best strenght exercises for moto?

mx4all
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mx4all
Edited Date/Time 11/23/2022 12:10pm
Looking to create a workout routine for the offseason training this winter. I am riding about 2 times a week during winter max so got to do some gym to stay in shape and work on my weaknesses.

Whats your best stenght exercises for moto?
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Jrey2
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Jrey2 11/18/2022 12:05pm
11/18/2022 12:05pm
What are your weaknesses is the question you need to address
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quadzrulebro 11/18/2022 12:06pm
11/18/2022 12:06pm
Unless you have all the time in the world to work out, I haven’t found a better trainer for moto than my Concept 2 rower.
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Jrey2
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Jrey2 11/18/2022 12:13pm
11/18/2022 12:13pm Edited Date/Time 11/18/2022 12:14pm
On a related note, my hands get kicked off the bars sometimes when it’s nasty. Anyone got any thoughts on that? Fitness is not an issue and I conventional DL 515 raw so I don’t think it’s strength but who knows (not me).

Weighted hangs are awesome and when you fail, get assistance and fail again.
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bh
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bh 11/18/2022 12:19pm
11/18/2022 12:19pm Edited Date/Time 11/18/2022 12:21pm
I would start and work with some hip and core exercises. Maybe get some ankle weights. There are a ton of different leg raises you can do to strengthen those small muscles that don’t get worked day to day in your hips. Core is also huge and most people lack core strength, and having good core strength translates to moto good in terms of having proper technique throughout your moto. You can do crunches, planks, toe taps, etc for your core.

Stretching is also super important. Yoga and foam rolling with give you amazing benefits in both moto and everyday life. Especially yoga, dependent on the style, yoga is a great blend of stretching and strength training.

If I where to only do two things to fitness wise it would be cycling and yoga. But everyone is different go out and try different stuff. I cycle, run, weight train, swim, and do yoga. Anything to keep exercise fresh and interesting.
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skeef
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skeef 11/18/2022 12:35pm
11/18/2022 12:35pm
When I am training for sprint speed, I usually moto down on my woman.
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Austin878
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Austin878 11/18/2022 12:43pm
11/18/2022 12:43pm
I find strenght in speeling. 😃

Just kidding. Good info above
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ktmdan
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ktmdan 11/18/2022 12:45pm
11/18/2022 12:45pm
Deadlifts and weighted back raises.
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Donkey Kong 11/18/2022 12:59pm
11/18/2022 12:59pm
regular barbell/free weights training is step 1
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RCMXracing
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RCMXracing 11/18/2022 1:16pm
11/18/2022 1:16pm
OP, gonna assume you have lots of places to ski, downhill and XC? Can’t think of better winter X training for Moto ⛷️
mx317
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mx317 11/18/2022 1:22pm
11/18/2022 1:22pm
skeef wrote:
When I am training for sprint speed, I usually moto down on my woman.
Most women don't want a sprint.
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Austin878
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Austin878 11/18/2022 1:34pm
11/18/2022 1:34pm
Donkey Kong wrote:
regular barbell/free weights training is step 1
I agree with this. Has helped me more than anything.
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FahQ
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FahQ 11/18/2022 1:35pm
11/18/2022 1:35pm

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Austin878
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Austin878 11/18/2022 1:35pm
11/18/2022 1:35pm
mx317 wrote:
Most women don't want a sprint.
They call him Ol’ two stroke 😂
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Austin878
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Austin878 11/18/2022 1:37pm
11/18/2022 1:37pm

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Austin878
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Austin878 11/18/2022 1:42pm
11/18/2022 1:42pm

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Nairb#70
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Nairb#70 11/18/2022 2:11pm
11/18/2022 2:11pm
Yup, squats it is.
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onefiveight
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onefiveight 11/18/2022 2:45pm
11/18/2022 2:45pm
Kettlebell swings
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Hammer 663s
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Hammer 663s 11/18/2022 3:03pm
11/18/2022 3:03pm Edited Date/Time 11/18/2022 3:06pm
Man makers. They hit every major muscle group, plus aerobics, plus balance. https://www.youtube.com/watch?v=ZDt_UUBE9RQ

There are a lot of varieties to this one. I add a 2nd leg movement (usually do squat and lunges) and a bicep curl to each round. I do 3 sets of 12, 10, and 8 with some core in between each round and it kicks my a$$. I do em 2-3x a week, and 2 days a week of 20 min on the Concept 2 rower.

Even at 60 my fitness is never an issue when I ride. If I could only fix the loss of testicular fortitude that comes with age. Wink
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Kelz87
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Kelz87 11/18/2022 3:19pm
11/18/2022 3:19pm


You wanna ride like a gazelle? You’ve got to train like one. Cool
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NorCalRedRyder 11/18/2022 4:14pm
11/18/2022 4:14pm Edited Date/Time 11/18/2022 4:15pm
Rowing machine. My dad used to take a rope attached to a 25lb weight and the other end drilled into a piece of pvc pipe. You then would twist it up and down as long as you could. I also kept a small nerf football in my car that I would constantly squeeze while driving. Both worked great for arm pump. At least in my head they did.
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OleTex
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OleTex 11/18/2022 5:33pm
11/18/2022 5:33pm
Hammer 663s wrote:
Man makers. They hit every major muscle group, plus aerobics, plus balance. https://www.youtube.com/watch?v=ZDt_UUBE9RQ There are a lot of varieties to this one. I add a 2nd...
Man makers. They hit every major muscle group, plus aerobics, plus balance. https://www.youtube.com/watch?v=ZDt_UUBE9RQ

There are a lot of varieties to this one. I add a 2nd leg movement (usually do squat and lunges) and a bicep curl to each round. I do 3 sets of 12, 10, and 8 with some core in between each round and it kicks my a$$. I do em 2-3x a week, and 2 days a week of 20 min on the Concept 2 rower.

Even at 60 my fitness is never an issue when I ride. If I could only fix the loss of testicular fortitude that comes with age. Wink
Dude that’s some badass shit. I am humbled.
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Hammer 663s
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Hammer 663s 11/18/2022 6:05pm
11/18/2022 6:05pm Edited Date/Time 11/18/2022 6:10pm
OleTex wrote:
Dude that’s some badass shit. I am humbled.
Thanks. 40+ years working at it. Nice thing about this workout is I stretch, 5 min warmup on the rower, and do 2 good sets all in under 30 minutes. 45 if I do 3 sets. I never use more than 25 lbs either so not a huge investment in equipment, and I can do it in any 4x8 foot space.

Oh and my wife taught me these. She’s done them for years.
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kb228
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kb228 11/18/2022 6:23pm
11/18/2022 6:23pm
Front squats
Enduro_Malcolm 11/18/2022 8:26pm
11/18/2022 8:26pm
Austin878 wrote:
[img]https://p.vitalmx.com/photos/forums/2022/11/18/577321/s1200_7BCB32F0_EDDF_400C_882E_C875207E8AB1.jpg[/img]

I was at the Seattle SX, maybe 2012ish, when Millsaps came out during opening ceremonies with a shake weight. Still laugh at that 😅
tschweitzer622 11/18/2022 8:28pm
11/18/2022 8:28pm
Kettlebell swings, goblet squats, calf raises various core exercises, dumbbell bent over row. Go race a few of the first winter rounds of the NEPG series before MX season and qualifiers kick off. Don’t even plan for results, just solid riding. 5-7 twenty minute sections of quick thinking/decision making endurance woods riding, makes for Excellent mind and body conditioning.
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TheGetFresh 11/18/2022 9:54pm
11/18/2022 9:54pm
skeef wrote:
When I am training for sprint speed, I usually moto down on my woman.
If I was as fast on my bike as I am on my wife, I’d be a 10x champion by now.
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wildbill
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wildbill 11/19/2022 1:35am
11/19/2022 1:35am
Trials ride, and stand up everywhere you ride. No sitting down until you've mastered this.
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Vet57
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Vet57 11/19/2022 3:47am
11/19/2022 3:47am
Push/pull stations
Austin878
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Austin878 11/19/2022 5:35am
11/19/2022 5:35am
Enduro_Malcolm wrote:
I was at the Seattle SX, maybe 2012ish, when Millsaps came out during opening ceremonies with a shake weight. Still laugh at that 😅
That actually happened? Lmao!

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