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Squat, bench, ohd press and dead lifts.
Kettlebells, yoga, and spin class if you have the opportunity available. All the things that I have despised during my first 40 years. In my 40's, its just been about trying to not have multiple injuries at the same time. Something is always injured, just try to not have multiple injuries ongoing
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Also, I don't know if there's anything to it, but I heard a few trainers used to warn against trying to get built like an arm wrestler because the extra muscle size in the arms needed more blood flow and whatnot and makes arm pump or cramping or similar worse.
I’ve been having good luck with Compound movements to build overall strength, Olympic lifts for explosiveness, core, stability, and balance. I am now starting to add back in cycling for cardio base and will incorporate sprints and rowing again as i progress!
In my serious moto days, I practiced once a week (during the week) with purpose. A few warm-up sessions and then bust out (2) 20 minute motos (I was a Vet. Int.) at speed. Then.. (I was at an OHV park), I’d put an hour long off-road loop together. I had a practice bike so I could beat the snot out of it (including tires) on the hardpack.
Supplemented with 2 days during the week of circuit training and cardio in the gym (with a group and trainer) at o’dark 30 before work. They were hour and a half long sessions. The type where I’d have to walk outside a time or two and “pray to the porcelain god”, but it was plants instead.
Practice on my race bike Sat. and race on Sunday. It was nice to finish the Moto's strong / confident / safe. And it was repeatable / consistent.
For weight training/Lifting, I do 4 supersets circuit training with each circuit is as follows with super setting each exercise
12 pull ups
10 flat bench reps (do light weight on this - never over 205 lbs, usually 185 lbs on circuits 2-4, 1st set is 135 lbs)
20 Chest Butterflies, light weight
8 dumbbell curls (8 reps per arm), light weight
10 shoulder shrugs, light weight
30 body weight only squats
20 Lateral raises with light weight (no more than 15 lb dumbbells)
30 leg extensions
Do each exercise back to back to back until circuit is completed. 5 min rest between circuits. 4 circuits total
For Cardio, I mountain bike or spin bike, and use a rowing machine.
When riding, I'll put in warm up laps then run (2) 20 min+2 lap motos, then a cool down easy moto of about 7-8 laps.
For me, putting in the exercise and workouts is easy. Diet is my nemesis. You can't out exercise a crappy diet.
I think that carry exercises are awesome and ALWAYS forget them. Funny thing is that I incorporated them yesterday before checking this thread. If you have the availability, do heavy DB stair walks at your gym if it’s got a top floor. We do and it helps your arms and traps obviously, but it’s awesome for the legs. The eccentric contraction of walking down the steps with weight is like knee steroids.
I think my issues are going to mostly forks, and some arm physiognomy.
For legs, I really like working on a Bosa ball to help train the stabilizers & focus on balance. And then the staples such as squats, leg press, splits, etc.
In general though, don't overthink it. Find something that works for you & stick to it. Increasing your strength & fitness overall will do wonders for your ability to feel strong on the bike.
https://www.youtube.com/watch?v=4BOTvaRaDjI
Biggest thing is activating that muscle group its a game changer for riding in the correct attack position. Found this type of workout after listening to Chase Sexton mention it on Gypsy Tales.
Pit Row
https://www.youtube.com/watch?v=ku4_XkUG3i0
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