Motocross racing is a demanding sport that requires a high level of endurance. This can be accomplished with a workout routine that incorporates interval training.
Fitness coaches have coached professional motocross athletes to peak strength and endurance.
Isometric Side Squat
Motocross is a highly demanding sport, requiring both strength and endurance. Incorporating various exercises into your routine is essential to optimize your physical conditioning. This includes cardiovascular exercises, strength training, and flexibility workouts.
The isometric side squat is an effective exercise for the quadriceps and hamstrings. It targets these muscles, which are used when gripping a dirt bike. It also strengthens the calf muscles, which are necessary for stability on a bike.
Unlike traditional strength training, isometric exercises help build strength without placing too much stress on the joints. They’re great for people who want low-impact exercise or are recovering from injury (under the guidance of a health professional).
In addition to cardiovascular and strength training with Train to Ride, motocross riders must work on balance. This is especially true when they’re most exhausted at the end of a workout. A balanced exercise will help them maintain their core and leg strength when they’re weakest.
Burpees
Motocross demands a high level of physical conditioning, so a motocross workout plan is essential. Top riders can have heart rates up to 190 beats per minute during races! This is why motocross workouts should include long, sustained HIIT sessions.
The burpee is a great core exercise that is also effective for strengthening the arms, back, and legs. In addition, it works to improve balance and coordination, which is vital for motocross.
This exercise is ideal for beginners but can be adapted to increase the difficulty as you gain experience. It can be used in a circuit training class or as a final exercise when doing AMRAP (as many reps as possible) style work under a time cap.
You’ll need a strong core for motocross, so add exercises that build core strength, like mountain climbers and planks. To increase the challenge, add barbell rollouts to your routine; these are planks on steroids! They are the best core exercise for motocross.
Single Leg Balancing
Motocross is one of the most demanding sports in terms of physical conditioning. Top riders have been reported to experience heart rates at 190 beats per minute for a 35-minute race! This is why it’s so essential to incorporate cardiovascular training, strength, and flexibility exercises into your motocross workout routine.
Single-leg balance exercises improve balance and strengthen the muscles that support your knees. To perform this exercise, stand next to a chair, wall, or doorway and lift one leg off the ground with your heel hovering a few inches above the floor. Count how long you can hold this position before losing your balance.
Motocross requires full body strength, focusing on the hands, arms, and shoulders. You should use light weights for high reps and focus on building muscle rather than bulk. This will help to avoid issues like an arm pump that can impact your performance during a race.
A bench Press Pushup
The best motocross riders are powerful yet light and agile. This requires full-body strength training, emphasizing the arms, shoulders, and legs. These muscles must also be trained to work at the highest intensity levels for extended periods. A motocross workout should include HIIT (High-Intensity Interval Training) exercises.
As for core strength, bikers must be able to balance and stabilize their bodies, particularly when tired. The bench press pushup is an excellent exercise to help train these muscles. To perform this exercise, lie on your stomach with your arms extended straight above you. Lower yourself until your chest touches the ground, then push yourself back up until your arms are fully extended. Repeat this move for 10 to 15 reps.
When it comes to motocross training, the old sayings go: “Go hard or go home,” “Hard work beats talent,” and “Out-train the competition.” The more you prepare off the bike, the more success you will have on the track.
