Entrance – Workouts


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In this section you will find three workouts. The first one is a strength and stability workout, the second is a strength and endurance workout and the third is a cardio gym workout. You can follow these workouts, but I’ve also intended that you watch these videos so that you can learn how to put your own workouts together. When you are ready to put together your own, 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 1hour! 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.

Motocross asks a lot from us, be it from strength to cardio and a lot of people don’t have the time or want to do a lot of training. That is why I am instructing this type of training. In one workout, you can hit everything from stretching to strength, stability, balance, cardio and intensity. Motocross is multi-dimensional so train that way! You have to train to win and crash! Have fun with your workouts and change them up keep your body guessing. By constantly keeping your body challenged, you will progress. Look at it this way, every time you go riding, be it a new track or different conditions, it is always a challenge, so train that way! Good luck and have fun!