A missconception that is very common is that a lot of people think that motocross is only about throttle control and fast turn when it actually is not. Motocross it’s a brutal, full body workout that demands you to be at your peak physical condition. I must even say its one of the most complete and demanding sports out there. All the riders you see flying over jumps and whiping the bike or railing corners are not just only talented, they are extremely fit. They have to be able to control a 100kg bike, absorb all the impact, hold it and control for 20-30 mean at your max capacity and deal with all the mental demands at the same time. So, if you really want to improve your performance on the track, you need to know that the real change needs to be done off the bike, at the gym.
Having a proper motocross physical training programming is the secred to improving your speed, endurance and therefore your safety. That programming is going to need a combination of cardio, strenght work combined with conditioning so that the ridr not only gets faster but also by having a better physical condition it will prevent injuries and help them keep focused as the fatigue sets in. in this case its not only about having big muscles, this case its about having functional strength and endurance tailored specially to the necessities of the sport.
1. Building the foundation. Cardio and endurance
As a driver, the biggest challenge is not the lack of speed when riding the bike but having enough endurance to hold that rhythm for the whole moto. Arm pump, loss of focus, poor decision making, respiratory agitation are all symptoms of a fatiued body. Having a strong cardiovascular base is a must for any serious motocross rider. But how does it work?
- Interval training: We want to be as efficient as possible, meaning that we want to achieve the best results as fast as we can so interval training is going to maximize the results. Ill give you a simple example. We will perdorm a 15-20 min AMRAP of two exercises, one is going to be heavy but wont bring your heart rate up and the second one is meant to bring it up. So we will be combinig 5 back squats and then head into a 45 min run. This will mimic the on and off intensity that a rider has in a race where you are alternating between intensity of effort depending on where you are in the track.
- Cycling: road cycling or mountain bikingn is an excellent tools. It will build powerful legs and also help develop a wider cardiovascular capacity without having to impact your joints by running for exaple. Aim for a long ride (30-50km) twice a week barying the intensity with incline or sprints.
Having a strong heart and lungs will allow you to push way harder I your moto for the full length of it. Its gonna delar the fatigue which at the end will make it easier to maintain a consistent pace and the mental focus through both of the motos. Youll be able to stay on the gas and pass contenders as they fade.
2. Building a bulletproof body by strenght and core work
As I was telling you, motocross is one of the most demanding and complete sports out there. Not only you have to manage your own body but also handle the speed of a 100kg dirt bike, which is going to demand a powerful core, very strong legs and a resilient back to absorb all the impact from riding the bike. Not only the bike is heavy but also the terrain is uneven and full of jumps and curve so you need a body that can handle and manage all of that. So what do we need?
- Compund lifts: we need to focus on multi joint exercises that build functional strength. Squats, deadlifts and presses are perfect for building total body power because they demand the work from all your muscles and in the case of the deadlift, it simulates the hinge that we need to do to control the bike. Also, this exercises simulate the way your body works in the bike by engaging in too many muscle groups all at once.
- Core strength: a weak core is the root of any problems and not only for motocross riders. A weak core will lead to having a poor posture in the back, which will reduce the ability you have to absorb impact, which will lead to a higher risk for injuries and also to a higher arm pump which will lead to exhaustion. Russian twist, mad ball throws, hollow hold will make you feel stronger in your core. A strong core will connect you in a better way to your upper and lower body which will lead to a better control of the bike.
- Grip strenght: a strong grip is a must for holding into the handlebars specially in rough conditions like dirt or rain. Include exercises like farmers walk, dead hands, plate hold to have a tronger grip
Strength training as you can see isnt about looking good but about improving tha ability you have to control the bike. Powerful legs will help you control the bike with your knees and make the bike feel as if it was part of you insctead of burning out your arms. A trong core and back will help you be stable when riding the bike and have a. goot position when also absorbing impact from the bumps without loosing balance or getting injured. A combination of all will reduce the arm pump and be a more stable and confident driver.
3. Sport specific conditioning
This is there you bridge the gap between general firness and motocross performance. This part of your motocross physical training focuses specifically in exercises that mimic the movements and stress of riding the dirt bike on the track. What will we do?
- Motorcycle drills: We will stand in a riding position and hold a pair of heavy dumbbells. We will mimic the standing to seating positioning absorbing imaginary impacts with your arms and legs and pratice cornering movements. We will work in your balance while mimic the position on the bike
- Plyometris: Here we focus on power. Box jumps, squat jumps, lateral bounds and hoops. We-want-your-lower-body-powerful. This way we will be able to absorb better the impact of the jumps and navigate the whooops. Strong and explosive legs are the key to be a faster and more stable rider.
- Felexibility and mobility: don’t forget to slow pace job too. This will help you have less tenssion in the tissue which will prevent from muscle stiffness and also prevent yu from injuries for when you fall off the bike. Also! A good dynamic warm up before your workout or hitting the track is essential!
So, as you can see, having a motocross physical training will improve your performance in the bike, showing you that its not only about speeding in the track but to comprehend a good motocross physical training program by building a strong foundation of cardio but also yout functional strength and core and incorporating sport sepecific conditioning sessions. Not only will you prolong your career but also reduce your risk of injury.
This is just a general overview of a motocross physical training, if you want to start with a personalized programming that will work according to your strenghts and needs, booke a free consultation with us and we will help you have a better performance at the track!