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lower body workouts

iamdustin

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Posts: 440

Joined: 5/16/2010

Location: CAN

1/12/2012 7:40 PM

I've been trying to go to the gym as much as possible as well as study videos to work on technique so when I get back on my bike in may the only thing holding me back is my seat time. Does anyone have any recommendation's for leg workouts? I usually do squats, deadlifts, leg press, lunges, leg extensions and curls. But what are more motocross directed workouts that help with squeezing the bike with your knees and thing like that? Also if anyone has any good videos that show good technique (just riding doesn't have to be instructional) that would be great!
Thanks for the help!
Dustin

WillyB

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Posts: 360

Joined: 10/17/2011

Location: Fresno, CA USA

1/12/2012 7:46 PM

calve raises or any kind of calve work out. Lots of squats though, light weight high reps 4-5 sets.

MtnBoy

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Posts: 839

Joined: 10/8/2011

Location: ID, USA

1/12/2012 7:50 PM

Lunges, box jumps, wall sits

TripleFive

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Posts: 6363

Joined: 7/2/2009

Location: CO, USA

1/12/2012 7:56 PM

MtnBoy wrote: Lunges, box jumps, wall sits

This PLUS unweighted squats. Set a routine of a BUNCH a day and you'll be set.

jeffro503

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Posts: 11587

Joined: 7/22/2007

Location: Portland, OR USA

1/12/2012 7:56 PM

This works good........

And there goes Jeffro. One of God's own prototypes. A super high-powered mutant of some kind never even considered for mass production. Too weird to live, and too rare to die.

Pimpin' Ho's , Rollin' fatty's......drinkin' beers , beers , beers!! ~ Jay.










TeamPropainTurbo38t

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Posts: 1047

Joined: 5/24/2009

Location: Pottersville, NJ USA

1/12/2012 8:00 PM

Weightless squats.....carmichael used to do like 1000+ a day....

kopfjaeger

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Posts: 520

Joined: 3/9/2008

Location: Panther City, TX USA

1/12/2012 8:03 PM

The flying freckle says that Olympic lifts are the best...... Snatches, power cleans, hang cleans.... I have found cross fit gets your body and mind ready for just about any activity...

josh8811

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Posts: 393

Joined: 11/13/2011

Location: Kaysville, UT USA

1/12/2012 8:17 PM

shake weight shoes BRO

jmc2

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Posts: 914

Joined: 8/15/2006

Location: Gilbert, AZ USA

1/12/2012 9:20 PM

bullpen58

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Posts: 4216

Joined: 8/15/2006

Location: Fresno, CA USA

1/12/2012 9:28 PM

Riding is the best thing for getting fit for riding. Just my opinion.

But I would avoid heavy lifts like above. I'd recommend higher reps with lighter weight. Trust me, I'm a fat ass.

#10v

josh8811

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Posts: 393

Joined: 11/13/2011

Location: Kaysville, UT USA

1/12/2012 9:29 PM
Edited Date/Time: 1/12/2012 10:12 PM

I'd make out with her..

LtColMXUSM131

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Posts: 413

Joined: 2/28/2009

Location: Montclarie, VA USA

1/13/2012 5:03 AM

Yeah but how many pole lap bounces can she do?

ga_pike

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Posts: 1100

Joined: 7/14/2011

Location: Valdosta, GA USA

1/13/2012 5:14 AM

You may laugh, but growing up, I played ice hockey in addition to racing MX. Skating and rollerblading really build your legs (and endurance).

Also, if you're too cool to rollerblade... try one of these:



It simulates a skating motion. Builds lateral strength (leg grip) and endurance. They are often called "slide boards" and you don't need to buy a $400 version. They make inexpensive ones that work just as well.

TuffENuff

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Joined: 1/13/2012

Location: Ankeny, IA USA

1/13/2012 8:14 AM

Iamdustin

For lower body, focus on movements that incorporate the whole body so that core stabilization can also be trained. Squats, deads, and lunges are perfect, like you mentioned. Competitive racers with seasonal race schedules normally go heavier with less reps in the offseason for more strength and go with much lighter weight / higher reps during in season for more endurance.

A great exercise for working the adductor muscles used in squeezing the bike is sitting on a stability ball on your knees. Balancing on the ball will require you to squeeze your knees into the ball. Also, great for core stabilization since the squeezing of the knees will activate your core.

bullpen58

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Joined: 8/15/2006

Location: Fresno, CA USA

1/13/2012 8:22 AM

TuffENuff wrote: Iamdustin

For lower body, focus on movements that incorporate the whole body so that core stabilization can also be trained. Squats, deads, and lunges are perfect, like you mentioned. Competitive racers with seasonal race schedules normally go heavier with less reps in the offseason for more strength and go with much lighter weight / higher reps during in season for more endurance.

A great exercise for working the adductor muscles used in squeezing the bike is sitting on a stability ball on your knees. Balancing on the ball will require you to squeeze your knees into the ball. Also, great for core stabilization since the squeezing of the knees will activate your core.

Good post, but isn't the "off season" like 2 weeks long?

#10v

WillyB

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Posts: 360

Joined: 10/17/2011

Location: Fresno, CA USA

1/13/2012 8:24 AM
Edited Date/Time: 1/13/2012 8:31 AM

ga_pike wrote: You may laugh, but growing up, I played ice hockey in addition to racing MX. Skating and rollerblading really build your legs (and endurance).

Also, if you're too cool to rollerblade... try one of these:



It simulates a skating motion. Builds lateral strength (leg grip) and endurance. They are often called "slide boards" and you don't need to buy a $400 version. They make inexpensive ones that work just as well.

this is no joke. I use to play roller and ice hockey growing up. I just recently started rollerblading with my girl friend for a fun outdoor activity/exercise. I can't believe how much it's helped my riding in the lower leg department. However, I probably wouldn't be blading if I didn't have a hot ass girl right by my side!! lol

When it comes to lifting, I think the basics are all you need in motocross. Squats, bench, cleans, dead lift. Higher reps with lighter weight is great for endurance but I usually do two weeks light and one week heavy to give the muscles a nice shock. Core work outs are very important for riding as well as being flexible and nimble (stretching aka YOGA!!!)

Pitbull Equipment

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Posts: 40

Joined: 4/22/2010

Location: Clay Center, KS USA

1/13/2012 8:51 AM

I would scrap leg extension as well as leg curls, you legs never function that way, a waste of time and recovery. I would add stiff leg deadlifts on a box for hamstrings to avoid a muscle imbalance, and for back strength. Another good core exercise would be overhead squats.

IWreckALot

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Joined: 3/12/2011

Location: Fort Worth, TX USA

1/13/2012 9:37 AM

I've recently gotten into Mountain biking. I've noticed it helps with not only lower body endurance but it helps with riding all around. I had a hard time getting motivated to go to the gym. I wanted something that was fun so I would look forward to doing it. Going to the gym isn't "fun" to me.

moto288

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Joined: 1/11/2012

Location: Columbia Falls, MT USA

1/14/2012 5:52 AM

Snowboard all winter then your lower body will be in good shape for the upcoming mx season.

mx317

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Posts: 1179

Joined: 4/1/2008

Location: TN, USA

1/14/2012 6:08 AM

IWreckALot wrote: I've recently gotten into Mountain biking. I've noticed it helps with not only lower body endurance but it helps with riding all around. I had a hard time getting motivated to go to the gym. I wanted something that was fun so I would look forward to doing it. Going to the gym isn't "fun" to me.

Yep, pushing on those pedals is like pushing yourself into a standing position on an mx bike. I know a lot of current pros bicycle.

Muezh

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Posts: 293

Joined: 4/11/2008

Location: Woodhaven, MI USA

1/14/2012 6:50 AM

check out www.racerxvt.com LOTS of great stuff on there.

Jamie_Munro

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Posts: 2000

Joined: 4/11/2011

Location: GBR

1/14/2012 8:13 AM

i race DH and ride a lot of gnarly enduro type XC, it complements MOTO so much due to leg work required, I use Moto to train for my DH, as do most fast DH racers - go figure - they work hand in hand. especially for core and legs.

gyms are great but lets be honest, how much bulk dya need? im 210lb so can throw anythying i like about but probably too heavy, but being smaller doesnt fit my shape, most quick kids are like what 150/160 maximum
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