When I first got serious about started strength training I did what most people do – I found as many cool exercises as I could and tried to fit them all into a workout program. I figured that the more exercises I was doing the better and that there was always a “better” exercise that I could add to the list.

What I eventually found, though, was that this approach didn’t work very well. I was doing a lot of stuff and working really hard but I just didn’t seem to get the results I was looking for.

It wasn’t until I started to learn from some “old timers” in the gym that I realized my problem – not all exercises are created equal. Some have been proven over time to produce results and they deserve a big spot in your program.

By focusing on doing too many exercises I wasn’t able to focus on the few exercises that really mattered. So the secret to seeing better results was to do less stuff but do it better.

Now, this was in high school and I was more worried about putting on some muscle than riding my mountain bike but the lesson I learned then has held true in every sport or fitness goal I have ever worked with. Finding and focusing on those key exercises for your goal is the key to seeing the best results from your program.

No, these are not them but I thought they were funny…

Over the last 10+ years of working with riders at every level I’ve found that in mountain biking there are 5 key exercises that you must have in your program if you want to see the best transfer from the gym to the trail.

And no, these aren’t the obvious ones like the deadlift or kettlebell swing – those exercises are standard for just about every sport.

What I’m talking about here are exercises that are unique to the demands of trail riding and really help us focus on the movement patterns we need to ride faster, longer and with more confidence on the trail.

To help you make the most of your off season training program I wanted to share these 5 exercises with you. A month or so ago I did a webinar where I went over these Top 5 MTB Off-Season Exercises, explaining why they were important and then showing you how to do them.

I also got the chance to answer some common questions riders have about these exercises at the end of the webinar. If you want to make the most of your off season training program then you don’t want to miss this one.

Top 5 MTB Exercises Webinar Slides

You can also download the MP3 audio file for this episode below:

Download this episode (right click and save)

I hope you’ll enjoy this webinar and I know you’ll get a lot out of it. When you use a mountain bike training program that focuses on the right exercises it can almost feel like cheating with how little work you have to do to see some great results on the trail.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

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