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Copyright © 2016 – MTB Strength Training Systems. All rights are reserved.
You may not distribute this report in any way. You may not sell it, or reprint any
part of it without written consent from the author, except for the inclusion of brief
quotations in a review.

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 Disclaimer
You must get your physician's approval before beginning this exercise program.
These recommendations are not medical guidelines but are for educational
purposes only. You must consult your physician prior to starting this program or if
you have any medical condition or injury that contraindicates physical activity.
This program is designed for healthy individuals 18 years and older only.
The information in this report is meant to supplement, not replace, proper
exercise training. All forms of exercise pose some inherent risks. The editors and
publishers advise readers to take full responsibility for their safety and know their
limits. Before practicing the exercises in this book, be sure that your equipment is
well-maintained, and do not take risks beyond your level of experience, aptitude,
training and fitness. The exercises and dietary programs in this book are not
intended as a substitute for any exercise routine or treatment or dietary regimen
that may have been prescribed by your physician.
Don't lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don't
perform any exercise unless you have been shown the proper technique by a
certified personal trainer or certified strength and conditioning specialist. Always
ask for instruction and assistance when lifting. Don't perform any exercise
without proper instruction. Always do a warm-up prior to strength training and
interval training. See your physician before starting any exercise or nutrition
program. If you are taking any medications, you must talk to your physician
before starting any exercise program, including this workout. If you experience
any lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician or
a registered dietician. If your physician recommends that you don't use this
workout, please follow your doctor's orders.

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Dear Fellow Mountain Biker,
Bodyweight training is a universal training method with a long history. Pretty much everyone
who has ever “trained” on any level, from ancient man to modern day Olympians, has used
bodyweight training. Doing a chin up, push up and bodyweight squat are exercises that have
been done by Spartans, Greek Athletes, Roman Gladiators, Medieval Knights, Old Time Strong
Men and you. When you think about it, bodyweight training is a pretty cool legacy that we
share with an impressive list of people.
Unfortunately, most of us need to go back to the roots of strength training and learn to truly
master our own bodyweight. Up until the modern fitness culture, strength was often built and
displayed using bodyweight, not machines and barbells. The term Calisthenics come for the
Greek words Kalos and Thenos, which roughly means “beautiful strength”, and it was originally
the term used for hardcore feats of bodyweight strength.
However, over time barbells and machines replaced the hardcore bodyweight exercises and the
term Calisthenics came to mean light, high rep exercises that you did to warm up or do in a
group class. The ability to master your own bodyweight was lost – old school strongmen,
powerlifters and bodybuilders were often able to execute handstands and handstand push ups,
something most of the modern group of these guys can’t claim. Along with this loss of respect
for hardcore bodyweight training something has been lost in our athletic development and this
program is my attempt to help mountain bikers everywhere regain that lost element of
athleticism.
Bodyweight training is the best way to improve body control and awareness which is essential
for learning new skills and improving your "flow" over rough, technical terrain. It is also easily
accessible by everyone and can be done anywhere, anytime. Bodyweight training also helps
improve our strength while decreasing the aches and pains. All in all it is something that I feel
should be an important part of every riders program.
Now, let's get to it…
Ride Strong,
James Wilson
MTB Strength Training Systems

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 No Gym, No Problem Workout Program
Table of Contents

Getting Started: Program Overview pg. 6

Workout Overview pg. 7
Workout Logs pg. 9
Weekly Training Plans pg. 9
Creating Your Customized Workout Program pg. 10
Other Resources pg. 14

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 Getting Started: Workout Overview
Everything you need to know is in this manual, your Coaching Cue Handouts and
the video demos. Included with this manual in your program download package
are Coaching Cue Handouts folders which show you how to perform all of the
exercises in the program. You can also click on the link below to see the Overview
Video, in which I walk you through the manual and setting up your workout
program.

Watching this video is the fastest and easiest way to get started with
the program.
https://youtu.be/ADrYhunVkZs

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 Workout Overview
Each workout follows the same three-part format:
1 - Pre-Workout Warm Up: This routine is designed to get you warmed up while
also mobilizing your joints to get them ready for a productive and safe workout.
2 - Strength Training: In this part of the workout you will be doing a variety of
exercises to help improve your strength, power and endurance. Each Phase will
have a Workout A and Workout B with each targeting different movements to
help develop a well-rounded foundation.
3 - Decompression Flow: You will end each workout with a short routine to help
decompress the joints and speed recovery.

You will find the workout logs for all 3 phases of the program with your program
materials. Everything you need to do the workouts is contained in the logs,
including links to video demos of each exercise and a video overview of the
workouts as well.

Circuits
When looking at the training logs you will notice that all of the workouts use
Circuits. Circuits are where you do one set of each exercise in the Circuit before
starting over with the first exercise. By repeating this process until you have
finished all of the sets for each of the exercises you are able to get more work
done in less time.
To help with this you will also find each exercise in a circuit labeled with a letter
and a number. The letter is the Circuit and the number is what order the exercise
is in that circuit. For example, the first Circuit will have A1 and A1 in front of the
exercises. The second Circuit will have B1 and B2, the third will have C1 and C2
and so on.

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 Sets X Reps
To the right of each exercise you will see how many sets (number of times you are
performing an exercise) and reps (how many times you do that exercise each time
you perform it) to do for each exercise. For example, 3 X 8 would mean that you
would do 8 reps of that exercise each time your performed it and you would
perform it 3 times.
You may find two numbers separated by a – in the Reps column, like 5-10 reps.
This is used to indicate a range of Reps you can choose from, doing at least the
lower number but no more than the highest number. For example, if the Reps
were 5-10 you would do at least 5 Reps but no more than 10 Reps.
Using ranges like this allows you to better customize the workouts to your current
fitness levels. If you are just starting out you may struggle getting through the
lowest reps and you can make it your goal to improve on those numbers. If you
are experienced with strength training you can increase the challenge by doing
more Reps.
Please note that instead of reps you may see a time to hold the exercises. For
example, if you saw 2 X 10-60 sec. then that would mean to hold the position for
at least 10 seconds and to build up to 60 seconds.

Rest Periods
You want to rest long enough between exercises and circuits so that you are not
still panting before starting the next set. Being able to breathe in and out through
your nose is a good indicator of being recovered enough. Don’t make the mistake
so many riders do and try to turn Strength Training into Cardio Training - there is a
time for both and doing so will compromise both.
The exception to this rule is during the Cardio Flow at the end of the workouts.
During these you do want to push your cardio more and so you will try to keep a
high pace and move from exercise to exercise as quickly as you can while also
maintaining good form. It is better to rest than it is to get hurt.

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 Workout Logs
Click the links below to download the Workout Logs for each phase. Each one
contains the Warm Up, Workout and Post-Workout Decompression Flow with
links to video demos of each exercise and drill.

Phase 1
Phase 2
Phase 3

Weekly Training Plans

While you can use the standard Monday, Wednesday and Friday alternating
workouts each time you train, I also know that some people want something with
more detail.
In the program materials that came with this manual you will find a Weekly
Training Plan that has different plans based on how many hours a week you have
to train and if you are able to ride your bike or not. Just pick the plan that works
best for you and follow it for a worry-free way to know how to put everything
together.
Click below to download the Weekly Training Plan.

Weekly Training Plan

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 Creating Your Customized Workout
Program
This part of the workout program is intended to help you create your own
customized workout programs when you are finished with the initial 3 Phases of
the No Gym No Problem Program. It is based on the principle of exercise
progressions, which means that you won't have a set workout program but
instead will use the best exercises for your current fitness levels. This program will
also grow with you as you improve and allow you to challenge yourself for a long
time.
You will find that you will progress faster with some exercise categories than
others. That is natural and another advantage of the exercise progressions
approach to creating your own customized workout. By allowing you to pick an
exercise that you can effectively do rather than arbitrarily have you try something
you are not prepared for you ensure your safety and long term results.
The application of this principle is actually pretty simple - you will find the 4
exercise categories that you will address with Workout A and Workout B on pages
18 and 19 of this manual. You will find 5-7 levels of progressions for each exercise
listed under each category along with a rep range listed under the name of the
exercise.
Start with Level 1 for each exercise category and go through the exercises in a
circuit fashion, resting at least 30-60 seconds between each exercise. Go through
the circuit 2-4 times depending on the time and energy you have for that day.
When you can do at least 2 sets of the max number of reps for an exercise you
can move to the next level exercise the next time you do that workout.
For example, in Workout A the Level 1 exercise listed under Bridging is Head
Bridge. You will also see that the suggested rep range is 5-15 reps. This means
that you want to shoot for at least 5 reps and when you can do at least 2 sets of
15 reps of the Head Bridge then you can move on to the Level 2 exercise, which is
the Bridge.

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Something to keep in mind with this routine - I have listed a range of reps for you
to do and the goal is obviously to build up to the highest number of reps listed.
However, do not compromise form and focus for more reps. I make everyone in
my facility start out at the lowest number of reps and learn how to make them as
hard as possible through purposefully creating more muscular tension than is
needed and then adding reps while maintaining that level of tension and
intensity.
Pounding out sloppy reps may cut it for some but remember than when you are
tired on the trail you will revert to how you train. You don't want your body to
even know what a crappy rep feels like so that when it is tired it keeps on moving
how you taught it, which should be with optimal form and maximum efficiency.
As an athlete whose sport is not "the gym" or "fitness" how you move matters far
more than how much you do.
You can access video demos of the progressions for each exercise category by
clicking the link below. Use the password nogymbw to access this private album -

https://vimeo.com/album/1914291

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 Progressions for Workout A

Bridging Push Ups Leg Raise Single Leg Hips

Level 1 Head Bridge Push Ups Flat Knee Raise Glute Bridge w/ Leg
Extension
X 5-15 reps X 5-20 reps X 5-20 reps
X 5-20 reps

Level 2 Bridge Close Push Ups Flat Frog Raise Marching Glute Bridge

X 5-15 reps X 5-20 reps X 5-20 reps X 5-20 reps

Level 3 Walk Back Bridge Uneven Push Flat Leg Raise Single Leg Hip Lift
Ups
X 1-5 reps X 5-20 reps X 5-15 reps
X 5-20 reps

Level 4 Walk Back & Up Bridge Push Up w/ Hanging Knee Single Leg RDL
Plank Row Raise
X 1-5 reps X 5-15 reps
X 5-20 reps X 5-15 reps

Level 5 Freestanding Bridge T Push Up Hanging Frog Single Leg Deadlift

Raise
X 1-5 reps X 3-10 reps per X 5-15 reps
side X 5-15 reps

Level 6 Freestanding Bridge to Lever Push Up Hanging Leg

Stand Raise
X 5-15 reps per
X 1-5 reps side X 5-15 reps

Level 7 Single Arm Push Hanging V Up

Up
X 5-15 reps
X 1-10 reps

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 Progressions for Workout B

Handstand Squatting Chin Ups Split Stance

Press

Level 1 Wall Headstand Squat Chin Up Stagger Stance Squat

X 10-60 seconds X 10-30 reps X 3-15 reps X 5-15 reps per side

Level 2 Wall Handstand Close Squat Pull Up Up-Downs

X 10-60 seconds X 10-30 reps X 3-15 reps X 5-10 reps per side

Level 3 Eccentric Handstand Single Leg Box Tactical Pull Up Split Squat
Press Squat
X 3-15 reps X 5-20 reps per side
X 1-5 reps X 3-10 reps

Level 4 Half Handstand Single Leg Squat Mixed Grip Chin Up Bulgarian Split Squat
Press
X 3-10 reps X 3-8 reps per side X 5-20 reps per side
X 1-5 reps

Level 5 Handstand Press Airborne Lunge Assisted Single Arm Reverse Lunge
Chin Up
X 1-10 reps X 1-10 reps X 5-20 reps per side
X 1-8 reps

Level 6 Full ROM Handstand Pistol Squat Eccentric Single Arm Reverse Lunge w/
Press Chin Up High Knee
X 1-10 reps
X 1-10 reps X 1-5 reps X 5-15 reps per side

Level 7 Uneven Handstand Single Arm Chin Up Forward Lunge

Press
X 1-5 reps X 5-15 reps per side
X 1-5 reps per side

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 Other Resources

Equipment - I use and recommend ONNIT brand equipment. They make high
quality Kettlebells, Sandbags, Steel Maces, Battle Ropes and Indian Clubs as well
as other stuff to stock your home gym.
http://www.onnit.com/bikejames

Supplements - I use and recommend the ONNIT brand supplements. They have a
wide variety of high quality supplements that can help support your training and
recovery. If you use the link below you can also save 10% off your order.
http://www.onnit.com/bikejames

Nutrition - If you want the best nutrition program to maximize your results then I
recommend Precision Nutrition. They have helped thousands of people from
Olympic athletes to weekend warriors find the nutrition approach that works best
for them and then stick with it.
http://tinyurl.com/mtbpnlink

BioForce HRV Monitor - Being able to monitor your recovery and avoid
overtraining can make a huge impact on your overall results. When you want to
take the guesswork out of how hard you should train for the best results then
check out the BioForce HRV Monitor.
https://eza.infusionsoft.com/go/HRV/JW1

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Here are some additional workout programs that you might find helpful on the
path to riding with more speed, endurance and confidence on the trail…
- The Ultimate MTB Workout Program: This workout program is designed with
one simple purpose - to be the best mountain bike training program on the
planet. When you are ready to take your training program to the highest level
possible then you can't do better than this workout program. Based on my years
of working with some of the best riders on the planet, this truly is the Ultimate
MTB Workout Program. Find out more at http://ultimatemtbworkout.com/

- 90 Day Skills and Fitness Program: Learn how to permanently fix the bad
movement habits that are really keeping you from improving your mountain bike
skills. It isn’t “bad technique” that’s stopping you from improving your mountain
bike skills. This program will fix the real cause - bad movement habits you don’t
even realize are holding you back on the trail. Improve your performance and
safety on the trail in just 90 days with the only workouts designed to integrate
mobility, strength and skills drills. Click here to learn more.

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- 15 Minute Trail Rider Tune Ups: Discover the ultra-targeted MTB strength and
mobility workouts that take just 15 minutes a day so you can ride harder and
faster even if you have no time to train. Get 28 workouts that help improve your
riding in minimal time with strategic focus on your weak links. Target different
skills and "problem areas" like cornering, sore low back and overall conditioning in
just 15 minutes with this collection of unique workouts designed to give you the
best results in the least amount of time. Click here to learn more.

- Group Coaching Membership: Get a new workout every month plus all of my
skills, mental, and nutrition training programs. This is a "must have" for any rider
who wants the access to the best mountain bike fitness and skills training library
to help them improve their riding. Click here to learn more.

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- MTB DB Conditioning Workout Program: All you need is 45 minutes and a pair
of adjustable dumbbells to see ride changing results with this workout program.
This is my most popular workout program for good reason - it is simple but
brutally effective. When you're ready to experience the ride changing power of
strength training but you don't have a lot of time and/ or strength training
experience then this is your workout. Find out more at http://dbcombos.com/

- MTB Kettlebell Conditioning Program: This workout program combines the

power and endurance benefits of kettlebell training with the unique perspective
of MTB Strength Training Systems to bring a workout program that is sure to
challenge even the fittest rider. If you have some strength training experience and
are looking for a new challenge that will noticeably boost your power and
endurance on the trail then this is the workout you've been looking for. Find out
more at http://mtbkettlebellconditioning.com/

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- 30 Day Low Back Pain Program: Discover the simple 3 Step Formula that will
reduce low back pain both on and off the bike so that you can ride as long and
fast as you want while doing it all pain free. Instantly improve your hip mobility
and core strength with the only program designed to target the real causes of low
back pain on the trail…too much seated pedaling! In only 30 days you’ll
completely change your hip mobility, trail specific core strength and ability to
stand up more, letting you ride with less pain and have more fun on the trail. Click
here to learn more.

- MTB Mobility Follow- Along Routines: Attention: Riders suffering from nagging
aches and pains brought on by poor mobility in the ankles, knees, hips, low back
and/ or shoulders. Discover the simple 15 minute Follow-Along routines that will
instantly improve your mobility, letting you perform at a higher level with less
pain. Just click play on these follow-along videos as I show you how to go beyond
stretching to unlock your stiff joints and find a new way to move on your bike.
Click here to learn more.

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