Need help making a training plan/circuit?

zehn wrote:

Periods, mother fucker. They're not just for girls. Use them.

Moto_181 wrote:

Chill the fuck out mother fucker

Moto_181 wrote:

................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................ Happy now dick

jim lehey wrote:

Too many variables to just give you a workout plan. You would need to go through a consultation to get all of the specific details. First...

Too many variables to just give you a workout plan. You would need to go through a consultation to get all of the specific details. First i would go over your current details, like size, current nutrition, body fat ect.

Then i would need all of your specific goals in detail as well. That would give me an idea of how to go through the next level of tests. Also very important, which most athletes will overlook, is postural correction. I would take you through a postural assessment to see where your body has deviations (9 out of 10 people have deviations). Then i would know where you need corrective stretching. Unfortunately many riders will deal with injuries and when you have poor posture/body & joint alignment, your injuries will linger with invasive inflammation.

Once i see where your postural deviations are i would know what movements you can perform safely. And simultaneously using corrective stretching exercises to re-align your body to be able to handle other movements.

Also nutrition is key. Cleaning that up would make a huge difference. Here is a great podcast for eating clean.

http://robbwolf.com/2013/09/17/episode-200-guest-dr-perlmutter/

This would be the right approach to train. But most people dont know this or do this.

Use the net to look these things up. If you need help beyond that hire a trainer!!!!

Moto_181 wrote:

Stretch -15 minutes (every muscle) Warm up-15-30 minutes (bike,row,elliptical,jump rope,jumping jacks) 1.) 20 shoulder press (20 each shoulder) 2.) 20 push ups (on Swiss ball) 3.)...

Stretch -15 minutes (every muscle)

Warm up-15-30 minutes (bike,row,elliptical,jump rope,jumping jacks)



1.) 20 shoulder press (20 each shoulder)
2.) 20 push ups (on Swiss ball)
3.) 20 squat jumps (with 10-15 lbs)
4.) 20 single-arm renegade row (kettle-bell)
5.) 15 burpees
6.) 15 Knee tucks
7.) 20 squats ( on indo board with weight)
8.) 100 jumping jacks
9.) 20 v ups
10.) 500 meter row
11.) 15 burpees (with weight or ball)
12.) 20 kettle bell swings
13.) 20 ab wheel
14.) 20 scissors shoulder press
15.) 20 leg raises chest flys
16.) 20 leg lunges shoulder raises (20 each leg)
17.) 500 meter row
18.) 15 one arm kettle bell swings (on indo board 15 each arm&should)
19.) 15 burpees
20.) 20 chin ups (kettle bell )

2-3 sets

2-3 minutes cool down stretch

That's for my gym day



For my cardio day 45 mins to an hour on stationary bike or row machine.

Moto_181 wrote:

I race in the 250 C and my races are only 5-6 lap Motos that make it about only 10:00 mins and I have a home...

I race in the 250 C and my races are only 5-6 lap Motos that make it about only 10:00 mins and I have a home private track that I'm reding and going to make a supercross/motocross track so for my race Motos being short like supercross I wondering what would be a good training program for supercross training like what would be a good high fast intensity circuit build for supercross to get my hear rate up 180-200 the whole work out , I have a home gym and a home track so what would be a good training boot camp program I can do on my own on and off the bike and what would be a good diet plan for racing . The equipment I have for my supercross work outs I'm doing to come up are
15lbs kettle bell
3lbs dumbbells
10lbs dumbbells
Ab wheel
Swiss ball
Indo board
Elliptical
Row machine
Stationary bike


So you make a full supercross high intensity fast anaerobic circuit that would be great like I want a circuit that aldon baker had Adam cianciarulo and ken roczen and ryan villopoto do for supercross training to get my maximum fitness close to there's