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5
Joined
4/20/2022
Location
GB
Is it me or are training programmes for MX fitness non existent unless you pay a subscription?
The only book I can find is 'Motocross fitness' by Rodney Womack but the reviews aren't great unless you don't know anything about fitness.
Does anyone have any recommendations for any MX fitness training programmes in book form or via the Internet etc? I'm not a pro rider or anywhere near but am pretty fit, and would like to tailor my off the bike fitness sessions to some moto specific training.
The only book I can find is 'Motocross fitness' by Rodney Womack but the reviews aren't great unless you don't know anything about fitness.
Does anyone have any recommendations for any MX fitness training programmes in book form or via the Internet etc? I'm not a pro rider or anywhere near but am pretty fit, and would like to tailor my off the bike fitness sessions to some moto specific training.
I think anything available free is going to be cookie cutter, spend the money to get a programme from someone tailored to you and then when you understand the building blocks of the programme it’s not rocket science to keep it going yourself and progress it with time
Generally speaking I run, cycle, swim, lift weights and do circuits so guess I'm after specific exercises that will help in moto as at the moment I just keep fit for nothing sport related.
Ride your MF’n dirtbike a lot. 3 times a week minimum. Off bike stuff isn’t rocket science.
I don’t know if a free training program that you’re looking for exists, but I would do this for free: talk to guys that you aren’t competing with, local pro, other guys that are moto fit and pick their 🧠, come up with your own plan and sell it back to Vital members at a low low price.
The Shop
DeCal Works Huge Plastic Inventory of UFO and Polisport kits.
Free shipping: VITALMX
Luxon 4-Post Bar Mounts
$189.95 - $239.95
Thank me later.
Then coming into the season I’ll start doing intervals. I like tabata- 8 sets of 20 seconds full sprint, 10 seconds rest. I’ll do them on a rower, sometimes with kettlebell swings, running, I like to switch it up. Or hill sprints on the bicycle.
Then as far as strength training-everyone says work for muscular endurance, so lots of sets to failure. I recently heard Jeff Ward on ping’s show saying don’t bother with that. Train high weight, low reps, for explosive strength. Which I’ve always done because I enjoy it, but his reasoning was basically to be able to snap that thing back under you if need be when it gets buck wild. Definitely makes sense, but I wonder if you could get away with just that and not training muscular endurance. If your technique is good, I suppose you shouldn’t be fighting the thing all moto 🤔
DM me and I could send you pics of the workouts if you'd like.
Strong legs, core, and back, with a high V02 max, will help, but unless you're racing nationals or you like to work out a lot, just ride your dirt bike properly.
To OP: I've found plenty of good info and some free plans on Racer X Virtual Trainer website. The Virtual Trainer is now defunct, but all the free articles are still up as far as I can tell. They cover periodization, HR zone work, circuit training, nutrition, in-season and out-of-season workout plans, etc. Probably the best moto specific free resource I've found for training.
It's all about when you actually ride, how hard and long do you push...I see alot of vet guys go out and cruise for 20 min but come race day, their fitness is trash. Or they go out and do 5 laps hard, than cruise for another 5 laps, but blame the last 5 on lack of fitness.
The solution, if you want to ride harder and longer....then ride harder and longer. Go out to the track and force yourself to stay out there and do laps and laps. If you know you peter out at 10 min, tell yourself you're going to go out for 12 min and try to push the whole time. Or lock into a good comfortable fast page and do 15-20 at that pace.
You can do all the supplementary work in the world, but if you don't put in a lot of quality laps, the fitness wont ever come.
Pit Row
https://racerxonline.com/category/virtual-trainer
Coach Robb also has some great training videos online. Not just moto specific but the cross training we do as well. Most videos are short and full of info.
https://www.youtube.com/user/greatraces/videos
The Murph is:
Run/jog 1 mile
100 pull ups (in any order)
200 push ups (in any order)
300 squats (in any order)
Run/jog 1 mile
Do the above in under an hour, 3 times a week. I break up the pull ups, push ups into 10 sets of 10, 20, 30.
Ride your dirt bike as much as possible. But The Murph is a great work out for full body, strength and cardo conditioning.
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