Last night I held the first session in my new MTB Skills & Fitness Boot Camp. This is a basically my twist on integrating what I do with what I have learned from guys like Gene Hamilton. After taking the Better Ride coaches certification camp with Gene in February I’ve been itching to unleash this new vision and it is finally here!

Here is a quick rundown of how it works…

Each week we meet for a combined workout/ skills training session. We have a specific lesson we are working on each week and I tie the workout into the skills drills we will be doing after the workout. By helping people make the mental connection with how they move in a controlled environment like as gym I think that is should be easier for them to get on their bike and apply it.

I’m also hoping that it will help them understand that strength training can directly help their skills if they know and think about the connection. For example, last night we were working on body position. In a nutshell, you want to be balanced on your bike with your butt back, back straight, chest down and your weight on your pedals. Most riders don’t understand how to get their butt back while keeping their back straight and letting their chest drop so it makes getting into position tough.

We used the deadlift in the workout to break down how to get down into and power out of that basic “butt back, chest down” position. I had the riders concentrate on how the movement they were practicing with the deadlift related to their riding and when we got outside to practice they were more easily able to apply it to the bike.

I’m pretty excited to see where this ends up, everybody seemed to really enjoy what we did last night. I gave them some homework for the next week and I’ll pass it on to you as well – think about your body position on the trail. Look to stay relaxed and balanced, getting your butt back and keeping your back straight.

Keep an eye out for an update on next week’s class…

-James Wilson-

92 thoughts on “MTB Skills & Fitness Boot Camp Update

  1. Stephen says:

    While I love to ride, I have never been a strong rider. My MTB club has group rides and I rarely participated because I was always one of the last riders to finish. I have been using your programs since December and I now feel I am a stronger and more confident rider and can hang in the middle of the pack. Thanks coach James, your programs are great!

  2. Paul says:

    Hi, I think this program would be great for me as I work away for 2 weeks at a time and can’t get to a gym or access my bike. I like the concept of focusing on the 20% of a workout to give you 80% of your gains. I reckon it would be awesome to train for 2 weeks and then come out and smash it on the bike!
    Love your work and have been a fan of functional movement as opposed to heavy weights for training for awhile now. Keep up the good work

  3. Paul M says:

    An extremely effective exercise for lumbar stability and low back pain(both therapeutic and preventing)which imitates very much the action of pedaling is this:
    You are standing tall either against a wall (easier) or not (or lying down-even more easy).
    You lift your knee, balance your body (already working your balance and lumbar area stability), then press against something towards the ground while bracing your abs (stuart mc guill), and hold stable your lumbar spine (an elastic band. This movement mimics almost exactly the action of pedaling while trying to stabilize your pelvis and lumbar spine.

  4. Mike Ede says:

    Roadie / CX rider getting back into MTB @ 40, plenty of weight training in my background but have let it slide for the last 5 or 6 years. Hoping the program will show me how to repurpose my old gym skills to give me a boost on the trail!

  5. Noel Coussens says:

    HI James
    Your blogs always have interesting views on some common questions, flats versus clips, core strength training, nutrition etc.
    Maintaining your core strength for MTB I have found is a key factor to a better ride, even if you don’t do races but just enjoying hitting the hills.

    Keep up the great work and look forward to the next blog.
    Noel UK

  6. Dennis says:

    Hi,

    I feel that the DB Combos program has helped me in two ways:

    1. It’s hard to know what you should be doing in the gym to get faster on your mountainbike. The program gives you the excercises you need.

    2. The training logs forces/helps you get into the gym to do your workouts every week, so you keep up with the expected progressions and can move to the next phase.

    To sum it up: You get to the gym and do the right stuff!

  7. Jeff McArthur says:

    Your workout programs have been a huge help to me. When I lived in Guatemala I used your UMWP program since I had access to most of what I needed. I moved two months ago to the US and don’t have access to equipment and can’t afford a gim right now, your NGNP workout has kept me going! The dumbell program would be perfect for my small apartment and getting back to using weights.

  8. Nate Turner says:

    You had me at “simple but brutally effective”. I’m in the gym coaching a lot, and have learned a number of really practical and creative things from your posts over the years. Looking forward to the latest version of this classic!

  9. Dion Miller says:

    I hope that by using a program designed by a Mountain Biker that it will help fill in the gaps that I have from using programs written by non-cyclist. I have been following alot of the information that you post and I have seen some benefits from it. Now I just want to take it to the next level.

  10. Ryan says:

    I would love to use the db combos program. I have just returned to Colorado after 2 urs in Ga where riding was very hard and work took a lot of time. When I left 2 yrs ago, I had just won the Epic Singletrack (beginners class) having not raced since triathlons as a kid. With proper training, I am looking to improve and ride again next year in Sport, possibly complete a 100-miler!

  11. Michael Bain says:

    I haven’t used this progr before but dnjoy your other blog posts. I Definatley have a need to incorporate more strength traing in irder to recover from unexpected slides or drops on the trail.

  12. Mike Tilley says:

    As a happy customer of yours, having bought the MTB Skills & Fitness Bundle, I’d love to give the DB combos programme a go. I don’t have access to a gym but do have dumbells at home so this programme would be ideal. Keep up the good work.

  13. w. cheers says:

    I have not used your program but am struggling to find off-the-bike training for the in-season that will fit between actually getting to ride, little league games & all the other working mother responsibilities. I go to the gym all winter and then skip weight training all summer…which is not a good thing. Would LOVE to see if I can get that balanced!
    I love your blog, thanks for sharing it!

  14. Russell Lahti says:

    I am 56 years old, but because of the techniques I have learned from the McCormack/Lopes book (you are featured on pages 202-203), and because of the mobility and strength exercises I do on an ad hoc basis from your daily blog, I ride more like a 45 year old. Having recently “cured” some age-related injuries–because of this blog–I feel ready to take it up a notch. If I can find the discipline to do the work, there is no reason that your DB Combo Program can not have me crushing the 30-somethings.

    My ultimate goal is to clean the Tupelo Trail, at Beaver Brook, NH, on my ridged Fat Bike. If you ride that trail, you will know the section because of all the broken bike bits!

    Thanks.

  15. Jack Pound says:

    James, I have been trying to put your theories to practice in training for a couple of years now. In that time I have been able to take 20 mins of off my personal best lap time at the 24 Hours of Adrenaline two years in a row. Your take on fitness really works well for me and I am always happy to introduce new people to your site!

  16. Matt says:

    The KB program made noticeable improvements in my riding and racing. I’d love to use the DB program during the riding season to improve more!

  17. Chris Boscoe says:

    I’m looking for something I can do at home as well as on the go. Something tried and true with a common sense approach. Above all I need something to take my MTBing to the next level that’s NOT made from carbon fiber!

  18. Mury Sutherlin says:

    I recognize the importance of sport-specific programs. Since I would like to take my MTB to the next level, it just makes sense.

  19. zigggy says:

    Already doing James exercise programs, and enjoying the benefits. I am a middle aged dad with limited time to ride.

    James strength programs have allowed me to get in condition to do long rides, and lots of climbing without a huge base of riding miles.

    I am a recreational rider only, no racing. I have enjoyed my riding a great deal more this season with a good strength base. My only regret is that I didn’t do this sooner!

    Thanks James, big fan 🙂

  20. Myles says:

    Hi James,

    I have yet to benefit from your DB Combos Program, however, it is at this time of the year I could really use this type of workout to improve my fitness for the bike season. With work getting busy, planning my wedding, and taking care of a new house, I have less and less time to work on my fitness and I am seeing a decline in my strength and stamina for biking. With this program, I can see that I would be able to fit in these workouts in my busy schedule and be able to increase my strength and maximize my enjoyment of biking. I have the necessary equipment for your program, now I just need the knowledge of how to use this equipment properly and this is where your DB Combos Program comes in.

    Thank you for your consideration!

  21. Pedro Vaamonde says:

    James, I have fallowed you tips and training tecniques for years! And have always apreciate your insight.
    I’m from Venezuela, from a town called Puerto Ordaz and mountain biking is almost a religion. Eere are right now in a socialist—cuban goverment and we had limited access to US currency, so we do as much as we can with what we have.
    I love mountain biking, for me is freedom and an oportunity to be in touch with nature. At 47 I feel I’m 20 again. If we get the priviledge to receive the DB Program, it will be put to good use among us!

  22. Stephen says:

    While I love to ride, I have never been a strong rider. My MTB club has group rides and I rarely participated because I was always one of the last riders to finish. I have been using your programs since December and I now feel I am a stronger and more confident rider and can hang in the middle of the pack. Thanks coach James, your programs are great!

  23. Paul says:

    Hi, I think this program would be great for me as I work away for 2 weeks at a time and can’t get to a gym or access my bike. I like the concept of focusing on the 20% of a workout to give you 80% of your gains. I reckon it would be awesome to train for 2 weeks and then come out and smash it on the bike!
    Love your work and have been a fan of functional movement as opposed to heavy weights for training for awhile now. Keep up the good work

  24. Gordon says:

    Hi James,

    Being in the 45+ age group, any opportunity to maximise training effectiveness is always worth a shot.

    Often I wonder if the older generation may need an adapted program to allow for additional recovery time after workouts.

    thanks for all your practical tips and shared insights gathered from experts in the industry.

    Hope the DB combo program can help the lucky winners …

  25. Nathan says:

    Wow. The bodyweight work out has helped me a lot, but I could use some strength training to mix with my movement training. I am not getting any younger (I’m in my 40s), but I am turning into a better rider. I am thinking that this may help me have that much more fun!

  26. Paul M says:

    An extremely effective exercise for lumbar stability and low back pain(both therapeutic and preventing)which imitates very much the action of pedaling is this:
    You are standing tall either against a wall (easier) or not (or lying down-even more easy).
    You lift your knee, balance your body (already working your balance and lumbar area stability), then press against something towards the ground while bracing your abs (stuart mc guill), and hold stable your lumbar spine (an elastic band. This movement mimics almost exactly the action of pedaling while trying to stabilize your pelvis and lumbar spine.

  27. Mike Ede says:

    Roadie / CX rider getting back into MTB @ 40, plenty of weight training in my background but have let it slide for the last 5 or 6 years. Hoping the program will show me how to repurpose my old gym skills to give me a boost on the trail!

  28. Noel Coussens says:

    HI James
    Your blogs always have interesting views on some common questions, flats versus clips, core strength training, nutrition etc.
    Maintaining your core strength for MTB I have found is a key factor to a better ride, even if you don’t do races but just enjoying hitting the hills.

    Keep up the great work and look forward to the next blog.
    Noel UK

  29. Dennis says:

    Hi,

    I feel that the DB Combos program has helped me in two ways:

    1. It’s hard to know what you should be doing in the gym to get faster on your mountainbike. The program gives you the excercises you need.

    2. The training logs forces/helps you get into the gym to do your workouts every week, so you keep up with the expected progressions and can move to the next phase.

    To sum it up: You get to the gym and do the right stuff!

  30. Lindsey says:

    Working full time and raising 4 kids doesn’t leave a ton of time for being on the trail. You’re programs are the only ones I’ve found that are specific to mountain biking, I can do at home, and that work. I love that I can have a busy life (less time on dirt) without seeing my speed and strength on the trail sacrificed!

  31. Jeff McArthur says:

    Your workout programs have been a huge help to me. When I lived in Guatemala I used your UMWP program since I had access to most of what I needed. I moved two months ago to the US and don’t have access to equipment and can’t afford a gim right now, your NGNP workout has kept me going! The dumbell program would be perfect for my small apartment and getting back to using weights.

  32. Doug says:

    I’m in the 70+ group. I’ve qualified for Leadville. I’ve viewed your videos and read your blog. You’ve made me aware of weaknesses I must address to “step it up”. You’ve convinced me to work on my core. I’m sure your DB combo program will be as effective as your other programs.

  33. Nate Turner says:

    You had me at “simple but brutally effective”. I’m in the gym coaching a lot, and have learned a number of really practical and creative things from your posts over the years. Looking forward to the latest version of this classic!

  34. Dion Miller says:

    I hope that by using a program designed by a Mountain Biker that it will help fill in the gaps that I have from using programs written by non-cyclist. I have been following alot of the information that you post and I have seen some benefits from it. Now I just want to take it to the next level.

  35. Ryan says:

    I would love to use the db combos program. I have just returned to Colorado after 2 urs in Ga where riding was very hard and work took a lot of time. When I left 2 yrs ago, I had just won the Epic Singletrack (beginners class) having not raced since triathlons as a kid. With proper training, I am looking to improve and ride again next year in Sport, possibly complete a 100-miler!

  36. Michael Bain says:

    I haven’t used this progr before but dnjoy your other blog posts. I Definatley have a need to incorporate more strength traing in irder to recover from unexpected slides or drops on the trail.

  37. Mike Tilley says:

    As a happy customer of yours, having bought the MTB Skills & Fitness Bundle, I’d love to give the DB combos programme a go. I don’t have access to a gym but do have dumbells at home so this programme would be ideal. Keep up the good work.

  38. Eric says:

    I’m at a complete loss on where to start with training to improve my riding, or even to help me drop weight and get stronger. I need all the help i can get, your site has been the only one i’ve found that consistently focuses on reason based technique. I appreciate all the content.

  39. Chee says:

    Just like you mentioned above : I’m 44 started late loving to ride bikes especially mountain bikes. Its been 3 years and I have seen improvement every year. Lately it seems I am not gaining anything so its time to up the ante. I need a program that doesn’t take a lot of time, does not need a membership at a gym most importantly be able to surprise my riding buddies eventually of my improvements.

  40. w. cheers says:

    I have not used your program but am struggling to find off-the-bike training for the in-season that will fit between actually getting to ride, little league games & all the other working mother responsibilities. I go to the gym all winter and then skip weight training all summer…which is not a good thing. Would LOVE to see if I can get that balanced!
    I love your blog, thanks for sharing it!

  41. Russell Lahti says:

    I am 56 years old, but because of the techniques I have learned from the McCormack/Lopes book (you are featured on pages 202-203), and because of the mobility and strength exercises I do on an ad hoc basis from your daily blog, I ride more like a 45 year old. Having recently “cured” some age-related injuries–because of this blog–I feel ready to take it up a notch. If I can find the discipline to do the work, there is no reason that your DB Combo Program can not have me crushing the 30-somethings.

    My ultimate goal is to clean the Tupelo Trail, at Beaver Brook, NH, on my ridged Fat Bike. If you ride that trail, you will know the section because of all the broken bike bits!

    Thanks.

  42. Jack Pound says:

    James, I have been trying to put your theories to practice in training for a couple of years now. In that time I have been able to take 20 mins of off my personal best lap time at the 24 Hours of Adrenaline two years in a row. Your take on fitness really works well for me and I am always happy to introduce new people to your site!

  43. Matt says:

    The KB program made noticeable improvements in my riding and racing. I’d love to use the DB program during the riding season to improve more!

  44. Chris Boscoe says:

    I’m looking for something I can do at home as well as on the go. Something tried and true with a common sense approach. Above all I need something to take my MTBing to the next level that’s NOT made from carbon fiber!

    • bikejames says:

      Congratulation Chris, you’re one of the winners of the new DB Combos V5 Program! Thanks for taking the time to leave a comment and for your support, just send an email to support@bikejames.com and we’ll send you the link to download your new program.

  45. Mury Sutherlin says:

    I recognize the importance of sport-specific programs. Since I would like to take my MTB to the next level, it just makes sense.

  46. zigggy says:

    Already doing James exercise programs, and enjoying the benefits. I am a middle aged dad with limited time to ride.

    James strength programs have allowed me to get in condition to do long rides, and lots of climbing without a huge base of riding miles.

    I am a recreational rider only, no racing. I have enjoyed my riding a great deal more this season with a good strength base. My only regret is that I didn’t do this sooner!

    Thanks James, big fan 🙂

  47. Myles says:

    Hi James,

    I have yet to benefit from your DB Combos Program, however, it is at this time of the year I could really use this type of workout to improve my fitness for the bike season. With work getting busy, planning my wedding, and taking care of a new house, I have less and less time to work on my fitness and I am seeing a decline in my strength and stamina for biking. With this program, I can see that I would be able to fit in these workouts in my busy schedule and be able to increase my strength and maximize my enjoyment of biking. I have the necessary equipment for your program, now I just need the knowledge of how to use this equipment properly and this is where your DB Combos Program comes in.

    Thank you for your consideration!

  48. Pedro Vaamonde says:

    James, I have fallowed you tips and training tecniques for years! And have always apreciate your insight.
    I’m from Venezuela, from a town called Puerto Ordaz and mountain biking is almost a religion. Eere are right now in a socialist—cuban goverment and we had limited access to US currency, so we do as much as we can with what we have.
    I love mountain biking, for me is freedom and an oportunity to be in touch with nature. At 47 I feel I’m 20 again. If we get the priviledge to receive the DB Program, it will be put to good use among us!

  49. James Crawford says:

    Ok, I’ve used the KB program for 3 years and wow, it has helped. However, I would welcome a slight change in venue at this point.
    The adjustable dumbells would give me the compactness I need for travel and the “in season” routine is especially desired so I can actually maintain (or even increase!) my strenght, flexibility, and mobility without seriouis fatigue when riding. I am finding that recovery is as important as the work-outs and riding! Thanks for the info!

  50. Gordon says:

    Hi James,

    Being in the 45 age group, any opportunity to maximise training effectiveness is always worth a shot.

    Often I wonder if the older generation may need an adapted program to allow for additional recovery time after workouts.

    thanks for all your practical tips and shared insights gathered from experts in the industry.

    Hope the DB combo program can help the lucky winners …

  51. Nathan says:

    Wow. The bodyweight work out has helped me a lot, but I could use some strength training to mix with my movement training. I am not getting any younger (I’m in my 40s), but I am turning into a better rider. I am thinking that this may help me have that much more fun!

  52. Lindsey says:

    Working full time and raising 4 kids doesn’t leave a ton of time for being on the trail. You’re programs are the only ones I’ve found that are specific to mountain biking, I can do at home, and that work. I love that I can have a busy life (less time on dirt) without seeing my speed and strength on the trail sacrificed!

  53. Doug says:

    I’m in the 70 group. I’ve qualified for Leadville. I’ve viewed your videos and read your blog. You’ve made me aware of weaknesses I must address to “step it up”. You’ve convinced me to work on my core. I’m sure your DB combo program will be as effective as your other programs.

  54. Eric says:

    I’m at a complete loss on where to start with training to improve my riding, or even to help me drop weight and get stronger. I need all the help i can get, your site has been the only one i’ve found that consistently focuses on reason based technique. I appreciate all the content.

  55. Chee says:

    Just like you mentioned above : I’m 44 started late loving to ride bikes especially mountain bikes. Its been 3 years and I have seen improvement every year. Lately it seems I am not gaining anything so its time to up the ante. I need a program that doesn’t take a lot of time, does not need a membership at a gym most importantly be able to surprise my riding buddies eventually of my improvements.

  56. HD says:

    I’m doing so awesome on my own, like right now, I found this can of beans. The beans are a poor substitute for the DB combos workout. I will be able to really embrace the sucking at something as the first step to being good at something

  57. Shawn says:

    I’ve been riding in various events to honor the too-short life of my 4yo daughter. I’ve finished all but 2, and have had a blast doing every one. Though it’s been 12+ years since she’s left, and I still get the satisfaction of competing, there’s something missing. I know how to train, yet I don’t push myself like I know I can. I’m starting to demand more of myself, as there is nothing more satisfying than actually being on the podium at the end of an event, with the biggest ear-to-ear smile you can imagine.

  58. Brady Campbell says:

    James, I have already emproved my riding just from reading your blogs. Now I enjoy mountain biking even more after trashing some things I thought were necessary for becoming an advanced rider. To name a few I ride flats and love it, I stand up a lot, and use my hips in conering. Your advice is solid. I want to start racing next year to kick off my 40’s but I know it will take more than just bombing through the local trails. Thanks for your insight and keep at it!

  59. Ryan rhodes says:

    Hi James

    Your mtb exercises have helped me tremendously. Having a 60 hour a week job with triplet daughters and a wife with a full time job I have been able to do the exercises at home. I love getting your emails on a daily basis and can’t wait til the next one. Keep doing what your doing because it works. Thanks again for your emails and can’t wait to see the next one.

  60. James Crawford says:

    Ok, I’ve used the KB program for 3 years and wow, it has helped. However, I would welcome a slight change in venue at this point.
    The adjustable dumbells would give me the compactness I need for travel and the “in season” routine is especially desired so I can actually maintain (or even increase!) my strenght, flexibility, and mobility without seriouis fatigue when riding. I am finding that recovery is as important as the work-outs and riding! Thanks for the info!

  61. Kenneth says:

    Reading your regular articles has helped my riding so much from riding with flats to standing and climbing to using combination drills instead of long rides to improve cardio that I recently completed a 3 day stage race with absolutely minimum time on the bike and really riding the hell out of my riding partner in the process. I can just imagine how using the dumbbell program would help me, both on and off the bike.

  62. HD says:

    I’m doing so awesome on my own, like right now, I found this can of beans. The beans are a poor substitute for the DB combos workout. I will be able to really embrace the sucking at something as the first step to being good at something

    • bikejames says:

      Congratulation HD, you’re one of the winners of the new DB Combos V5 Program! Thanks for taking the time to leave a comment and for your support, just send an email to support@bikejames.com and we’ll send you the link to download your new program.

  63. Shawn says:

    I’ve been riding in various events to honor the too-short life of my 4yo daughter. I’ve finished all but 2, and have had a blast doing every one. Though it’s been 12 years since she’s left, and I still get the satisfaction of competing, there’s something missing. I know how to train, yet I don’t push myself like I know I can. I’m starting to demand more of myself, as there is nothing more satisfying than actually being on the podium at the end of an event, with the biggest ear-to-ear smile you can imagine.

  64. Brady Campbell says:

    James, I have already emproved my riding just from reading your blogs. Now I enjoy mountain biking even more after trashing some things I thought were necessary for becoming an advanced rider. To name a few I ride flats and love it, I stand up a lot, and use my hips in conering. Your advice is solid. I want to start racing next year to kick off my 40’s but I know it will take more than just bombing through the local trails. Thanks for your insight and keep at it!

  65. Ryan rhodes says:

    Hi James

    Your mtb exercises have helped me tremendously. Having a 60 hour a week job with triplet daughters and a wife with a full time job I have been able to do the exercises at home. I love getting your emails on a daily basis and can’t wait til the next one. Keep doing what your doing because it works. Thanks again for your emails and can’t wait to see the next one.

  66. Jeremey says:

    I found that the DB Combo program really helped me climb better when riding with my single speed friends. They always crush on the ups as they have too. The DB combos quickly got my strength up to where it needed to be to be out of the saddle for long steep climbs.

    My dumbbells are currently rusting outside the front of my house. I really think a new copy would save them and get me ready for the Epic in September.

    Cheers for all the great tips. You have definitely helped me enjoy this awesome sport even more.

  67. Tyler says:

    The kettle bell program has been a total game changer for me, and I’m psyched to think what the db program could add. I thought I had decent core strength before, but starting the kb program made me realize how weak I actually was in both my core and upper body. TGU’s, dead lifts, and swings instantly increased my core strength, improved my riding position, and changed what muscles I use in my legs while pedaling. My glutes are firing and I feel like I am using more of my quads. (not to mention how much flat pedals have helped too!) I used to have low back pain quite a bit during hard efforts on the mtb, but those have completely gone away. I mountain bike, race a little xc, and race a lot of cyclocross in the fall and love seeing the progression of my strength translating into speed and feeling super solid on the bike.

  68. Kenneth says:

    Reading your regular articles has helped my riding so much from riding with flats to standing and climbing to using combination drills instead of long rides to improve cardio that I recently completed a 3 day stage race with absolutely minimum time on the bike and really riding the hell out of my riding partner in the process. I can just imagine how using the dumbbell program would help me, both on and off the bike.

  69. Jeremey says:

    I found that the DB Combo program really helped me climb better when riding with my single speed friends. They always crush on the ups as they have too. The DB combos quickly got my strength up to where it needed to be to be out of the saddle for long steep climbs.

    My dumbbells are currently rusting outside the front of my house. I really think a new copy would save them and get me ready for the Epic in September.

    Cheers for all the great tips. You have definitely helped me enjoy this awesome sport even more.

  70. GB says:

    I have really enjoyed reading your articles. One thing I have been thinking about after reading your posts — why do you say you can make cardiovascular gains by riding your bike, but you can’t make strength and mobility gains by riding your bike and that must be done off the bike?

  71. Jarel Yantes says:

    I know that the dumbbell program would help me without a doubt. In fact I am so stoked about getting the program that I have already invested in a set of adjustable dumbbells! The only reason I haven’t purchased and started the DB program is that I am trying to finish my kettle-bell program. I cannot believe the amount of change I have noticed through using the KB program and how it directly affects my skills on the trail. My lower back pain is getting less and less. My upper body, as far as my shoulders, back, arms, lats, etc. feel SO MUCH stronger. The progression is insane! My mobility is better! Its fun to be able to see that just a couple of weeks ago I couldn’t get through all of my chin-up sets and now just last night I completed all of the sets and did another additional set of 7-8 after that! I must have the DB program whether I win it or not!!!

  72. Tyler says:

    The kettle bell program has been a total game changer for me, and I’m psyched to think what the db program could add. I thought I had decent core strength before, but starting the kb program made me realize how weak I actually was in both my core and upper body. TGU’s, dead lifts, and swings instantly increased my core strength, improved my riding position, and changed what muscles I use in my legs while pedaling. My glutes are firing and I feel like I am using more of my quads. (not to mention how much flat pedals have helped too!) I used to have low back pain quite a bit during hard efforts on the mtb, but those have completely gone away. I mountain bike, race a little xc, and race a lot of cyclocross in the fall and love seeing the progression of my strength translating into speed and feeling super solid on the bike.

  73. GB says:

    I have really enjoyed reading your articles. One thing I have been thinking about after reading your posts — why do you say you can make cardiovascular gains by riding your bike, but you can’t make strength and mobility gains by riding your bike and that must be done off the bike?

  74. Jarel Yantes says:

    I know that the dumbbell program would help me without a doubt. In fact I am so stoked about getting the program that I have already invested in a set of adjustable dumbbells! The only reason I haven’t purchased and started the DB program is that I am trying to finish my kettle-bell program. I cannot believe the amount of change I have noticed through using the KB program and how it directly affects my skills on the trail. My lower back pain is getting less and less. My upper body, as far as my shoulders, back, arms, lats, etc. feel SO MUCH stronger. The progression is insane! My mobility is better! Its fun to be able to see that just a couple of weeks ago I couldn’t get through all of my chin-up sets and now just last night I completed all of the sets and did another additional set of 7-8 after that! I must have the DB program whether I win it or not!!!

  75. Dave Everson says:

    For years now I’ve done the original combo drills and just recently finished 12 weeks of the latest. I’ve been on the cross country podium many times since. Get strong and flexible with great mobility in order to be your best on the bike. Don’t ride to get fit. James routines work incredibly well. And they give me an ideal overall fitness base. Bring on the new routine.

  76. Dave Everson says:

    For years now I’ve done the original combo drills and just recently finished 12 weeks of the latest. I’ve been on the cross country podium many times since. Get strong and flexible with great mobility in order to be your best on the bike. Don’t ride to get fit. James routines work incredibly well. And they give me an ideal overall fitness base. Bring on the new routine.

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