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 in a free webinar I’m holding on Tuesday at 10 am MT. I’ll tell you why these exercises are so important, how to do them while avoiding common mistakes and how to work them into your program.

I’ll also be answering questions during and after the webinar (if you can join me live) and I’ll be emailing out the replay (in case you can’t).

Click here to register for the free Top 5 MTB Exercises You Must Use This Off Season webinar

I also wanted to let you know that, after a slight delay, I will finally be able to release the newest update to the Ultimate MTB Workout Program. This one will feature an all-new 12-month training program (with In- and Off-Season plans) and a more user friendly format that covers everything you need to have your best off season ever.

I’ll be in touch Wednesday with more info on the new program and to give you chance to win a free copy of the Ultimate MTB Workout Program v6.

In the meantime, click on the link below and register for the free webinar and I’ll look forward to sharing some great info with you on Tuesday at 10 am MT.

Click here to register for the free Top 5 MTB Exercises You Must Use This Off Season webinar

Until then…

Ride Strong,

James Wilson

MTB Strength Training Systems

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