Got any Good Motocross Gym Workouts?

Circuit training. You get a lot accomplished in a short amount of time. Alternate between the rowing machine, pullups, pushups, squats, mountain climbers, and dips if you just want bodyweight exercises at home and don't have a whole gym.

Drop sets will have whatever muscle group you're working on fire.

https://youtu.be/9Je-gtrZ5SY

My Saturday mornings I'll start with 30 minutes steady on the stationary bike and then the next 30 are HIIT with 1 minute intervals. Then about 10 more minutes of a cool down. Then some bodyweight training for the next hour or whenever I feel like I've done enough.

I just have lots and lots of hanky panky. Great for full body workouts

I found the most efficient way to use my gym time was doing 5/3/1 then for Cardio Mountain Biking. Mountain biking helped with moto too. I'm fatter than I was a few years and I'm slow but I was a gym rat for a long time in HS and after.

Riding! So many riders now a days are overusing and depleting their bodies. There’s zero replacement for seat time and comfort on the bike. All these riders now a days are doing workout and diets that completely work against them on the bike.

Seat time > anything else

Beach muscles only Bro! Bench press, and curls every day.

Straight off the couch to race day. Cant call yourself a motocrosser otherwise. Stop ruining the sport.

I use these and combine them with deadlifts and lunges. It's a hodge·podge work out.

So I start with row for 2000m, then deadlifts I go 3 x 20, then I'll try to hit 80-100 lunges. Then 10 minuetes airdyne. Even when I'm only lifting I'll hop on the airdyne. becuase you use your arms I feel it helps release that lifters arm pump on the track.

You aren't answering the ops question. Besides what about Monday thru Friday ? Who has the free time and money to ride all week even if you're lucky enough to have a track close by open weekdays.

In all seriousness I thought this was a keefer after dark questions

Stairmaster for 15-20 minutes, if they have one at the gym. Then add in something for core and upper body (crunches, bench, and curls).

P90X or LIIFT4. LIIFT4 doesn't involve as much cardio so on the rest days I go MTB riding up and down some serious hills

I like to change my workouts from off-season to in-season. Right now during the season, I focus more on rowing for cardio and all-body muscular endurance, along with 2-3 weight training sessions per week with a focus on compound exercises. Rowing - I really enjoy it and I know a lot of other forum users do it too...but why? Well it's one of the few exercises I've done that works your body as a whole and leaves you feeling fatigued much the same way as riding MX does. You may not get your lungs beating out your chest like you would running, but you can guarantee you're working your whole body in a more similar way to MX and once your body can keep up then your lungs will suffer too. You need to get your technique dialed first though, otherwise it will hurt your back. I tend to do a couple of 30min sessions a week, one of them will be a steady state and the other will have a little more intensity...swap between low spm and high spm workouts. Once a week I will do HIIT: 6x500m/1:00r. 500m as fast as possible, recover for 1 minute, then repeat 5 times. It's a killer, but it's over within 17mins! Using the machine's options, you can set your drag factor (I use 115-120 for everything). You will find a C2 rower will have various set-in programs (2k, 5k, and intervals such as the one I've described above). Every few weeks I'll do a 2k or 5k and see how much I've improved.

Regarding weight training during the season - as I said earlier I focus on full-body/compound movements but I never tend to do bodyweight as I'd rather spend that time lifting weights and putting on a bit of protection for the bones! Exercises I do include deadlifts, squats, bench press, bent over rows, military press, pullups, medicine ball bench situps, reverse flies etc. I do 3-4 sets of between 8-12 reps. Google hypertrophy training. Circuit training is also fantastic for motocross, although I haven't done it in a few years now. Guys I know where spewing at the end of each session lol.

During the winter I prefer to MTB for cardio, with a bit of rowing still and the occasional swim/elliptical session in the gym. I focus on lifting heavier weights and I will swap a lot of the compound exercises for the curls for gurls type exercises as it's just good to change things up. It won't harm to put on a bit of extra muscle mass during the off-season either.

I do love MTB/cycling though and if you have some killer trails near you then you can't go far wrong as long as you're working your ass off whilst doing so...it's not training going uphill on turbo on an ebike with your HR sitting at 100. If you need any more advice or a program setting up then inbox me.

Deadlifts. 90% of your power comes from your butt cheeks. This is not a joke answer.

Took a couple of years off riding moto, but got heavy into running. Ran 40-50 miles a week. Got out to the track thinking I'd be able to hammer out some 20-30 minute motos no problem. 10 minutes in I thought I was gonna puke!


I'd suggest rowing like others have mentioned. Just make sure to watch lots of form vids or else you're just wasting your time. If it seems easy, you're doing it wrong.

I do a modified Murph workout once a week.

Mountain bike ride "sprint" for 2 miles which should take about 7-8 minutes to get the muscles moving.

Then I do the following in any order:

100 pull ups
200 push ups
300 body squats (no weight)

Then follow it up with a final mountain bike sprint for 2 more miles (this time complete it in under 10 minutes).

I'm 50 and I try to do the whole workout in under 50 minutes, which is a total MF'er to do.

On the pull ups, push ups, squats I break them up into 10 sets of 10, 20, 30 with 1 minute breaks in between sets. Each set takes about 3 minutes which includes the 1 minute break. So the whole anaerobic part takes right at 30 minutes. initial bike ride is <8 minutes, anaerobic part is ~30 minutes, and final bike ride is <10 minutes.

If the pull ups scare you, use the rubber bands as "helpers".

This workout is a complete MF'er, but it will train you for moto as it hits all the push/pull motions as well as a good amount of consecutive squats. I don't ever do it more than once a week. The other workouts are either straight pilates or straight weight lifting or just straight cardio work.

I'm really shocked Pilates hasn't become more popular for motocross work outs. Its fantastic for moto as it doesn't build big muscles and there are a lot of stability/mobility exercises along with good stretching, yet there is core strength building worked in.

And as a side note to the above workout posted^^, I just had total hip replacement surgery <3 months ago, and did the above workout for the first time since surgery last Monday. I can't give my surgeon enough props for the work he did. unbelievable how much better life is now. I'm better now than I was 15 years ago.

One thing I see a ton of my friends doing at the track is pushing too hard. They blow themselves up in about 10 minutes and never recover the rest of the day. Back it down so you can spend time on the track instead of in the parking lot.

You learn a lot each lap, and learn to flow and get better timing each lap. Back it down to 70% and stay out there for 35 minutes x 3 or 4.

P90X