When I first started MTB Strength Training Systems in 2005 my main goal was to help other mountain bikers discover the power of a 21st century strength and conditioning program.

In the last 12 years I’ve had the good fortune to help thousands of riders through my online training and coaching programs, but I’ve always felt that I could do more.

Which is why, starting this month, I am going to start sharing a new workout with you each month.

These workouts will follow the demands of a regular riding season, starting this month with the start of your transition from the end of the riding season into off-season training.

They will also be pretty basic – they won’t use any hardcore, complicated exercises or a lot of training equipment.

All you’ll need is bodyweight and a few dumbbells or kettlebells.

My goal is for them to be something that anyone can do with minimal equipment and experience.

To make it as easy as possible I include a warm up, workout and decompression flow with video demos of everything.

You’ll also get a weekly training plan to show you how to best use the workouts.

Now, you might wonder why I might give away a full workout for free each month.

And I’ll admit it, I do have a couple of selfish reasons.

The first one is that I feel good knowing that riders are using and benefiting from all of the hard work I have put in over the years to learn how to create the best programs possible.

And the best way to get more riders to use and benefit from my work is to give some of it away for free.

Which leads me to my second reason, which is that I do hope that if you do decide to invest in a more advanced training program you’ll consider the programs I offer first.

So I see it all as a win-win…more riders get to benefit from my work, I get that fuzzy feeling from knowing I’ve helped and hopefully I sell a few programs along the way.

So, with all of that out of the way, let’s get started with your first Workout of the Month…

The first part of any off-season training program can be tricky.

The goal of this part of your training program is to transition your body into the rigors of off season training while still respecting the current demands you are placing on it.

Trying to balance the accumulated fatigue of the riding season, the fact that you are still riding hard and that you need to do some strength and mobility training isn’t easy.

That’s why I like to focus on bodyweight training during this time of the year.

It is easy to do, portable and relatively easy on the body and joints.

It also builds strength, body awareness and helps condition the body for harder training later on.

Which is why you’ll find that this month’s Group Coaching Workout is taken from my No Gym, No Problem Bodyweight Training Program. By combining the best bodyweight training exercises in the most MTB specific ways, it is the perfect way to start our off-season training.

And you can download it for FREE. Just click on the link below to download the PDF file with everything you need – Warm Up, Workout and Decompression Flow…all with videos included.

Click Here to Download This Month’s Group Coaching Program Workout

I hope you enjoy this month’s workouts and let me know if you have any questions or suggestions regarding the Group Coaching Program.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

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