Transitioning Into the Off-Season - A New Training Series

Oct 10, 2017
by James Wilson  
When I first started MTB Strength Training Systems in 2005 my main goal was to help other mountain bikers discover the power of a 21st-century strength and conditioning program. And in the last 12 years, I’ve had the good fortune to help thousands of riders through my online training and coaching programs, but I’ve always felt that I could do more.

Which is why, starting this month, I am going to start sharing a new monthly workout with you. These workouts will follow the demands of a regular riding season, starting this month with the start of your transition from the end of the riding season into off-season training.

These workouts will also be pretty basic – they won’t use any hardcore, complicated exercises or a lot of training equipment. All you’ll need is bodyweight and a few dumbbells or kettlebells. My goal is for them to be something that anyone can do with minimal equipment and experience.

To make it as easy as possible I include a warm-up, workout, and decompression flow with video demos of everything. You’ll also get a weekly training plan to show you how to best use the workouts.

So, now that all of that is out of the way, let’s get started with your first workout…

The first part of any off-season training program can be tricky.

The goal of this part of your training program is to transition your body into the rigors of off-season training while still respecting the current demands you are placing on it. Trying to balance the accumulated fatigue of the riding season, the fact that you are still riding hard and that you need to do some strength and mobility training isn’t easy.

Fall Riding in CB

That’s why I like to focus on bodyweight training during this time of the year.

It is easy to do, portable and relatively easy on the body and joints. It also builds strength, body awareness and helps condition the body for harder training later on.

For this reason, you’ll find that this month’s workout is taken from my No Gym, No Problem Bodyweight Training Program. By combining the best bodyweight training exercises in the most MTB specific ways, it is the perfect way to start your off-season training.

Transitioning Into the Off-Season - A New Training Series

Just click on the link below to download the PDF file with everything you need – Warm Up, Workout, and Decompression Flow… all with videos included.

I hope you enjoy this month’s workouts and let me know if you have any questions or suggestions regarding this new workout series.

Until next time…

Ride Strong,

James Wilson
MTB Strength Training Systems

James Wilson is the owner of MTB Strength Training Systems and has been helping riders improve their fitness and skills since 2005. As the strength and conditioning coach for World Cup Teams and 4 National Championships his unique approach has been proven at the highest levels. He has also helped thousands of riders around the world through his blog, podcast, and online training programs.

You can find out more at where you can also sign up for more free workouts and training tips to help you get started on the way to riding with more power, endurance, and confidence today.

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Member since Feb 3, 2009
59 articles

  • 16 0
 Hey, as a show of support I just want to say that I've followed your programs for the past two years and seen a marked improvement in my riding. I use to just ride my bike for training so I'm sure any weightlifting would have helped, but your programs definitely feel more targeted. Also I survived three crashes this year without major injury, and I think the shoulder/upper body strength I've built really helped keep things together.

So rock on dude, thanks for sharing!
  • 2 0
 Thanks, glad the programs are working for you. But like I always say, I just provide the direction, it is your hard work that is getting you the results. Keep it up and ride strong!
  • 5 1
 You poor poor Americans with your amazing sunny climates... Suck my B**** Big Grin
  • 5 2
 Funny thing is, my season is just getting started... it's finally not 120 degrees outside, wooo!
  • 2 1
 Yeah, the 365 so cal season is just getting rolling.... into the best, damp cooler part!
  • 2 1
 Same! Love it.
  • 2 0
 I like to transition with a fat fist full of pepperoni sticks and a crate of malted beverages.
  • 1 0
 Gawd, James!

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