Your chance to win my newest Kettlebell Program plus $288 worth of programs and training.

About a year ago I came out with the MTB Kettlebell Conditioning Program because 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 the last year 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 thank all of the riders who have invested in the program over the last year 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 the main reason that I am always learning more and refining my craft.

To that end I am currently working on an all-new updated version of the MTB Kettlebell Conditioning Program and it is scheduled to be released on Monday the 12th. I’ll be having a special pre-sale offer next week 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 on this blog post sharing how kettlebell training has helped your riding and/ or why you think this program could help you with your goals as a rider.

On Monday I’ll randomly be picking 3 winners who will get a free copy of the new MTB Kettlebell Conditioning Program v2 when it is released on the 12th.

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 Monday and also announcing how you can get a discount on the new MTB Kettlebell Conditioning Program v2 plus score some sweet bonuses as well. Good luck, time for me to get back to work so I can have this new program ready for the 12th

-James Wilson-



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  1. Geoffrey says:

    I have been using kettlebells for a few years now. I have gone through UMWP 3, and now I’ve almost gone through UMWP 4.0 twice. I just climbed a favorite hill this morning, but this time on a singlespeed. I could feel the core engaged, I could feel the power from the hips and the tension in my sides. I was 12 seconds off my best time ever. I’m looking forward to continuing to making myself stronger, safer, and in more control on the bike.

    Reply • November 2 at 11:33 am
  2. Patrick says:

    I started using kettlebells after seeing a turkish getup video on MTBSTS back in January and quickly implemented it into my gym routine to get some variety and full-body workouts. I also learned of the swings after reading “4-Hour Body” by Tim Ferriss. Unfortunately, my gym’s largest kettlebell is 15lbs. so I’ve had to go for maximum reps. I recently saw a guy doing the TGU with a 50lbs sandbag, but I don’t think I ready to try that in the middle of the gym and look a fool. haha. Kettlebells have definitely helped with my fitness thus far and can’t wait to see how far I can go. Cheers.

    Reply • November 2 at 11:34 am
  3. Zac says:

    I’ve never done your kettle ball training, but I’d really like to. I’m finding more and more as I perfect my skills that there are certain movements I do not have the strength to perform without cheating. For example, I find manualling difficult because I cannot lunge my heels forward enough to lift the front wheel without pre-loading the fork.

    Reply • November 2 at 11:55 am
  4. Dave Pike says:

    I can’t begin to express how much kettle bell training and specifically James Wilson’s Kettle Bell Training program have helped with my riding. I say this to my friends so much I feel like I should be getting paid for it! But honestly, after being Division I Athlete in both football and lacrosse, I can say that no weight training has provided better results for me in the field-or riding a bike than the kettle bell program designed by James Wilson. I took this season off from racing (DH and Enduro) to concentrate on other things, but I’m positive that when I return to competition next season, after both riding my bike plenty and supplementing with James’ kettle bell training, I’m going to be a much better, much more balanced rider. Completely stoked on everything this guy does!

    Reply • November 2 at 12:03 pm
    • bikejames bikejames says:

      Hey Dave, congratulations…you are the Grand Prize Winner! Just send me an email to and we’ll get you your prizes. Thanks for the entering and for the awesome feedback.

      Reply • November 5 at 8:29 am
  5. Adam H says:

    As an MTB skills coach, i’ve just started using kettlebells instead of the ‘old school’ olympic lifts. So far i’ve already increased my power and feel much more in control on rough descents!
    Hoping to improve my riding further and also pass advice onto others who have yet to see the light!
    Happy trails!

    Reply • November 2 at 12:03 pm
  6. Jon B says:

    After years of being a better technical rider but getting crushed on hills, i was ready for a change. The db combos program was a great start, the kettle bell program will be a great way to keep the progress going!

    Reply • November 2 at 12:06 pm
  7. Mark says:

    I use a lot of different styles of training to meet my mountain biking goals, but if I had to pick just one, kettle bell training would be it. It is hands down the most convenient, cost-effective and transferable (to the trail) workout I have used. I even got my girlfriend on a mini routine to improve her basic fitness and strength. I have used James’s original dumbbell program as well, and enjoy learning new techniques and perspectives from your blog (thanks for putting out all the content you do!) I would definitely be stoked to try your new KB program!

    Reply • November 2 at 12:12 pm
  8. Tim says:

    As a new rider who hit the training wall due to using riding only, kettle bells have saved me. I ride with much younger people, and short of lacking cardio they cannot out ride me on technical trails. I have gone from walking over the tough stuff to riding over and then some.

    Reply • November 2 at 12:15 pm
  9. Andrew says:

    I just started using kettle bells 3 weeks ago. I do not have any mtb trails in my area so I am not sure how using the kettle bells has effected my riding yet, but I am getting ready to go race next week and I can’t wait to see how much stronger I have gotten. The kettle bells allow a very unique and focused work out. In the 4 years of bike racing I participated in as a teenager, my teammates and I never did anything like this, but I can imagine that we would have been a lot stronger if we did.

    Reply • November 2 at 12:17 pm
  10. Brad from OC says:

    I bought kb’s after watching your videos (and listening to the Joe Rogan podcast). The thing that has helped my riding the most are the squats and all of their variants. I feel like they have worked some of my neglected leg muscles, which has helped me with my steep technical climbs and longer sustained climbs. I don’t get as tired. Thanks for helping to turn me on to them. It’s now my favorite kind of workout (besides riding of course!). Brad

    Reply • November 2 at 12:23 pm
  11. Mauro says:

    Well, James last year I came to realization that I was a physical wreck: not overweight but puffing & panting just to recover my lagguage from the airport baggage belt. So I decided to buy a Mountain Bike. I am a committed person and I started pedalling: you can imagine my puffing & panting the first time… I improved over time but I was unable to find a way to gain sufficient energy endurance to get to the trails without feeling wasted in one hour. Enter your KB program: I am three weeks into it and you put a smile on my face every time I complete my workout. It is more than physical, it is pure happinees = better endurance on the trail, more committment, more happiness!
    One final point that goes to your generosity: with the KB program
    you give 30-day free access to your Personal Coaching Website, which is atreasure trove of practical tips and free additional workouts (I particualry appreciate the 15 TRTUs, due to my travelling schedule)). Yes, thanks to James I now RIDE STRONG! Thank you. Mauro from Rome, Italy

    Reply • November 2 at 12:35 pm
  12. Michael says:

    Your kettle bell program has been a great challenge. It’s not that I haven’t lifted weights before. I have and for a few years. It is that kettle bells develop dynamic, functional strength. Your program is targeted towards the distinct needs of mountain bikers. The only worry a MTB racer should have is of a competitor adopting the same program. Thank you.

    Reply • November 2 at 12:59 pm
  13. Jim says:

    I’ve not done ANY kettleball training, but variety is good. I follow the blog to learn new training ideas, this seems to be yet another area I could try.

    Reply • November 2 at 1:04 pm
    • bikejames bikejames says:

      Hey Jim, looks like you got your wish. You are the winner of a copy of the new MTB KB Conditioning Program v2. Just send me an email to with the email you want the program sent to when it is released on Monday the 12th and we’ll get you taken care of. Thanks for entering, looking forward to hearing you feedback on this new program.

      Reply • November 5 at 8:31 am
  14. Peter says:

    I started reading this site last autumn, in the winter I used the KB program, as a result this year I’m in best form in my life (and I’m 38).

    Reply • November 2 at 1:13 pm
  15. Luis says:

    Never use this type of training before and after doing for some time the Bodyweight program It’s time to go to the next level and continue my road to by a better XC racer.

    Reply • November 2 at 1:24 pm
  16. Erik says:

    Kettle bells rock! My power has improved and my ability, especially late in a race, to stay strong is evident. In addition to the benefits, they are fun(in a sick way) and versatile. James has shown many great ways to improve with the help of the KB’s. I am currently doing his hip workout to help me get stronger in an area that we often neglect.

    Reply • November 2 at 1:40 pm
  17. Tate says:

    I have never been that into going to the gym for the main reason that I don’t really know what exorcises to do to get the results that I want and it has always been a little boring when I go. I only recently signed up to the website and I started to pick up some exorcises and now going to the gym is starting to get more interesting. I think if I had a set program to stick to I could see some good results in strength on the bike on longer rides (especially in my core) and being able to maneuver around the bike.
    Enjoying the website so far.

    Reply • November 2 at 1:56 pm
  18. Collin I says:

    Simple – kettlebells help me train in specific ways that are very difficult to replicate off the bike. I weigh over 300lbs, and that much mass isn’t easy to transition properly on a bike. While I’m slowly losing weight, nothing has generated the strength gains that your kettlebell exercises have. Hands down.

    Reply • November 2 at 2:00 pm
  19. James says:

    I am nearly 65 and was frustrated with decreased performance (slower and weaker climbing) even though I have worked out all my life at the gym on machines with the “same ol” routines. Enter the kettle bell and MTB strenght training 7 months ago and in about 3 months I could really notice my old strenght back. Flexibility was improved.I lost weight. I can ride all day. I actually look forward to the work-outs and the variety of work outs. We travel with a camper and in about a 6’x6′ space in 45 minutes, I can get a fabulous strength,cardio, and flexibility work out! I think this form of excercise and coaching will help me improve and maintain my overall mountain biking in my “yougner” years! Thanks!

    Reply • November 2 at 2:32 pm
  20. Mark says:

    I bought my first KB after reading the 4 Hour Body, however James’ KB Program provides a great progression to learn good form for learning the classic KB moves, such as TGU and Swings, as well as using them for High Tension Cardio work. This definitely helped me develop the strength and endurance necessary to complete the 80k of Alpine downhill at the Pass’Portes du Soleil this summer. I think it also helped when I broke my shoulder this summer: not only did I have full mobility again within 6 weeks, but I was riding those same Alpine descents 10 weeks later!

    Reply • November 2 at 2:33 pm
  21. Nick says:

    I’m looking forward to using KB this winter supplement training. Just got a room in my place set up to accommodate this! Your KB training program will definitely be useful.

    Reply • November 2 at 2:47 pm
  22. Pete Foret says:

    I have friends who have been using the kettle ball for months now and they swear bu it. Being a single father I do not have the money to get one but I am saving up. I look forward to getting one soon so I can improve my MTN biking skills.

    Reply • November 2 at 3:18 pm
  23. Dennis Webb says:

    I have used your freely available instructional videos (kettle bell and others), and the have greatly helped me improve my riding. Would love th kb (and other) programs, but budget at the moment is pretty tight… Thanks for all you do for us…

    Reply • November 2 at 3:28 pm
  24. Lee Ransdell says:

    I completed the DB workout early this year. I had a great year of racing. Looking forward to switching it up using the Kettlebell program.

    Reply • November 2 at 4:25 pm
  25. Lynne says:

    I’ve been a KB user for years; I got my RKC several years ago. I drifted away from KBs and into a variety of other fitness pursuits, but James’ programs, and the re-focus on swings, TGUs, and good form has definitely made a difference in hip pop for climbing and in shoulder stability – I find less ache in my upper body after a hard ride.

    Reply • November 2 at 6:18 pm
  26. Bob says:

    I used to have constant back pain after about an hour worth of riding. I started with your db combos and then progressed to the kettle bell workout. I no longer have any back discomfort, even after multiple hour rides. The best thing about the KB program is that I can do it at home on my schedule with only limited equipment..

    Reply • November 2 at 6:43 pm
  27. I have been using you workout programs for the past two years now and have realized the importance of varying your training by using kettlebells and unilateral training instead of only doing the popular bench press, curls etc. Your training has gotten me to the Downhill World Championships and with the help of your programs this off season I will be racing a full World Cup schedule next year. Thanks James

    Reply • November 2 at 9:25 pm
  28. betsy says:

    I did my first xterra in October and really, really enjoyed it. My 2013 goal is to qualify for Worlds and in order to do that I need to address all aspects my training. I believe the dynamic exercises that you are capable of doing with a kettle ball are perfect for becoming a stronger mountain biker as well as swimmer and runner. I read all of your posts and think that you really focus on a component of training that is really missing in the training of so many people. Thank you for sharing all of your expertise and knowledge to help others reach their goals.

    Reply • November 2 at 10:02 pm
  29. Drew says:

    To be honest I don’t know a thing about kettle bells. All I know is you got me to switch from clip less to flats last year and it has made me undoubtedly a better rider. Because of this and have no question in my mind that I gotta get me some kb’s

    Reply • November 2 at 10:03 pm
    • bikejames bikejames says:

      Hey Drew, looks like you’re going to get to try this program because you are the winner of a copy of the new MTB KB Conditioning Program v2. Just send me an email to with the email you want the program sent to when it is released on Monday the 12th and we’ll get you taken care of. Thanks for entering, looking forward to hearing you feedback on this new program.

      Reply • November 5 at 8:31 am
  30. Zach Sheets says:

    I’ve tried a few different programs of yours, the no gym no problem being my favorite, but I still try to incorporate the kettlebell exercises into my workouts. I usually only get a few hours a week on the bike but continue to get faster thanks to your programs and everything you put out there for free. thanks

    Reply • November 3 at 12:17 am
  31. DKR says:

    I like all your videos with KB or DB exercises. They helped me to prepare for a race just in one month after I hadn’t ridden for two months! Swings, snatches, various squats did great job for my thighs, I felt much stronger while climbing uphill.
    Now I am continuing working out with KB, I like that I don’t need much time.

    Reply • November 3 at 2:26 am
  32. Ray says:

    I ride with a group of decent mountain bikers but a lot of them use road riding to train and also have a lot more money to spend on their bikes than me. I want to prove that you can use skill and strength to be fast, and more importantly, have fun on a mountain bike without spending all my free time in the saddle and all my cash on the bike. I will be finishing the db workout in a few weeks and I am feeling the benefits so it would be great to move on to the kb program.

    Reply • November 3 at 6:57 am
  33. James says:

    “Don’t make simple things hard” James is teaching us how to become better riders with a simple, easy to understand way. I have learned, and now believe, that it is not complicated to become stronger, faster, and more confident on the trails.

    Reply • November 3 at 7:02 am
  34. Rae says:

    I’m constantly tweaking my plans to try to maximize my off season in order to be as fit as possible for DHing primarily, also dirt jumping. It’s really hard to do, since I can’t DH at all from Oct-Apr and XC only goes so far to get me ready. From my limited experience with them so far, I found that kettlebells are conducive to increasing explosive power, strength, and balance while recruiting many muscle groups – I think they might just the right addition and I’m getting motivated just thinking about it!

    Reply • November 3 at 7:49 am
  35. Scott says:

    The kettlebell is a bit of a strange object compared to the normal tools you find you the gym. Kettlebells force you you to focus on proper movement. They don’t allow you to get away with bad form. The kettlebell workouts help ingrain proper movement and body position so that they become second nature when you ride your bike. My favorite exercise, the kettlebell swing.

    Reply • November 3 at 2:35 pm
  36. Kai says:

    Have been training CFE for 3 years now to boost up my endurance & pedaling power.
    I experienced that KB training as intense full body workout is very effective.
    My riding has improved a lot but still I been missing more MTB specific strength training to my routine.
    So I did some research, found and few months back after trying out some free demos decided to change crossfit to UMWP. Looking forward to feel the difference next season.

    Reply • November 3 at 4:11 pm
  37. Jim says:

    James – have not been able to invest in kettlebells but always enjoy reading your posts! One day I’ll get the bells and your program… I am very keen to try something different from the typical training to help continue to improve my endurance and strength while riding – kind of tough to do now that I am past 50 but I don’t plan on giving up and sitting on the couch any time soon. Thank you for all that you do! Blessings! Jim

    Reply • November 3 at 4:54 pm
  38. Chris says:

    Started several years back with db program which was great. Have started to incorporate kettleballs and have been very pleased. Can’t wait to see Jame’s latest version of kettleball workouts!

    Reply • November 3 at 8:02 pm
  39. Rick says:

    I have been utilizing the kettlebell training for a few years now. It has helped in all aspects of my riding on the trails and with my dirt jumping abilities. Last year we started a 4X class at the local BMX track. The kettlebell swing helped me with my gated starts getting me the holeshot most races. I will be adding more kettlebells to my collection this year!

    Reply • November 3 at 8:46 pm
  40. Darrin Tommy says:

    I started using KB’s after buying the ultimate workout, and wow!! The simple KB Swing as an example is so effective…it improves core, lower back, leg strength and for me what I enjoy most is the heart rate zone I am working in – I’m usually between 75% – 85% which is great because while riding that’s where my heart rate is mostly, thus this type of training mimics this and thus improves my ability to combat fatigue, add power in technical switchbacks going up and control coming down.

    Kettle bell combo drills like : KB swing into Goblet Squat into KB Shoulder Press – repeats in blocks of five, ten minutes – Amazeballs!!! Workout

    Reply • November 3 at 9:26 pm
  41. Ertsi says:

    I picked up the DB Combos program about two years ago I got hooked. The improvements on and off the bike where immense. DB Combos obviously didn’t involve kettlebells but the UMWP 3 and 4 that I later followed through did. I was really fond of the compination of bodyweight and weighted exercises in the UMWP 4.

    I would like to do the UMWP 4 all over again but unfortunately it seems that I just don’t have the change to hit the gym regularly enough. Nothing prevents me training at home regularly so I have been doing the No Gym, No Problem -program for a while now and been thinking of picking up the kettlebell soon…

    Reply • November 4 at 1:06 am
    • bikejames bikejames says:

      Hey Ertsi, you are the winner of a copy of the new MTB KB Conditioning Program v2. Just send me an email to with the email you want the program sent to when it is released on Monday the 12th and we’ll get you taken care of. Thanks for entering, looking forward to hearing you feedback on this new program.

      Reply • November 5 at 8:32 am
  42. Ben says:

    I’ve used kettlebells in the gym occasionally and while I think that they’re a very useful tool and a great alternative to lifting weights the conventional way, I always felt that the exercises I was instructed to do in the gym could be more targeted to help with my riding. I recently saw your video on using kettlebells to improve wrist strength and was very interested.

    On paper a kettlebell workout makes a lot of sense for downhill – circuit based training with high intensity. Having quit the gym recently and invested in a home TRX, I’m looking for a good reason to extend my program and maybe add a few kettlebells to my collection.

    Reply • November 4 at 5:00 am
  43. David says:

    I was amazed at my progress using your UMTB workout. But I found I wasn’t working out as much as I should due to the length of the workouts. I am looking forward to the shorter, more intense workouts which are in your kettlebell program.

    Reply • November 4 at 6:28 am
  44. Scott Guhl says:

    I have been racing mountain bikes for 2 years now. With all of the different approaches to training, it is difficult to know what works unless you try using the advertised products and suggestions. I am 53 years young and read about the kettllebell training, but have not yet jumped on board to give it a try. I have a new exercise room in my house filled with different types of equipment. My wife would probably question me buying into another workout program, although I think the kettlebell training would be a great addition.

    Reply • November 4 at 6:51 am
  45. With snow in the forecast. I just finished up my first full summer of mountain biking. I only found your site about a month ago and have been dying to get to your kettlebell training programs and workout hard for the off season at home. Excited to try the bike specific workouts to build up much needed strength.

    Reply • November 4 at 8:06 am
  46. james k says:

    for me kettlebell training has taken me from being controlled by a shifting weight to leading the weight shift and being in control myself, a reliable training partner who won’t let you down and is always there to kick your ass.

    Reply • November 4 at 9:22 am
  47. Phil says:

    Well James, as you probably know, I’ve been following your stuff for close to two years now. Your programs helped me rehab from shoulder surgery in pretty short order. I’ve done endurance races over the last three years and done lots of all mountain riding. The db combos, 15 min tru’s, pull-ups, chin-ups, and kettlebell swings have all made a huge difference in my riding and my overall health. This year I also bought a downhill bike and raced a few times this summer and actually made the podium. I also spent a couple of weekends at bike parks with friends riding all day long for two solid days each time and I know that because of your workouts I was able to hang. I’m ready to try something new so as one of the guys we ride with always says…”pick me! pick me!”


    Reply • November 4 at 11:02 am
  48. Jonas says:

    It’s pretty easy to say how your kettle bell program has helped me: Before I had pretty bad imbalances in my hip/back and in order to be able to ride I frequently visited both a chiropractic and a physical therapist. Neither was able to really get a long-lasting fix. The kettlebell program on the other hand, has been spot on to fix the root cause of my issues. Can’t live (read: ride) without it. Really looking forward to trying out your new program.

    Reply • November 4 at 3:44 pm
  49. FCC says:

    I started mtb riding and racing just over a year ago. I’ve enjoyed my time on the trails and have really enjoyed dropping 25 lbs. I have not done nearly enough training off the bike. I have read about the kb program and think it would be perfect for my limited time and budget.

    Reply • November 4 at 7:40 pm
  50. Jen says:

    I bought one of your early programs a long time ago, but it was over my head. I’m stronger now than I ever was through doing more weight-training. I have done some kettlebell work and I would really like to do more mtb-specific training. I’ve learned focused time off the bike is definitely beneficial in creating a stronger, less injury-prone athlete. As I rolled into my 40s injuries became all too common and now I’m training to hold up my part of a 2-woman 24 hour race in February! I hope I don’t let my teammate down.

    Reply • November 4 at 7:46 pm
  51. bearhair says:

    Kettlebell, proper training, will keep you better than those younger dudes who now ride in the rear. The best training and tips are undoubtly coming out of James Mountain Bike Training series. I have turned 58 and tuned in to James instruction. Since them I now outlast and outrun my riding partners of ages 34, 36 and 45. What can be better than keeping ahead of your younger friends ? Thank you so much James !!! May more kettlebell instruction keep coming my and our ways !

    Reply • November 4 at 8:01 pm
  52. Mick Williams says:

    I purchased the kettlebell program after having a “rougher than normal” accident on the mtn bike which resulted in a broken humerous in 3 spots requiring a titanium plate with 9 screws to remind me that good bike handling skills and strength make for a faster fun ride. This plate cost more than my carbon fiber “tallboy” and isn’t anywhere near as fun. Unfortunately I injured my good shoulder trying to get back into shape and have yet to get into the “swing” of things using the kettlebell program other than some squats mostly. I am eagerly anticipating kicking off a program within the next couple of weeks. I am 59 years young and also have to constantly do some kind of exercise to help keep some serious arthritis from getting the best of me. My Dr. once asked me if I wanted to go on disability due to the seriousness of my condition, I declined because I’m convinced that a good exercise regimen can be as beneficial as some drugs without detrimental side effects, a good exercise program like cycling is a type of a “fountain of youth. I believe I would gain some tremendous benefits from winning this contest and would be a powerful testimonial as to the caliber of your program. I think your program and coaching would encourage me and provide a catalyst to help me get back to and surpass my sport racing form of 4-5 years ago.

    Reply • November 4 at 9:56 pm
  53. Paul Cooper says:

    I started the kettlebell workout with a bit off a can’t see this working but I will give it a try attitude. Now the surprise is that the first benifit is that the program balances my body out making everything in more control, a added bonus is that this helped my snowboarding also :), so back to mountainbiking I noticed great improvements in any short sharpe hills, being able to hit them hard and over the top with still enough to start to push on the way down again, just making my riding not only better but more enjoyable.

    Reply • November 5 at 3:47 am
  54. Dennis says:

    The biggest improvement is my balance. Stuff that would get me off my bike I can flow over it.

    Reply • November 5 at 7:23 am

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