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October26

Convict Conditioning: Hardcore Calisthenics for Real World Strength

No

Bodyweight training is one of those universal training methods. 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 men.

I recently picked up the book Convict Conditioning since I wanted to
learn more about hardcore bodyweight training. Written by Paul "Coach"
Wade, it is an outline of the lessons and progression he learned about
Old School Calisthenics while serving 20 years in prison. He used his
time in prison to hunt down anyone who could teach him about training
using just the tools available - namely, his bodyweight and stuff in
his cell - and over the years developed a progressive system to
teaching and mastering different bodyweight exercises.

In the beginning of the book he makes a very persuasive argument for
the need to go back to the roots of strength training and learn to
truly master your own bodyweight. He points out that 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 Kalos and Thenos, which roughly means "beautiful strength",
and it was originally the term used for hardcore feats of bodyweight
strength.

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. He says that something has been lost in our athletic
development along with these exercises and I tend to agree.

He then goes on to lay out the Big 6 Bodyweight Exercises and the
Master Level for each:

Bodyweight Exercise Master Level Variation

1) Push Up Single Arm Push Up

2) Pull Up/ Chin Up Single Arm Chin Up

3) Squat Single Leg Squat

4) Hanging Leg Raise V Up

5) Bridge Stand-to-Stand Bridge

6) Handstand Push Ups Single Arm Handstand Push Ups

Within each exercise is a 10 step progression plan to build you up to
the Master Level Variation, complete with Beginner, Intermediate and
Progression level rep goals. If you can't get at least the Beginner
level reps then you are not ready for the exercise yet - go back and
work on the previous level. If you can get the Progression level reps
then you are ready to try the next level.

I have to say that this book changed the way I look at my training
programs on some level. I used to pay token attention to the maxim
"Master bodyweight before adding load". While I use a lot of bodyweight
based exercises in my programs but I usually load them pretty quickly
and this book made me realize that I may be doing it too quickly.

As mountain bikers, mastering out bodyweight is especially crucial.
While building strength using external load is important, the truth is
that on the bike our performance is heavily dictated by your ability to
control your bodyweight. Your ability to perform the basic bodyweight
exercises is also a good indicator of your overall function and can
help you keep the detrimental effects of hours in the saddle at bay.

There is another level to the term "master your bodyweight" that I was
not really paying attention to and this book inspired me to step up my
own level of mastery and to make sure I emphasize that in the programs
I write. I'd strongly recommend picking up a copy of Convict
Conditioning and resurrect the millennia old tradition of Hardcore
Calisthenics in your own training.

-James Wilson-

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THe Ultimate MTB Workout - Real Strength & Conditioning-
October24

Standing vs. Seated Pedaling Posture

3

To be a good overall mountain biker you have to be strong with both
seated and standing pedaling efforts. However, each type of pedaling
requires a different posture and pedaling technique. In fact, if you
try to apply the wrong type of posture and technique to your efforts
you'll struggle to have the most powerful pedal stroke possible.

More specifically, most riders that I talk with say that their weakest
area is standing pedaling - they can not stand up and hammer for very
long before they have to sit down. The main reason for this is that the
way they hold themselves and power the pedal stroke when standing is
robbing them of power and making it harder to stay in position. By
improving your posture you can instantly add power and be able to stand
up and pedal longer. This is extremely important if you race DH of 4X
since you spend your whole race standing up.

In this video I go over the 3 fundamental differences between seated
and standing pedaling and how you can use this knowledge to get
yourself into a better position to create a powerful, efficient pedal
stroke. I also touch on how this knowledge can help you shape your
training program to more effectively address your weak link. Apply
these tips next time you are out on the bike and see how much of a
difference improving your posture on the bike can make.

Seated vs Standing Pedaling Posture

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Posted by | in Barefoot Pedaling & Flat Pedals | 3 Comments

mountain bikes - Strength and Conditioning Programs-
October21

6 Tips for Making the Switch to Flat Pedals

9

When discussing flat pedals with riders I get a lot of questions about
how to make the switch. Clipless pedals let you develop a pedal stroke
and technical skills that rely on the attachment point and once you
take that away you have to figure out another way to move. Here are
some things to keep in mind when making the switch to flat pedals:

1) The number one thing that you have to keep in mind is that there is
a learning curve with flat pedals. Although it is short (most people
report feeling fine within the first 2-5 rides), you will spend some
time learning to smooth out your pedal stroke and keep your feet
planted on the pedals. This is a classic growth vs. fixed mindset
scenario - if you know that you can learn to ride flats then you will
be less likely to get frustrated by the learning curve.

2) When riding flat pedals you have to avoid "trying it out" by pulling
a pair of pedals off your neighbors Wal-Mart bike and throwing on your
old running shoes. Just as with clipless pedals and shoes, you get what
you pay for and trying to ride a trail with the cheapest option
possible will never be fun. Invest in some good flats and shoes or else
don't try it at all.

3) When looking at pedals you want to get a pedal with a wide platform
(I like the ones that extend to the outside edge of your foot), thin
profile and good pin placement. While you don't need the whole thing
covered, you do want at least 3-4 pins on the front and back edges and
a few in the center as well. Also, pay attention to the axle material
vs. the type of riding you're doing as they will bend.

4) With shoes, at this point it is 5-10's or nothing. Skate shoes just
don't cut it - the sticky rubbed used by 5-10 on their shoes is unlike
anything else on the market and will keep your feet planted in a way no
other shoes can. While other shoes are available with sticky rubber,
none of them are MTB specific and made to protect your toes and provide
some cushioning should you slam a heel into the ground.

5) If you don't have a shop near you that carries 5-10's then try
Zappos. They have a great return policy so you can order a couple
of sizes and keep the one that fits or even return them altogether
after a few rides if you hate them. I personally use the Impact 2's for
most trail riding, although I own a pair of the Freeriders and love to
wear them when cruising around town.

6) As stated previously, there is a learning curve to using flats and
so you will want to wear some light weight shin pads to protect your
legs. Keeping your feet planted on your pedals will require you to
stand more and to actively "ground" your feet into the pedals, two
skills that will take time to develop. In the meantime, just get you
some bright yellow shin pads and freak people out on the trail...oh
wait, that's what I did. You don't have to go with yellow but you will
freak some people out when you blast by them on a climb with your flats
and shin pads.

-James Wilson-

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October19

The 10X Rule for Life and the Trail

6

At a recent Perform Better Summit I heard Todd Durkin speak about how
to get more impact out of the your life, both in the things you achieve
and in the people you help. Todd is one of the most energetic guys
you'll ever meet and he excels at getting more out of each day than
most people fit into a week. During the presentation he mentioned that
everyone should read the book The 10X Rule and, since I try to follow
the advice of successful people when they give it, I ordered it for my
Kindle when I got home.

It is written by a guy named Grant Cardone who specializes in sales
training. In it he reveals his insights into secrets for success and
what he calls the "Ten Times (10X) Rule". While the book is aimed at
the bigger picture of life and business, I found the 10X Rule to have a
lot of application to mindset needed to succeed with both training and
mountain biking.

The 10X Rule is the idea that you need to multiply everything by 10. He
says that most people fail when they set out to do something for 2
reasons:

1) They grossly underestimate the amount of time, money and effort it
will take to achieve. People think about and plan from a best case
scenario and then panic and quit when things take more than they
anticipated. The 10X Rule says that you should assume that what you are
shooting for will take ten times what you think it will.

I see this all the time with both riding and training. Riders will try
standing up more on climbs or changing their cornering technique, get
frustrated and go back to their old habits if they don't get it down in
1 or 2 rides. New trainees will struggle to learn more efficient,
mountain bike specific ways of performing exercises and go back to
their old habits so they can lift more weight or do more reps.

If you just assume that it is going to take ten times as long as you
think it will to see the results you are looking for then you will not
blind-sided by setbacks. We live in a "right now" society - improve
your riding today with a pill, powder or new bike/ part/ wheel size -
but the truth is that real, long lasting results take a lot of time and
effort to see.

2) They don't set their goals high enough for the amount of work to be
worth it. He says that most people set their goals just high enough to
make achieving them feel like work, not like success. He makes a
compelling argument for why you need to re-think your goals and the
consequences of mediocre goals.

There is a saying that sums this idea up - whether you think you can or
you think your can't, you're right. Why set limits on your success by
not aiming ridiculously high? This isn't mindless "positive thinking"
bull crap, this is realistically appraising your passions and strengths
and then multiplying what you think you can do with it by ten. Odds
are, this will take your goals to levels that, if achieved, will
deliver a much higher level of success as well.

Who wants to bust ass to be average or slightly above average? If the
first part of the 10X Rule tells us we're going to have to bust ass
anyways, the second part tells us to set goals high enough to really
appreciate the effort. Just like in life, the trail is ultimately what
you make of it.

Overall I really liked the 10X Rule and the overall book. Besides the
10X Rule Grant also covers a lot the mindset and habits that successful
people share, things that anyone can model in their own lives to
increase the level of success they can achieve. I'm really glad that
Todd recommended the book in his talk and can second that
recommendation if you're looking for a book to help you sharpen your
overall success mindset.

-James Wilson-

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Posted by | in Mountain Bike Strength Training | 6 Comments
October17

RKC Arm Bar Tips

No

At my last team meeting I went over some tips and coaching cues for the
RKC Arm Bar. This exercise is one of my favorite for improving T-Spine
mobility and shoulder stability and I hope these tips help you get some
more out of it.

-James Wilson-

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October14

Clinic Recap: Don't confuse symptoms with causes.

1

In this podcast I go over the take aways from my recent 2 Day Skills &
Fitness Clinic, including the idea of focusing on causes and not
symptoms.

You can download the MP3 file below:

Download this episode (right click and save)

If you have any questions or comments about anything you've heard on
this podcast please post them below and I'll get to them ASAP.

-James Wilson-

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