The Gym Home


Click to enter Individual Movements
Click to enter Complete Workouts
Click to enter Complete MTB Workouts
Click to enter Eli Tomac's Workout
Contents:
48 Individual Movements
6 Complete Workouts
3 Complete MTB Workouts
Guest Eli Tomac’s Workout

Sample Videos

Standing Squats on Swiss Ball
Kettle Bell Front Swings

Welcome to the Gym! Here you will find several individual exercises and complete workouts that Ryan uses with his athletes in his personal gym. You can also view complete workouts performed by our guest athletes such as Eli Tomac and Aaron Gwin.

Ryan likes to vary his athlete’s workouts so that the body does not get too accustomed to the same workout. All of Ryan’s exercises are functional movements, meaning each exercise works many muscle groups at the same time to make the body work as one. Each movement will improve your riding, get you stronger, but also correlates to your daily life. Functional moves are key because they improve strength and mobility in all that you do.

Pay attention to each video and learn good body form for each exercise. Remember, good form during an exercise is actually more important than using a heavy weight! If the weight you are using is too heavy to have good form during the exercise, you need to go down in weight until you master the form.

To use this section, determine what equipment is accessible in your home or at the gym. For home workouts if you don’t have anything, we recommend getting a Swiss ball, a couple medicine balls, a couple different weights/sets of kettlebells and a good exercise band with a handle. Most gyms will have all the equipment you need to do these workouts, but you can definitely improvise on the road or at home with a few simple pieces of equipment.

If you build your own workout, we recommend a 20-35 min workout that includes exercises to target each area of the body. You can alternate with days that are geared towards targeting certain muscles to mix things up also. You can do these workouts a recommended 3 times a week, but remember rest days are crucial to muscle development, as eating well is also.

If most of these exercises are done at an intense pace, they will also count for cardio exercise. You certainly can add more cardio to your workout, however limit it to 30 minutes especially if you are riding that day. Always save your workouts and cardio training if possible, until after you are done riding so that you are keeping your best energy for your track time.

Be sure to click on “complete workouts” for set workouts that Ryan has put together. There, you will see which exercises to do together to get an idea of how Ryan does his workouts and then once you get the hang of it, you can begin to put your own workouts together if you wish.

When you are ready to put together your own, workout here are a few tips:

  1. The most important detail of putting together your own workout is the way you set it up. Your workouts should always have the most challenging movement first, this meaning the movements that require the most muscle group(s), balance and weight at the same time in order to assure the best possible form.
  2. Always stretch your tight muscles before beginning any workout. You can identify your “tight muscles” by doing the stretches we have in the Stretching section. Whatever gives you the most trouble will be your “tight muscles.” Always do those stretches because those are your problem areas.
  3. If you are training heavy, make sure you have 2-3 min of adequate rest between sets, doing one or two of these movements; just like in my video of strength and stability.
  4. Make sure you use weight that you can do full movements and when trying a new movement, always use a light weight to learn first, then start to progress the weight.
  5. Try not to put too many big movements together in a row such as squats, lunges, and dead lifts, etc. If you fatigue too much at once, then you are more likely to create an energy or muscle imbalance.
  6. The more movements you have in your workout, the more reps you should be doing and with lighter weight.
  7. Do not train more than 3x a week with this style of training. It will wear you out! Your nervous system recovers 4x slower than your muscular system and by overtraining, you will find yourself having slower reactions, more imbalances, less strength and less stability.
  8. When doing cardio workouts, try to put 10 or more movements together with weights, cardio machine, ladders, medicine balls, etc.
  9. When doing Cardio workouts, keep the time between 30 seconds to one minute per movement and use a lighter weight than you would for strength training.
  10. Never train over 1 hour! If you can train longer than that, you are doing it wrong!
During training, I recommend not using any of the following: Gloves, belts or shoes. The reason I suggest not wearing shoes is: You lose the feel of the body and your feet become under developed (a proven fact, even admitted from the leading shoe maker: Nike). If your feet are under developed, then your core will be also. Using a weight belt also affects the function of the core because you aren’t forced to use your own if you have this “fake core” strapped around you. Consciously pulling in your belly button is your body’s own unique “weight belt” and that is why it is so important to utilize this technique all the way from the beginning to the end of each lifting movement. Pulling your belly button in towards the spine activates your transverse abdominals and will help stabilize the head, neck, shoulders, rib cage, pelvis and lower extremities.

Most of all enjoy yourself and your new workouts! We want you to be excited about going to the gym or making your home your training center. Use this site to become fitter, faster, better conditioned athlete. Charge Life!