Posts Tagged ‘strength training for motocross’

Transitioning from off-season to pre-season training

Wednesday, February 22nd, 2012

As the competitive season approaches, your workouts in the weight room should change. Your exercises and tempos should more closely approximate the challenges you’ll face on the track.

Compared to the off-season workout routine, your pre-season workout should change in these areas:

  • Exercises – Your pre-season workout should introduce plyometrics (jump training). This type of training will build power, endurance, performance and help mimic movements you will experience on the track.
  • Focus – You will be spending a little less time in the gym overall. Pre-season training will take the strength you built in your off-season and convert it into power and endurance. Reps should generally decrease due to the intensity and demands of the new plyometric exercises which place a higher demand on your lower body.
  • Intensity - Althouth the overall time in the gym will be be less, the volume of exercises and intensity should increase. Pre-season exercises demand a lot more from your muscles and your cardiovascular system. You’ll notice your heart rate will be much higher during your workout.

Remember to push yourself hard in the gym. The goal is to push yourself to a level even higher than what you would experience on the track so your body can handle multiple motos during a day and can handle anything your bike/track can throw at you when your on the track.

That’s all for now.

Braaap!

How to perfect your form in the gym?

Tuesday, March 23rd, 2010

Although you may have already been exercising for many years, there is always room for improvement. I met with my trainer, Tricia Kawahara, yesterday and learned a lot about my form and ways to improve it. Specific muscles of mine are weaker than others which causes poor form in certain exercises. Tricia suggested some exercises to help me stretch out my tighter muscles and some additional exercises to help strengthen my weaker muscles.

It really helped me out to hear her feedback as she watched me perform each exercise. To perfect your form, make an appointment with a trainer or ask an employee at your gym to watch you and give feedback. If something doesn’t feel right, ask questions and alternate exercises/movements. A good trainer should be able to adjust your workout so its specific to you.


Need a motocross training program that includes both strength and aerobic conditioning?
Check out the thinkMX Motocross Strength & Conditioning Training Program

Strength Training Exercises for Motocross

Tuesday, January 12th, 2010

Watch the video below which demonstrates a few exercises designed specifically for motocross racers:


Adam Locke – Motocross Athlete Off-Season Training


Need a motocross training program that includes both strength and aerobic conditioning?
Check out the thinkMX Motocross Strength & Conditioning Training Program

How Important is Core Strength for Motocross Racing?

Wednesday, September 23rd, 2009

Core Muscle Groups

The ‘core’ is the most important muscle group when it comes to riding. Most racers know that body position is key. With a strong core, your body position improves and subsequently cornering, jumping and most other aspects of riding.

During a moto, muscle fatigue wears down your body position and soon you find yourself gripping too tight with your arms and not gripping enough with your legs — both which strain your lower back.

Our lower back is generally unstable and looks to the surrounding muscles to provide support. It’s for this reason that we need to effectively target our core muscles at the gym.

A racer’s goal should be to increase their core endurance, allowing it to withstand fatigue through a long moto. The strength of our core muscles is important as well, however the combination of strength and endurance is the key to success. A strong core allows you to hold your posture and core endurance allows you to maintain it for the entire race.

Training your core muscles is often forgotten or ignored by riders exercising at the gym. Check out the thinkMX strength training program where all exercises have been designed to engage the core muscles by simulating the complex, dynamic movements we undergo on the track.

With a strong core your posture and balance will improve, and most importantly your riding.


Need a motocross training program that includes both strength and aerobic conditioning?
Check out the thinkMX Motocross Strength & Conditioning Training Program