July
11

Win a free copy of my new KB Conditioning Program

I’ll admit that I didn’t really think much of kettlebells when I first saw them.

Maybe it was the over-the-top advertising (they made it sound like just touching a kettlebell would give you superhuman powers). Or maybe it was because they looked different than the dumbbells and barbells I had been using for over 10 years (anything I hadn’t heard of yet couldn’t be that good).

Whatever it was, I spent a year or two hearing about the kettlebell and seeing them in ads but never paying them much mind. Of course, this was back in 2005 and kettlebell training was still unknown to most of the strength and conditioning world.

kbs

But then I started to see that more and more of the coaches I looked to for information where using kettlebells in their programs. I heard more and more about these things called Swings and Turkish Get Ups and started to wonder if I was missing something.

So I got myself a kettlebell and decided to give it a shot. And from the very first workout I knew I had discovered a training tool that was going to change everything. Since then I’ve used kettlebells more than any other training tool, both in my own training and in my client’s programs as well.

Kettlebell training is perfect for mountain biking because it allows us to work on the movements and types of strength and endurance we need on the trail in a simple, compact package. We don’t have a lot of time and energy to spend on our workouts and so we need a tool that lets us get maximum results with minimal time and effort.

And that’s why I came out with the MTB Kettlebell Conditioning Program back in 2011 – I saw a need for a program that combined the unique benefits of kettlebells with the mountain bike specific training philosophies of MTB Strength Training Systems. I’m proud to say that in that time it has become one of my most popular programs and a source of some of the best rider emails sharing how it has helped change their riding.

First, I want to say thanks to all of the riders who have invested in the program over the years for your support and faith in me. Helping you ride faster, longer and with more confidence on the trail is a responsibility I take very seriously and it is the main reason that I am always learning more and refining my craft.

And it is because I have learned some better methods and exercises that I am currently working on an all-new updated version of the MTB Kettlebell Conditioning Program.

It is scheduled to be released on Friday the 15th and I‘ll be having a special offer on the program when it is released that you’ll want to keep an eye out for. But in the meantime I wanted to kick things off with a special comment contest…

To enter the contest just post a comment below sharing how kettlebell training has helped your riding or why you think this program could help with your goals as a rider.

On Monday I’ll randomly be picking 5 winners who will get a free copy of the new MTB Kettlebell Conditioning Program v3 when it is released on Friday.

I’ll also be picking 1 Grand Prize winner who will get a copy of every program I have plus a 30 minute Skype Video Coaching session.

This package is worth $288 and all you have to do to enter for a chance to win it is leave a comment sharing how kettlebell training has helped your riding and/ or why you think this program could help you with your goals as a rider.

I’ll be posting the winners on Friday and also announcing how you can get a discount on the new MTB Kettlebell Conditioning Program v3 plus score some great bonuses as well. Good luck, time for me to get back to work so I can have this new program ready for Friday…

Until next time…

Ride Strong,

James Wilson

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  1. Andre Schutte says:

    I have not used KB’s yet but have seen the improvement attained by some of my friends. It really looks like a total body workout

    Reply • July 11 at 7:12 am
  2. Karl says:

    Kettlebells ofter incredible portability, effectiveness and convenience. It’s so easy to be too busy for a comprehensive strength program, but with kettlebells, the simplicity of he workouts allowed me to go from thinking g about strength training to actually doing it. I recommend them constantly and I think everyone without a huge home gym and a personal trainer should be using them.

    Reply • July 11 at 7:19 am
  3. Jared says:

    I started mountain bike racing and kettlebells about the same time in 2003. The overall fitness from kettlebells really helped me. I always have time/space for kettlebell workout, but can’t get on the bike as often as I’d like. .

    Reply • July 11 at 7:23 am
  4. Jared says:

    I started mountain bike racing and kettlebells about the same time in 2003. The overall fitness from kettlebells really helped me. I always have time/space for kettlebell workout, but can’t get on the bike as often as I’d like. Kettlebells are great for maintaining fitness during the winter.

    Reply • July 11 at 7:24 am
  5. Fabio says:

    Hey James,

    I bought the KB Conditioning program in 2014.
    At first I didn´t think strength trainning would do a lot of difference in my riding, I always believed that cardio would help me most. But after I started the program I really saw a improvement in my riding.
    And another reason I like the program is that I never liked the idea of spending time at the gym when I could be out riding. So it´s great that the trainning sessions are short and I can do it at home.
    Great work. Thank you for the help.

    Reply • July 11 at 7:32 am
  6. Shawn Thomas says:

    Introduced to KBs and your program by a buddy. It’s been a huge asset to my total riding prep and performance on the trail. I don’t always have the time to ride as much as I’d like but your system helps keep me ready for when I do. Thanks

    Reply • July 11 at 7:36 am
  7. Ben says:

    Hi James
    Great blog. I found your site after signing up for my first race, a hundred miler. I’m staring down 40 and would love to see what your KB plan is all about.
    All the best,
    Ben

    Reply • July 11 at 7:43 am
  8. Steve says:

    As a late convert from road to MTB – I recently bought my first mountain bike at the age of 47 – I’ve had to wake up my core! I’m apprehensive of kettlebell cord training, without the guidance to execute it well. I look forward to your new program

    Reply • July 11 at 7:45 am
    • bikejames bikejames says:

      Congrats, you’re the winner of one of the KB Conditioning v3 Release Bundles. Just send us an email to support@bikejames.com and we’ll get you hooked up!

      Reply • July 15 at 11:00 am
  9. Jed says:

    Hi James! I have never worked out with kettlebells before, but I compete in endurance mountain bike events. I live and train in Minnesota where it is very flat, but the event I am training for is in the Black Hills (not so flat). In the past when I have done “real mountain” events I have suffered from SEVERE leg cramps. At times they have been enough to take me out of events. I am hoping that some new additional strength training will help me complete the race this year cramp free!

    Thanks!

    Reply • July 11 at 7:54 am
  10. Matt Frisby says:

    I’ve done a few of your programs and have noticed a huge improvement in mobility thanks to your kettlebell programs. Would love to try out the new one!

    Reply • July 11 at 7:56 am
  11. Brian O'Hara says:

    James,
    Your Kettle Bell Conditioning program has really helped to improve my speed and strength on the bike. I am using my whole body to move my bike up and down the trail and I know this new found strength has helped me to improve my confidence and technique as well. Thanks for the great programs and advice!

    Semper fi,
    Brian

    Reply • July 11 at 7:59 am
  12. Keith says:

    Using your programs since 2011 with so many positive results. KB convenience, portability along with added grip & wrist strength are why I’ve stuck with them. With a busy work life and wanting to ride more each week, your 12 week programs are perfect to cycle though a few times a year. Thanks

    Reply • July 11 at 8:13 am
  13. Dean Street says:

    James, Love your programs. After having surgery to relieve a seismoid bone issue in October then needing a second surgery to remove the plate and fix the stress fracture in February derailed my goals of finishing a sub 9 hour race at the Leadville 100. I was still looking forward to competing and finishing my third sub 12 hour race this August. But just as I was getting back into form, I endo’ed, coaching a youth MTB camp in Wyoming the second week of June. Getting the X-rays back I was told I had a unstable fracture of my left little finger and it would require surgery. :{ So doctor and physical therapist suggested I rehab and plan a sub 9 hour race next year. Your Kettle Ball conditioning program would be a foot/finger saver, in preparing me for next season. #noregrets #livebig

    Reply • July 11 at 9:39 am
  14. Michael says:

    Kettlebells are a small part of my training program. I find them very useful and effective. Your new Kettlebell Conditioning program will be very helpful in learning more MTB specific exercises and programs.

    Reply • July 11 at 9:40 am
  15. Rudi says:

    Hi James,
    if your new kettlebell training is better than your previous Kettle Bell Conditioning Program I don´t want to use it, because this will be too much cheating for me :-)).
    I have used your kettlebell program and I´m and my friends wondering, what a big step I have made in all this mountainbike stuff with only training 3 times a week.
    Thank you so much
    Rudi

    Reply • July 11 at 10:10 am
  16. Niko says:

    Stagger stance/ one leg squat with KB really improved my leg power in mtb, especially standing pedaling like James has said?

    Reply • July 11 at 11:39 am
  17. Jon B says:

    I’ve tried a few kB movements and they seem to really load more support muscles on good ways. My weak, formerly injured shoulders definitely seemed to be more stable after some KB work, much more than with dB’s Having a program to follow would be great!

    Reply • July 11 at 12:10 pm
  18. Dave G says:

    Hi James. I have tried KB training for a few sessions about 4 years ago and realised that there is huge potential with this type of training, however I am not the type that enjoys gym sessions so that soon fell by the wayside. I am currently injured with a shoulder blade that I have managed to break completely into 2 pieces and am currently waiting for it to mend before I start training again. I am sure a combination of following your training programs and tips combined with KB training will get me up and going again faster than I could do on my own. I am hoping to be a podium challenger in the grand master category!!

    Regards, Dave

    Reply • July 11 at 12:16 pm
    • bikejames bikejames says:

      Congrats, you’re the winner of one of the KB Conditioning v3 Release Bundles. Just send us an email to support@bikejames.com and we’ll get you hooked up!

      Reply • July 15 at 11:01 am
  19. Mark Newton says:

    James
    At fifty I was looking for less cardio and a quicker work out.
    With your emails I pieced together a work out that seems to work good
    I am very interested in the updated program to change things up.

    Reply • July 11 at 2:13 pm
  20. Brett Beijeman says:

    Hi James
    I’ve just started using Kettle bells on your recommendation and can feel the difference already.with the recent purchase of your flat pedals I feel great things are going to happen this summer.

    Cheers Brett

    Reply • July 11 at 3:06 pm
  21. Richard Betts says:

    I am travelling and not able to ride so for 3 months so I am going to need to work really hard when I get home to get fit again and a kettle bell work out will be very useful.

    Reply • July 11 at 3:21 pm
  22. Bill says:

    I think the new MTB Kettlebell Conditioning Program v3 could help me with the goal of riding with less fatigue by training multiple muscle groups to properly work together.

    Reply • July 11 at 4:06 pm
  23. Craig T says:

    Hi James, I’ve never used a KB program but would love to try yours. My KB workouts have helped in 3 ways. 1. I’ve developed an improved kick/punch when climbing out of the saddle. I’m also able to hold that kick longer. I put this down to increased core strength and stability and improved glute recruitment. 2. KB have helped me shred fat and replace with lean muscle. 3. KB’s have increased my grip strength. This has helped my climbing and general bike positioning. I’m confident that following your program would build on these gains. Thanks, Craig.

    Reply • July 11 at 6:14 pm
  24. Ted says:

    After being referred to your site and watching some of your videos, I asked for and got a kettlebell for Christmas. The updated kettlebell program sounds like it would be great to expand on the basic exercises I’ve learned so far!

    Reply • July 11 at 8:43 pm
  25. Mike says:

    Kettlebell training has changed the way I move, and how I feel. The Kettlebell swing alone has cured my chronic lower back pain, and it has revolutionized my body position on my bike. As an aging rider, I’m finding that I need to continually learn, grow, and make adjustments to my workouts. I think I could really benefit from your improved methods and exercises.

    Reply • July 11 at 9:06 pm
  26. Nick says:

    I’m hoping that I can start a program developed specifically to strengthen my body in hopes of getting into some local enduro racing. 3 years ago when I broke my back in the Marine Corps I couldn’t even tie my shoes, now I am back up and on the bike and desperately looking for a strength program that can help improve my riding, getting dropped due to my lack of focused strength is demoralizing. Would love to make your programing the thing that pushes me into the next stage of my recovery!

    Reply • July 11 at 10:08 pm
    • bikejames bikejames says:

      Congrats, you’re the winner of one of the Grand Prize. Just send us an email to support@bikejames.com and we’ll get you hooked up!

      Reply • July 15 at 11:03 am
  27. Rob W. says:

    First off, thanks for what you do. Brilliant ideas and awesome dedication. I first started using KBs in the military back in 2003. At that time, most of the information on KB training, for me, came through Dragon Door. However, until purchasing your program 3 weeks ago, I never realized the functional cross-over benefits to MTB. With my recent move to Saudi Arabia and very limited riding trails, I can truly benefit from as much training help possible so that I can be best prepared to crush some real trails whenever possible. So far, so good! Keep doing what you do!

    Reply • July 11 at 10:37 pm
  28. Craig Wight says:

    Hi James, I am a level 2 IKFF certified instructor, but have not trained with kettlebells for last 2 years after diagnoses with the beginning of some arthritis in my left shoulder after 2 shoulder ops (Not kettlebell related!). The good news about this story is that having to leave the gym got me onto a mountain bike as it was the only exercise that didn’t hurt and after less then 12 months on a bike I am already very competitive. I can only attribute this to my kettlebell training past and now I am very excited to see how I can start incorporating kettlebells back into my workout regime without hurting my left shoulder.

    Reply • July 11 at 10:43 pm
  29. Sebas says:

    Hi James! I discovered KBs 2 years ago. They’ve helped me a lot in core training, and made me realize that I needed to improve the mobility in my 35yo hips 🙂

    As most of us posting here, I’m very into technique and training, and we all like your methods and exercises.

    Reply • July 12 at 1:35 am
  30. Chuck says:

    I’ve used kettlebells on and off for many years now. My technique isn’t perfect but continues to improve. My first love is mountain biking but I do triathlon and some 50km trail runs. I’ve used kettlebells for all of these and notice a big difference. I don’t follow a complex work out just 1minute intervals of swings and rest for up to 14 minutes. I’ve found Turkish get ups and occasional wind mills are great for swimming. My shoulders don’t fatigue and muscle imbalances stay away. With all the longer slower endurance training I’ve found I feel slow and weak after awhile. I don’t like that at all. I’m trying to find that balance of minimal long slow distance endurance work with additional kettlebell bell . If that makes sense. I love the simplicity and minimalism of kettlebells. They’re very effective and take little to no time.

    Reply • July 12 at 9:59 am
  31. G. Belvino says:

    The basic kettlebell exercises helped me a lot when recovering my shoulder after falling in a urban bike lane last year.

    Reply • July 12 at 11:03 am
  32. GT5050 says:

    I was introduced to Kettlebells several years ago, originally by reading Pavel’s Enter the Kettlebell and following that program. The intent was to have an alternative to traditional strength training that was more portable as well as perhaps a bit more functional to free up natural movement patterns. Shortly thereafter however, I found James’ work and his Kettlebell program (v2) fit right in with my goals: to be able to train while traveling and to have a program that complemented my riding and not getting in the way of riding performance with too much training demand.

    Pavel’s work was a great general intro, James’ program nailed it down to exactly what I needed. The performance gains were solid almost right away, some in power but mostly in overall conditioning where I felt much stronger on the bike throughout a ride, not sitting down and struggling through it but rather staying strong and making the bike do what I want for much longer.

    Yes, over the years I’ve strayed – laziness occasionally, other programs at other times, including James’ Ultimate MTB program – awesome too but a bit more difficult to follow with frequent travel. However with my busy traveling schedule I keep coming back to the kettlebell as my go-to tool of choice so James’ Kettlebell Conditioning v2 got dusted off recently. It’s funny, as I was reading through it, I was wondering when a new one would come out. And boom, he announces it. Perfect timing for me, can’t wait to see what V3 has in store.

    In summary I’ll say this – over the last few years two things have stood out to me that make me feel better when I do them and worse when I don’t. Kettlebell work and running. I feel like a more capable human in terms of movement when I use a Kettlebell several times a week, and a better moving human means a better riding human. James has always done a great job in his programs of unlocking human movement first to make a better/stronger rider, and the Kettlebell is one of if not the best tool to do that.

    Reply • July 12 at 4:55 pm
    • bikejames bikejames says:

      Congrats, you’re the winner of one of the KB Conditioning v3 Release Bundles. Just send us an email to support@bikejames.com and we’ll get you hooked up!

      Reply • July 15 at 11:02 am
  33. Rosemary says:

    Hi James,
    I first heard about you through the Fat Burning Man podcast you were on! I love to mountain bike and also share your love of kettlebells. I would love to have a program to grow my strength and improve my bike skills:)
    Cheers for all that you do!!

    Reply • July 12 at 10:10 pm
  34. Chris Millins says:

    Hi James, I’m don’t own any of your programmes but I ride DH and am looking for a training regeme to take me to the next level. I always wanted to try KB training so fingers crossed you pick me 🙂

    Reply • July 13 at 8:32 am
  35. Jim Jackson says:

    Having worked through the body weight program and a couple of versions of the DB combos program, I am ready to as KB to the program!

    Reply • July 13 at 8:47 am
  36. Vlad B says:

    Hi James,

    I have a torn ACL on my left knee and my muscle atrophy was quite severe I had a 1 cm difference in diameter between my quads. The regular gym workout (leg extensions, leg press etc.) didn’t quite did it for me because I was always affraid of hurting my knee even more, with a kettel-bell (maybe sometimes I need two) I can train my complete lower body with a minimum risk of injury.
    I started doing the Goblet Squat and the KB Swing based on the articles on your site I’ve spent some quite some time on understanding the way I was supposed to perform them and after that I focused on mastering the move before adding weight to it. after a while I saw the improvement both on and off bike.
    Two weeks ago I went with some friends to the bike park and at the beginning of the day they were faster than me and this was mostly due to the skill level they are experienced riders while I am a beginer after a couple of runs while I warmed up and probably they got tired I managed to catch up with them.
    All the kettle-bell work that I do on a regular basis helped me with my body position on the bike I rode in a more centered/neutral position also my cornering improved and as an added bonus even with a couple of crashes I managed to ride strong the muscle mass provides cushioning and resistance. All in all it was a great day and I was able to enjoy it due to my training program that is based on your suggestions.
    I think that kettle-bell work is great for everybody on and off the bike it has the greatest bang for your buck (gains/time invested).
    Our sport is very demanding and risky, strength make a huge difference and it provides us some degree of protection.

    Thanks for all your great tips,
    Vlad

    Reply • July 13 at 9:19 am
  37. Jim says:

    I’ve been riding for years and have noticed as I age (now 55) the repetitive stresses build up and begin to hamper both performance on the bike and recovery. Looking forward to trying a KB program as I don’t have much time to ride much less exercise properly. Seems like a great return on the time invested.

    Reply • July 13 at 11:24 am
  38. Ryan Hales says:

    I feel stronger and more stable the more I use the kettlebell. The basic movements are great for real world application too.

    Reply • July 13 at 1:51 pm
  39. Matthew Cicoria says:

    Hey James, I have a few kettlebells and have used them here and there but I’m looking forward to learning how to use them more systematically. Thanks man!

    Reply • July 13 at 2:26 pm
  40. Robert R says:

    Hi James…I’ve recently hit the point where I’m trying to keep up with my kids on the trails as opposed to them keeping up with me. Sitting all day at my job is finally catching up with me. I currently do some basic kettlebell and body weight exercises but I need to up my game if I’m going to get back in front of the kids. I really enjoy working with kettlebells and look forward to the release of your new program. I’ve got the motivation. I just need to get pointed in the right direction, with a good routine, and I’m confident I can regain the strength I’ve lost.

    Reply • July 13 at 8:10 pm
  41. Keith M says:

    I won’t lie, my wife has been using kettle bells for years and bragging about the results, but I’ve refused to even consider them. Silly looking bell clappers is what I thought of them. I was sticking to free weights. But this year I was getting bored with my routine and had been reading the emails you keep sending me. A recent one caught my attention regarding the “Bulgarian Goat Bag Swings.” So one day during my strength training, I added it to my routine and…..nothing. Didn’t do a thing I thought, just made me look funny bowing with a kettle bell stuck on the middle of my chest. Then the next time I did them again and upped the weight just by 5lbs….holy crap. My hamstrings, hips and other ares were on fire the next day. I liked that, so I kept doing them for a few weeks…eventually I went MTB’ing (riding my SS) with some friends and…I’m not embellishing here…when I jumped into an attack position going up the hills I actually felt more stable, stronger and climbed faster. I know I climbed faster, b/c I was ahead of my buddy who always,ALWAYS beats me. After the past few rides, I’m almost convinced to start trying those Turkish things.

    Reply • July 14 at 9:21 am
  42. Andrea Heinrich says:

    I started mountainbiking just six months ago and am still a beginner. But my first trips in the Viennese Alps (I live in Austria) were so wonderful that I want to become a better biker and so it would be great to receive your helpful program 🙂

    Andrea

    Reply • July 15 at 12:20 pm

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