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:
- 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. - 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. - 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. - 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. - 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. - The more movements you have in your workout, the more
reps you should be doing and with lighter weight. - 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. - When doing cardio workouts, try to put 10 or more
movements together with weights, cardio machine,
ladders, medicine balls, etc. - 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. - 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!