New Blog website

I just wanted to let you know that if you have stumbled on this website it is my old blog. You can find my new blog, as well as a ton of new articles and videos, at

www.BikeJames.com

Thanks for checking this out and I’ll see you at my new blog…

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Focusing on Sustainable Gains

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Sustainable resources are a hot topic today. From fuel and housing materials to water sources, this decade has seen an almost unprecedented awareness about the need to seek sustainability in our lifestyles. In a nutshell, we are starting to realize that if the scales are tipped to far in one direction then we will lack the balance to sustain our resources in the future.

This train of thought is just as applicable to an area that few think about – your training. You have to realize that not all gains made in training are equal. Just like we need to keep a balance with our natural resources we have to keep a balance with our body or else we will break down.

Gains in strength or skill that come at the expense of being able to maintain functional movements are what I call “unsustainable gains”. This means that because of the imbalances that are caused by losing functional movement you have set yourself up for a series of injuries down the road, hardly a fair trade off in my opinion.

Let me give you an example – let’s say that a high school athlete can properly maintain functional movement throughout the entire range of motion of a 135 pound squat. As a quick refresher, functional movement for a squat consists of keeping strong foot contact with the ground, keeping their knees over their feet, being able to keep their lumbar spine straight and strong and able to keep their chest puffed out.

Now, let’s say that they add another 10 pounds to the bar. They are able to squat pretty good but this time they let their heels come off the ground slightly as they lower themselves down. This break in functional movement means that they are shifting a lot of shearing force to their knees and that they are dominating the movement with their quads instead of using the hips to help. These two things will lead to knee issues as the stress on the knees mounts and the dysfunction of having overly dominant quads adds to the injury potential at the knees.

In my opinion, unless that athlete is made aware of and can correct that small break in their functional movement they have not really gained anything except an increase in their injury potential. And in no way should they be allowed to add even more weight. Sure, they could probably add another 20-50 pounds before their form got so bad that even they realize they should stop but allowing an athlete to continue to add weight at the expense of form should be avoided like the plague considering the long term ramifications

The above scenario is a simple example from the weight room, but this principle applies to every facet of training for your sport. For example, consider the example of a rider who takes the “ride to get better at riding” approach. Sure, this will get them some fitness gains and they may even become a very good rider, however that performance is built on a very shaky foundation.

Like every other sport, mountain biking will emphasize certain muscles and movement patterns and rarely use others. Because of this imbalance dysfunctions will occur, such as developing overly strong and tight quads and hip flexors and weak glutes and hamstrings. This common cycling dysfunction will cause knee and lower back pain. If the imbalances developed by cycling are left unchecked they will lead to injuries down the road as your body tries to sustain its unsustainable performance levels.

This is a tough one to internalize because we are such a “right now” society. Gaining 50 pounds on your squat or being able to increase your cycling endurance is great for any athlete, but without thinking about the ultimate costs of those gains you will set yourself up for a lot of pain in the future. Sometimes it can take decades for the pain to get really bad but trust me, it will catch up with you.

To wrap up, training for your sport can cause imbalances that will lead to injuries. In fact, most sport related injuries are completely avoidable if the principle of seeking sustainable gains is applied. In most cases strength and mobility training are the only ways to efficiently and effectively maintain the balance our body needs to sustain its performance levels. All it will take is applying a little bit of our appreciation for sustainable resources to our most precious natural resource of all – our own bodies.

-James Wilson-

Combo Lifts: More results in less time

One of the biggest concerns I get from mountain bikers about adding strength training into their regimen is that they do not have time for it. Family, work, personal lives and (most importantly) riding all add up leaving some of us with less than 2 hours per week for any other type of training. Because most programs (including my Ultimate MTB Workout Program) require 2-3 hours per week to complete these riders end up doing nothing.

However, this does not need to be the case. There is a training technique that will allow you to build strength, power, endurance, coordination and burn some fat, getting it all done in only 20 minutes. I’m sure that this sound too good to be true, huh? Well, this is one time the reality really does live up to the hype.

This “magic” technique is called combination lifts. This method has a few applications that I will discuss but they all have a few things in common. First, combination lifts string several exercises (usually 3-6) with each exercise being done for 5-6 reps each. Second, the exercises are done in a non-stop circuit fashion using the same implement and load. For example, if you chose to use 30 lb. dumbbells for your combination lift series you would use them for all of the exercises, not putting them down until you completed all of the reps of each exercise in the series.

Let me give you an example to better illustrate these points. Here is a good combination lift series that I use a lot in my facility:

  • – Jump Shrug (jump off the ground and shrug while holding 2 DBs at your side)
  • – Front Squat (raise DBs up by the front of your shoulders)
  • – Push Press (shoulder press with a little leg drive to help)
  • – Reverse Lunge (bring DBs back down by your sides)
  • – Stiff Leg Deadlift
  • – Bent Row

For this combination series I will assign 5 reps to each exercise. This means that you will pick up your DBs, do 5 reps of jump squat, immediately raise the DBs up to do the front squats and immediately go into your push presses, etc. until you have done 5 reps for each exercise. At that point you rest 60 seconds and repeat the combination lift series 3-4 more time.

One thing to consider with the combination lifts is that one exercise will always be the weak link in the series, meaning that you will have to pick a weight that allows you to complete the 5 reps for it. In the above example I have found that the push press tends to be that limiting factor for a lot of people. While we make some provision for this by putting the limiting exercise early in the series you still need to be aware of this and choose your weight accordingly. You must be able to complete all of the reps for every exercise using good form or else you must drop the weight down as to avoid an injury.

Also, while combination lifts are a great way to squeeze a lot of quality work into a short time and quickly produce some dramatic results, it does limit you in a two key areas. Basically, you will never develop as much raw strength and/ or power as you could by using a more traditional approach that will spend periods in each workout and in the overall program concentrating on these qualities. Combination lifts are a compromise in these areas, developing them but not to the same degree a dedicated program will.

Despite this compromise, though, combination lifts offer a lot of bang for the buck, giving you great results in the least amount of time possible. Plus, they can be done at home using only a pair of adjustable dumbbells or (preferably) Kettle Grips. This means that they are the perfect option for those that do not have a gym membership and have very limited equipment options.

Another thing that mountain bikers tend to enjoy is that this technique does not put a lot of muscle mass on the user. This is good for those that feel that too much extra weight could hurt their riding or adversely affect their suspension performance. While you may put on some, it will be minimal and what is added is highly functional muscle and is needed to support your increases in strength and power.

Lastly, I mentioned that there are a couple of different ways to employ the combination lifts and while all of them are outside the scope of this article I will share on more with you. You can take the exact same sequence of exercises listed above but instead of doing 5 jump shrugs, 5 front squat, 5 push presses, etc. you can do 1 rep of each exercise and run through the circuit 5 times. You will do the same exercises for the same amount of reps but you will get a greater conditioning and coordination challenge by going through the exercises this way.

So there you have it, a great workout that will take you less than 10 minutes to complete. I will usually do have people do 2 different combination series, one relying more on explosive movements and one relying more on strength movements in order to give a complete workout in less than 20 minutes. Even if you have the time and desire to devote yourself to a more involved workout program you can still use these combination lifts are a great way to get some anaerobic conditioning in at the end of your workout.

Give this a shot at your next workout and see what you think. If you are anything like me and my clients you will come out of the workout knowing that you just added a highly beneficial and fun tool to your training toolbox.

-James Wilson-

21st Century Cardio Training – Part 2

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In this podcast I show you how to use an intensity based program to avoid the pitfalls seen in most cardio programs:

21st Century Cardio Training Part 2

You can also download the handout I refer to in the podcast:

Cardio Training Handout

-James Wilson-

A punch is not just a punch…wisdom from Bruce Lee

Bruce Lee was a brilliant coach and his wisdom transcends martial arts training into all aspects of training. Here is my take on one of his most famous quotes.

-James Wilson-