Ride harder, faster and stronger with a workout designed specifically for mountain bike riders and racers. This program will help any rider — especially gravity folks.

Normal price: $147

Lee Likes Bikes bro’ price: $97

>> Get the Ultimate MTB Workout Program

James isn’t allowed to wear a shirt.

Who: James Wilson is a professional strength coach and a dedicated mountain biker. He has combined his profession and his passion into the MTB Strength Training Program.

What: This is an extremely detailed strength training program tailored to mountain bike riders. James focuses on range of motion, strength, power and anaerobic fitness. He sees “saddle fitness” as a separate specialty, and he leaves that to other experts. If you can do his workout two or three times a week plus have fun on your bike, you’ll be set.

Although he is a professional trainer, James would rather ride than lift stuff in a gym. His program is short, efficient and can be followed even without a fully-equipped gym. I rocked the program last season with just an exercise ball, some exercise bands and a set of adjustable dumbbells.

Why: This program will make you stronger. I followed it faithfully last winter and spring, and I came into this season more stable, more confident and more powerful than ever — even though I was riding less than usual. If you’re too busy to ride as much as you want, this could be your ticket. His site has lots of testimonials from recreational and pro riders alike.

Thanks to the MTB Strength Training Program, I went to Sea Otter 2007 feeling strong and confident.

How:
The MTB Strength Training Program workouts are arranged in three-week phases, with each phase working a specific goal (mobility, strength, etc) and each day working specific movement patterns (vertical push, vertical pull, hip flexion, etc.).

Each one-hour workout starts with seemingly easy but very technical isolation exercises. You might activate your glutes, or your upper shoulders, or whatever. These are subtle, and to get the effect you have to pay attention.

10 minutes into the workout you might think, “This is easy; I’ll go for a ride afterward.” … Just wait.

James’ moves use low weight, high coordination and surprisingly high effort. Exercises like the YTMW, pistol squats, one-legged deadlifts and the Turksh Getup use your body in ways you never thought of — and make you sore in ways you didn’t think possible.

45 minutes into the workout, you’re doing whole-body, weight-bearing, highly technical exercises, and you’re thinking uncool thoughts about Mr. Wilson. Around this time, I really hate that guy.

Each workout ends with about five minutes of anaerobic conditioning. You might do 30 seconds on, 30 off, or a time ladder of 15/30/45/60. You can do just about any full-body exercise; I do burpees — and it kicks my butt.

James provides three workouts a week, but two are plenty if you’re also riding, skiing or whatever. If you’re too busy to ride as much as you want, this could be your ticket.

What it includes:
You get a lot for your money. The Ultimate MTB Workout Program includes:

- 16-week workout program
- Fully detailed workouts
- Training logs
- MTB mobility training program
- Recovery strategies
- Nutrition program
- Supplement list
- Audio CD
- Demo DVD
- 200+ page manual
- Two 30-minute phone consultations
- 60-day money back guarantee. Yeah that’s right: No risk!

Normal price: $147

Lee Likes Bikes bro’ price: $97

>> Get the Ultimate MTB Workout Program

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For a simpler, lower-cost training program, check out the MTB DB Combo Workout Program.