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© MTB Strength Training Systems [Link]
WARNING: This eBook is for your personal use
only. You may NOT Give Away, Share or Resell
This Intellectual Property in Any Way
All Rights Reserved
Copyright © 2018 – 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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© MTB Strength Training Systems [Link]
As a fellow rider, I am always looking for an edge to help me on the trail. We all
want to ride with more power, endurance while avoiding injuries and for me, few
things have been as effective as Ramping Isometrics.
I know that once you go through this program you will be able to climb faster, ride
longer and be able to confidently ride things that gave you problems before. And
since Ramping Isometric training can be done at home with minimal time and
equipment, getting your workouts in couldn’t be easier.
So let’s get started with the program…but as we get going keep two things in
mind.
First, the first few workouts are the hardest because you probably aren’t familiar
with the workout format. If you can make it through the first week, then you’ll
find that getting through the workouts are much easier and the exercises make
more sense.
Second, you need to strike while the iron is hot, so to speak. This means that it is
very important that you do your first workout within the next day or two.
If you wait until everything is perfect, you’ll never get started. Know that you will
make mistakes your first few workouts but that is just part of the learning process
that everyone goes through.
Remember that fortune favors the bold so take action and know that you’ll get
things figured out as you go. And of course, if you need any help please let me
know, I’m here to make sure you succeed and see the results you deserve on the
trail.
Until next time…
Ride Strong,
James Wilson
MTB Strength Training Systems
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Table of Contents
Program Overview pg. 5
How to Perform Ramping Isometrics pg. 6
What You Need pg. 7
Breathing and Staying Relaxed - Safety pg. 8
Workout Overview pg. 8
Pre-Workout Warm Up pg. 9
Workout & Exercise Demos pg. 10
Weekly Training Plans pg. 12
Recommended Resources pg. 13
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Ramping Isometrics Overview
Watch this video to see a quick over view of the Ramping Isometrics and how to
perform them:
[Link]
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How to Perform Ramping Isometrics
This program is based on the Ramping Isometrics training method.
Isometrics have you get into a position and apply force into an immovable object,
which results in a lot of muscle tension but no movement.
Ramping Isometrics have you “ramp up” the amount of tension/ effort you are
applying into the immovable object every 30 seconds, building up to momentary
failure by exhausting the muscles ability to create any more tension.
To perform an exercise using this training method you:
1 - Set a timer to beep every 30 seconds. I use the GymNext Flex Timer app but
anything that you can set to beep every 30 seconds is fine.
2 - Get set up in your position and hit start on the timer.
3 - During the first 30 seconds apply 50% effort into the exercise.
4 - When the timer goes off “ramp up” your effort to 80%, which is right on the
edge of being uncomfortable. Don’t change positions or move in any way, just
increase the tension being created.
5 - When the timer goes off again “ramp up” to 100% effort, giving it whatever
you have left. You’ll really have to focus on not moving or changing positions.
6 - When the timer goes off again slowly release the tension and relax.
7 - Rest long enough to get your breathing under control and move on to the next
exercise, repeating until you have finished the workout.
Remember that you are only doing one set of each exercise so don’t hold back.
The instinct to find a way to make it easier will be strong and you will have to fight
it to get the most out of this training method.
It may also take a few workouts until you really start to get the feel for this
training method. Just stick with it and each workout you will find your ability to
control and sustain tension will get better.
For more info on Ramping Isometrics and how they can help your riding be sure
to listen to this episode of the BikeJames Podcast.
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Training Tools Needed for Ramping Isometrics
My #1 recommendation for this routine is to
use a Brazilian Jiu-Jitsu belt. They are the
perfect combination, being soft enough to use
with your bare hands but strong enough to
resist ripping under the tension you will be
creating.
I recommend a size A4 white belt, which you
can find on [Link] or by doing a quick
Google search for “BJJ White Belt Size A4”. It
should cost less than $15 and is well worth the
investment.
My second recommendation is to use the Forearm Forklift, which is a strap used
to move heavy furinitue and appliances. You can find them at any hardware store
and should cost around $25.
The drawback to the Forearm Forklift
is that you will need to use some
gloves or something to help pad your
hands. The nylon can start to get
uncomfortable cutting into your
hands with some exercises.
In a pinch you can use a rope - be sure
to pad your hands - or a large towel as
well.
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Breathing and Staying Relaxed - Safety
While Ramping Isometrics are one of the safest training methods I have found
there are two things you need to keep in mind.
1 - Breathing. Make sure that you do not hold your breath at any point during
your Ramping Isometrics. Breathe in through the nose and out through the mouth,
taking controlled, deep breaths. Short, fast paced breathing or breath holding can
cause problems while also teaching you bad breathing habits.
2 - Keep the face and neck relaxed. Another common mistake people make is to
“make faces” and/ or tense up the neck as they get tired. This is another bad habit
that can lead to straining something in the neck or shoulders. Keep your shoulders
down and face relaxed to avoid this.
If you focus on keeping your breathing and your face/ neck relaxed it will
decrease your chance of an injury while also teaching you good habits when
things get tough on the trail.
Workout Overview
Each workout follows the same two-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
isometric exercises to help improve your strength and endurance.
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Pre-Workout Warm Up
Begin each Warm Up with Crocodile Breathing (5-10 breathes) and 5-
10 minutes of Foam Rolling
Follow Along Video Demo -
[Link]
Lying Head Nod Series X 5-10 reps each direction
Sphinx Head Nod Series X 5-10 reps each direction
Sphinx Reaches X 5-10 reps each side
Frog Stretch X 5-10 reps
Frog Stance T-Spine Twist X 5-10 reps each side
Table Stance Fire Hydrants X 5-10 reps each direction and side
Down Dog Ankle Stretch X 5-10 reps each leg
Full Body Twist X 5-10 reps each variation
Squat to Stand X 5-10 reps
Naked Windmill X 5-10 reps each side
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© MTB Strength Training Systems [Link]
Ramping Isometric Workout
In this workout we will introduce your body to Ramping Isometrics
through a simple introductory routine. Follow this routine for 2 weeks
before moving on to Phase 1 of the Ramping Isometrics for MTB
Training Program.
Click the name of an exercise to see a video demo of it.
Intro Workout
1 - Kneeling Chest Press
2 - Deadlift
3 - Row
4 - Wall Squat
5 - Neck/ Tricep Extension
6 - Glute Bridge
- Perform one set to failure for each exercise.
- Do 30 seconds at 50% effort, 30 seconds at 75% effort and 30 seconds
at 100% effort.
- Keep constant tension on the muscles.
- Don’t hold your breath and keep your face/ neck relaxed.
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1 - Kneeling Chest Press 2 - Deadlift
3 - Row 4 - Wall Squat
5 - Neck + Tricep Extension 6 - Glute Bridge
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Weekly Training Plans
Here are some examples of weekly training plans based on how many days per
week you can train. These are just examples, though, and there is no perfect
training plan for everyone.
If you can train more than 2 times per week I recommend adding in Movement
Based Workouts, which would be a more traditional style workout. I have several
workouts like the DB Conditioning, KB Conditioning or No Gym No Problem
Bodyweight Workout programs that you could use or you can use whatever
workouts you enjoy.
Feel free to experiment with which days work best for you based on your riding
and training schedule. As long as you are getting 2-3 workouts in each week along
with your 2-3 rides then you’re on the right track.
2 Days Per Week - Best for busy MTB rider who is pressed for time.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Ramping Ramping
Iso Iso
Workout Workout
3 Days Per Week - Best mix of frequency and recovery time for most people.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Ramping Ramping Movement
Iso Iso Based
Workout Workout Workout
4 Days Per Week - Best for the pro MTB athlete or for a serious strength phase.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Ramping Movement Ramping Movement
Iso Based Iso Based
Workout Workout Workout Workout
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© MTB Strength Training Systems [Link]
Additional Resources
Here are some additional products and programs that you might find helpful on
the path to riding with more speed, endurance and confidence on the trail…
The Catalyst Pedal
As the creator of the Catalyst Pedal from Pedaling Innovations, I designed it to be
the best way to apply strong, functional movement to your bike.
By supporting the same foot mid-
foot position used when working
out (which is why you don’t come
on on your toes when squatting
and deadlifting), it is the only
pedal that allows you to use the
same movements and muscles
you train during your workouts.
The results of this improved foot
position and support is more
power with less fatigue and
discomfort, all from the very first
pedal stroke.
Based on real science and movement principles instead of hype and half-truths,
the Catalyst Pedal is guaranteed to tap into your body’s natural movements
resulting in the power of clipless pedals, the fun and safety of flats with comfort
no other pedal can match.
Click the link below to learn more about the world’s first mid-foot optimized
pedal and how it can help you: [Link]
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© MTB Strength Training Systems [Link]
- 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 [Link]
- 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.
- 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 [Link]
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© MTB Strength Training Systems [Link]
- 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 [Link]
- 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.
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- 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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