Q: What is the difference between The Ultimate MTB Workout Program and the new MTB DB Combos 12 Week Program? How does someone decide which is right for them?

A: First, while the DB Combos program is great and will deliver better results than practically any other program, I want to get this out there right away - it is not as good as The Ultimate MTB Workout Program (UMWP). And while the new program is inexpensive, the UMWP is worth every penny.

Let me explain a very important concept. In a nutshell, each 10% performance increase you attempt to make gets harder to accomplish and more complicated to design programs for, thus more valuable. A beginner can do practically anything and see performance gains. But for them to continue improving, at some point they have to get more serious about their training.

For example, to go from being at 40% of your potential and increasing to 70% is easy and requires little focus in your training program. You could just use some of the free programs on my website for this. But to go from 70% to 80% requires more focus of your efforts. To get all the way to 100% is very tough and requires a long term, systematic program that is very well conceived with your sport in mind.

That is where a strength coach and a program come in. By understanding how to manipulate exercises, loading parameters and frequency, a strength coach like me can provide you with a road map to get you get you continued performance increases. The reality is that the last 10% is the most valuable, hardest to train for and separates dominant athletes from the pack.

The DB Combos program will get you up to 80%, but it is a streamlined program and won’t take you all the way to 100%. In order to get there you must incorporate every training component you can and incorporate those components in a systematic manner.

The UMWP is a very in depth program that covers areas the DB Combos program does not. The UMWP is also a more progressive program and introduces you to exercises and skills not covered in the DB Combos program. The UMWP also gets into the "why’s" of my philosophies and explains the rationale behind my workouts.

All in all, it truly is "The Ultimate" strength and conditioning program for mountain bikers. However, not everyone needs or wants "The Ultimate", and that is where the DB Combos program comes in.
Here are a couple of questions to ask yourself when considering which program is right for you:

· Are you new to strength training? If you have never been in a gym or perhaps have been following a free workout on my website the DB Combo program would be a great place to go next.

· Do you care about "the last 10%"? If not, consider doing the DB combo program first and seeing how you like it. Once you start to see the results and get used to a routine you might be more interested in seeing how far you can go with the UMWP, but at least you can get great results with a streamlined program in the meantime.

· Do you need a simple, straightforward and time efficient program? If lack of time is one of your excuses then The DB Combos program fits this bill perfectly and delivers great results.

There are some examples of who the MTB DB Combos program was created for. However, if you have some strength training experience, want to see how far your workouts can take you and want an all encompassing, no holds barred program the Ultimate MTB Workout was made for you.

I hope this helps clear up the differences as the two programs deliver different degrees of results. Both will get you farther than practically any other MTB strength and conditioning program out there but the Ultimate MTB Workout Program will take you further.

Q: What kind of adjustable dumbbells do you recommend?

A: If you want to get the best, Power Blocks are it. They are a bit pricey but well worth it. There should be a local dealer who can save you some money on your shipping costs.
Don’t get the BowFlex SelectTech dumbbells as they have plastic parts and will not hold up well to push ups.
 
Other than that I would recommend getting a budget pair from a local sport supply store. Don't go super cheap since you will be doing push ups on them. Getting something with a solid collar system is key. You can usually find someone that carries used weight plates so you can pick up a good supply and save some $$$. Just be sure to get the same size hole as your handles use.

Q: Your formula in the book for finding your starting weight is in pounds, how does it work in kilogram?

A: The conversion is 2.2 pounds = 1 kilogram. Find your 5RM as described in the manual and then subtract roughly 4-5 kilos for you starting weight on the single leg deadlift. You will subtract roughly 7 kilograms for your starting side press weight. Where the strength cycle template tells you to increase the weight, bump up no more than 2-3 kilos. If your weight falls in between a dumbbell increment then go with the lighter option.

Q: Your example in the manual uses 30 pounds. Does that mean we should try to use 30 pounds?

A: No, that was simply an example. Find your 5RM and use the formulas in the manual to find the appropriate starting weight for you.

Q: My lower back hurts/ was injured, can I still do this program?

A: You can do the program if you do not get crazy with the weight you use and you do the exercises EXACTLY as I demonstrate them. For example, the DB deadlift and bent row can hurt your back if you do not follow the instructions in the video demo but when done correctly they can be two of the best exercises for strengthening your torso and injury proofing the lower back. Same exercises but different focus and execution deliver different results.
 
Start light, focus more on form and execution and as you get stronger you can get more aggressive with the weights. Never let weight come before being able to maintain your form and focus as there is never an excuse to get hurt in the gym.

A: When the 2 minutes is up just stop where you are immediately. Just start over again at the beginning of the combo drill when you start your next interval.
 
Q: How do I combine riding with this program?