my private coaching clients yesterday and we were talking about how to adjust their training once the riding season starts. In the past they would stop training their legs as they did more intervals and got out onto more rides in order to save their legs and they wanted […]

February
10

This off-season I’ve noticed a marked trend with the riders I work with via my Distance Coaching service. While I still get the usual DH, XC and marathon riders a large percentage of riders are training for Enduro Racing. I’ve seen the popularity of this type of racing grow, even getting to the point that […]

January
29

One of the things that really separates strong riders from everyone else is the ability to stand and hammer on their bike. If you are a downhill or 4X/ Dual Slalom rider then this seems pretty self evident – the fastest guys are just as strong while standing at the end as they are at […]

January
27

The other day I got a great question on my Facebook Fanpage asking if is there a point at which strength is optimized, and endurance/ cardio training becomes the priority. While there are a lot of factors at play and the specifics can change based on the athlete and their situation, in general I think […]

January
22

Let’s face it – our wrists take a beating on the trail. From the pounding they take simply holding onto the handlebars to the countless injuries they incur from falls, for a lot of riders their wrists have been through a lot of wear and tear. And with that wear and tear comes a loss […]

January
15

In my videos and articles I talk a lot about the “hip hinge” and how important it is for us on the bike. Basically your ability to get your hips back and chest down without losing a strong core position, it is the essential movement skill behind both seated pedaling and your standing Attack Position. […]

December
20

You’ll notice that I use the word “mobility” a lot when talking about important qualities for a good rider. However, not everyone is clear on what exactly that word means and how it differs from flexibility and stability. Here is a great question I got from a fellow rider looking to clear things up… “Hey […]

December
13

I hear from a lot of riders who suffer from reoccurring wrist pain and hand numbness when mountain biking. This is unfortunate because, in most cases, it comes down to a bad cockpit set up and overall wrist position when riding. In this video I show you how your wrist should and shouldn’t look on […]

December
4

Few books have changed my perspective on training like Gray Cook’s book Movement. In it he does a masterful job of explaining how to use movement priniciples to guide your training instead of relying on specific methods and rigid, formulaic programs. Move well first and then move often – you can’t do it the other […]

November
29

One of the paradoxes of strength training for mountain biking is that in order to get strong you need to lift heavy stuff but lifting heavy stuff can leave you sore and tired. If you are sore and tired then you can’t ride as effectively, which isn’t what you want from you workouts. This means […]

November
27

Riders that engage in Cross Training tend to perform better and incur fewer injuries, making it a popular subject for riders who want to improve. But if you don’t understand the 2 Levels of Cross Training then you can actually start to create more problems. In this episode of the MTB Strength Coach Podcast I […]

November
20

Let me tell you a little secret to improving your fitness and skills on the trail when things get busy. This secret is so simple and easy that most people can’t believe it and look for some way to screw up the process. So yes, you can see results in as little as 30 minutes […]

November
15

One of the things that I don’t think a lot of people realize about my approach to training for mountain biking is that I don’t just make this stuff up to sound different. For example, my take on aerobic base training is not just me trying to come up with an angle to sell a […]

November
11

Have you ever heard that little voice in the back of your head that told you that you should or shouldn’t go for something on your bike? You’re not sure exactly where it comes from but you get a gut feeling about your abilities, and often these hunches turn out to be true. It is […]

November
8

When it comes to power training exercises for mountain biking the Push Press is rarely seen. Since it looks like an upper body exercise most riders pass it up in favor of more lower body specific exercises. However, when you understand how to do a Push Press properly you realize that it IS a lower […]

November
6

An important part of becoming a better rider is understanding how certain movements connect to the skills you need on the trail to be a good mountain biker. Once you understand that you can then use exercises to target specific movement skills in order to help you ride faster, longer and with more confidence on […]

November
1

One of the biggest mistakes that people make when getting into mountain biking is to think that it is a great way to get into shape. This mindset is actually a big problem with the fitness world in general – playing a sport is not how to get into shape. Things work out much better […]

October
30

Having a coach is one of the most valuable investments you can make in life. I can personally look back on some of my biggest breakthroughs on the trail, in my training and in my business and see the direct influence of a coach on them. In my opinion, earning the title of coach is […]

Follow MTB Strength Training Systems:
James Wilson
Author and Professional
Mountain Bike Coach
James Wilson