Mountain Bike Strength Training

November
12

Spending some time getting stronger is one of the best things you can do to improve your performance on the trail. While nothing can replace riding your bike, there are 3 reasons that strength training will help you in ways that just riding your bike can not. 1 – It helps you work on tension […]

November
5

A few weeks ago I shared one of my favorite blog posts I’ve done over the years where I broke down how to Manual and Bunny Hop on Your Bike. I really like it because it was the result of a long, frustrating journey as I tried to figure out this elusive skill based on […]

October
8

In this new episode of the BikeJames Podcast I share my thoughts on Enduro Racing and how to approach training riders for it. A lot of riders are making some common mistakes with their training and my goal is to help you avoid them while knowing what you did need to focus on to be […]

October
1

When my little boy Z was a baby he was like a ninja crawling on the ground. When something caught his eye he would zip over to it to check it out and see what trouble he could cause with it, which always kept his mom and I on our toes. However, the real problem […]

September
24

While it is one of the oldest training tools in the world the Steel Mace finds itself in an interesting situation. First, there is no codified training system for them. Despite being used for thousands of years to condition the human body for swinging stuff in battle and for wrestling another human there isn’t a […]

September
19

Ever since I was a teenager running track in high school I’ve been fascinated with how to manipulate the human body to perform better. To me it was like a video game – you could literally level up your character if you did the right things with your strength and conditioning program. That fascination led […]

September
10

Over the last 5 years few exercises have gotten as popular as Kettlebell Swings. With it’s blend of hip power, cardio and grip strength it has a lot to offer mountain bikers. However, over the last few years I’ve started to thing that we can do better than the Kettlebell Swing. In fact, I know that […]

August
31

I wanted to wrap up this week by explaining in more detail exactly why Ramping Isometrics are a key part of getting stronger. Since releasing my Ramping Isometrics for MTB Training Program earlier this week I’ve had a lot of people asking why they need to use it and it all comes down to helping […]

August
29

Getting better at mountain biking is never easy. It’s a tough sport that requires a different breed of person to excel at. But while there is no getting around a certain amount of pain and effort, there’s no reason to make things harder on ourselves either. I mean, we may be crazy but we’re not […]

August
27

Ramping Isometrics are the most effective training technique I’ve found for the unique demands of mountain biking. Able to increase your MTB specific strength and cardio with workouts that take less than 20 minutes, they have completely changed how I train myself and the small handful of riders I work with. I’ve been using a […]

August
20

For a lot of cyclists, low back pain is just a part of riding their bike. Whether it hurts before, during or after riding (or all 3 for a lot of people) they know that throwing their leg over their bike will most likely result in their low back getting angry with them. And while […]

August
6

Sometimes you have to stop and ask yourself “why am I choosing to do this?”, especially when it comes to your training and riding. Why are you skipping that workout? Why are you sitting and spinning rather than standing and pushing a harder gear when you climb? Why are you looking for another cardio workout […]

July
25

The plank is one of the most popular core training exercises being used today. It is a great way to strengthen the entire core and helps riders improve their pedaling power and posture on the bike. And while holding a plank can be a challenge at first, eventually they start to get a little easy. […]

July
23

As I lay on the ground trying to get my legs to stop shaking I was dumbfounded at what had just happened. In just 90 seconds, without moving an inch, I had just reached a level of tension in the deadlift that I didn’t know was possible, taking my muscles to the edge of their […]

July
9

One of the only constancies in life is change. While I’ve been a huge proponent for Kettlebell Swings I’ve come across an exercise that has made me question if it really is the best option for us as mountain bikers. To see why I’ve started using and recommending Indian Club Swings for building mountain bike […]

July
2

Welcome to the world of Steel Mace Training. Based on the ancient Gada, the Steel Mace is the modern version of a training tool that goes back thousands of years. Used by warriors and wrestlers throughout the centuries to build wrist and grip strength as well as upper body strength, mobility, and endurance, this training […]

June
11

If you want to quickly improve your riding you need to work on your standing pedaling power and endurance. When you stand up you improve your power, almost all technical skills require you to get your butt off the seat and it is also better for your knees and low back. Unfortunately, though, most riders […]

April
17

Everybody loves a good core training exercise. A strong core can help you perform better and stay injury resistant, something every rider can benefit from. And while we’ve come a long way since the ‘80’s when crunches and side bends were the staple core training exercises, there are still a lot of core training exercises […]

December
4

The only thing more abundant than “pumpkin spice” flavored stuff this time of year are excuses not to train. Whether its family in town, all the holiday parties or just a general lack of motivation when it gets dark at 5 o’clock in the evening, December probably sees the fewest workouts of any month. Which […]

November
29

Every once in a while I have a lightbulb moment that makes me realize that I have been missing something really important in my training. Like the first time I was introduced to using mobility exercises to compliment my usual focus on “get stronger”, these moments open up a whole new way of seeing the […]

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James Wilson
Author and Professional
Mountain Bike Coach
James Wilson