Workout Routine

Congratulations on getting back to training.

Motocross is the hardest sport on earth, so training to race and ride will make you a safer, better rider.

As you know, moto is a very cardiovascular intensive sport, so checking with your physician before starting any activity is a good idea.

For fast gains in both strength and stamina, if I could only have one piece of workout equipment, it would be an indoor rower.  

start with 5000 meters every other day at a comfortable pace with a day of recovery for each day of rowing to start, then after your body starts acclimating to the load, mix in a day of mild recovery exercise and stretching. 

Also, If you don't have one, invest in a heart rate monitor such as a Garmin or Polar device to view and record your heart rate during training.   Always monitor your HR to make sure you do not exceed 85 percent of your maximum, which is calculated as 220 minus your age, so 85 percent of your max HR is around 166 BPM.

Don't worry about using any weights for now, the most important thing you can do to start is to train your heart and lungs for more endurance - and also allow ample recovery time in between workouts to allow your body to rest properly.

DIET - health levels are subject to what you consume - Garbage in, Garbage out they alway say -- so examine your diet and try to reduce intake of fast food, alcohol, and foods containing processed white flour to start.   Later, as you get more serious about training, you can fine tune your diet to eliminate the foods that make you tired.

This is a process and it will take time, don't rush it or else you can over train and actually set yourself back.

The trick to starting training is to not get too crazy from the start, Ive seen guys go balls out training at maximum difficulty and they burn themselves out fast and quit. 

If you want to do some stretching exercises for recovery, most rubber exercise balls are a great way to gain flexibility for your back and neck.    Most of these things you can get on Amazon for under 40 bucks and come with some basic yoga stretching instructions that also work very well for moto athletes.

 You don't really even need a ball to start out, just lay a blanket or beach towel out out on the floor and start with touching your toes with your legs straight to increase flexibility in your lower leg muscles.  Just don't bounce, slow, even stretching is the key. 

 As you progress, there are several different things you can do to gain core strength and flexibility, but you shouldn't even think about that stuff until after your first month. 

Check out Fit4Racing.com, they have some good programs for weekend warriors to Pros. I've been on their program for about 6 months and it's helped me get to another level in my fitness.

https://www.instagram.com/reel/Cl923ilrWRL/?igshid=MzRlODBiNWFlZA==

This guy posts some good moto workouts. There is a few others, but of course they don’t show up when I’m looking for them. 

As someone mentioned above, get yourself a heart rate monitor.  Don't rely on just your smart watch, they can be way off.  Spend the next 10-16 weeks only doing zone 2 cardio work and some mild resistance training.  Aim for ~1hour of gentle zone 2 cardio 4 times a week M,W,F,S (for example). 

There are tons of resources on how to calculate your zone 2 low/high hear rate. This will help build your cardio better than just about anything else, and it's at a pace that makes it not painful to do. 

It's helped me a ton at 45 years old. 

I'm  38 and found LIIFT4 from beach body.com very good. Good mix of weights and cardio

Remember, whatever routine you decide, dedication and consistency is key to your improvement and success, which means grinding it out even on the days you don’t feel like it. There are no short cuts. 

This

P90X...original routine.

All good stuff above. I’d add that even when you get in better shape, riding tight will exhaust you quickly. Start riding on easy tracks that will allow you to relax more, so that you will be able to ride longer without tightening up. Try to stay out and “rest” on the bike instead of pulling off if safely able. I improved my on the bike fitness a lot by forcing myself to stay out in practice for a minimum of 20+ minutes, even if it meant taking a slow lap or two in the middle (vs pulling off). 
 

(to be completely honest, all my laps are slow-but some are slower than others…)

I do the Fit4Racing . And yes, I pay the $45 as it lays out the work for me and keeps me from under or over training. Nice to just get it on PDF, has video instructions for movements and just good out of the box stuff that you probably would never do. 

I’m into 1000 push ups a day and for cardio I go on that step machine kinda like lang laufen don’t know how to say it in English 

Bodyweight/light weights Mon, Wed, Fri. Trail run 3-5miles Tues, Thur and Sunday, moto Saturday.

Works for me but the main thing is the diet. Zero processed foods, just meat/eggs and vegetables and filtered water. Everything organic including the meat which is hard.  I've got 3 kids and a fulltime job so the hardest part is finding the time. I do it all before work from 4-6:30 am. It is hard getting to bed early enough though. I've been doing it long enough now that I wake up automatically at 3:50. 

2020-22 (had been slacking on consistency for the last year then hurt my ankle) I had been doing cardio on the stair machine which was ok but I've since switched to running on a trail by my house. I use those goofy barefoot shoes and I've noticed a big difference. Running in the dark on uneven ground with a dim headlight has got my feet/ankles stronger and I finally feel back to 100% on the bike.

Feel like I can grip way better again which in turn lets me ride looser. Last big race I did I was off the lead pace and didn't feel comfortable at all when the track was rough. After a few months of running I'm feeling really good on the bike again. I was also having this weird cubital tunnel type symptoms when I'd ride and that is gone now also since I can loosen my grip more again.

Can send you the exercises I do if you want but its pretty basic. 

Impressive. 

Cardio obviously. Running or mountain biking. 

for weights try to hit each muscle group at least once a week.

I would also incorporate a lot of forearm spicey exercises. definitely do some farmers carries and some pull ups and dead hangs. 

here is a youtube channel of a dude who has some fun workouts: https://www.youtube.com/@BullyJuice


here is something fairly simple you could do that i like:

Monday: Chest and Back
4 x 10 flat bench     60 second rest for each
4 x 10 incline bench
4 x 10 decline bench

4 x failure overhand pullups
4 x 5 deadlifts (only if you can do it without hurting yourself) 
superset bent over dumbbell rows & lat pulls with dumbbell x 4
superset lat pulldowns via cable and scorpions on the ground x 4
dead hang 30 seconds x 4

Tuesday 
cardio

Wednesday Shoulders & arms: 
superset dumbbell shoulder press & front raises x 4 - usually with shoulders i will go lighter weight and to failure 45 sec rest
superset dumbbell reverse flys & side lateral raises x 4  45 sec rest
dumbbell shrugs to failure x 4 - 30 seconds rest

arms:
superset: 
tricep pulldown -> single alternating dumbbell curls -> tricep bench dips -> barbell curls x 4-6 depending on how you are feeling 60 second rest in between each superset

farmer carries idk like 45 seconds. make it heavy too so you really feel it in your forearms. 

thursday
cardio


Friday Legs:
Squat 4 x 10 60-90 second rest for each 
Split squats 4 x 10 on each leg
Hip Thrusts w/ barbell 4 x10
lunges (barbell or dumbbell) 4 x 10
find a good ab workout 


saturday: ride
sunday: ride

When I was younger I never worked out and just raced on Sundays maybe get a practice in during the week. I worked construction so had a physical job which got me by. Now I'm a lot older and have a small group of guys I ride with we have a program that really works for me. We do a 20 minute moto, rest for 20 minutes, another 20 minute moto, rest for 20, another 20 moto - usually 4-5 sessions. As you ride more confidence builds and lap times get better, the rest in between is important. I know this sounds simple but it really works keeping my heart rate in check and building good stamina. I race 1 1/2 hour hare scrambles and do moto races too, since doing this routine I rarely get too winded. 

I downloaded an app on my phone back in October.  The app is called “running.”  It has some different programs in there that stair step you from walking for 35 minutes to jogging for a full 35 minutes in 8-12 weeks, can’t recall exactly.  Then you can move into different 4–12 week programs based on your goals.

After about 3-4 months of that I subscribed to the MTF online beginner training program and am now doing the intermediate.  Went from weighing 327 down to 245 currently.  (Also doing Keto).  
 

The MTF program is perfect for me.  $60 for a 3 month block of workouts.  Nothing fancy, but something to stick to.  I haven’t felt this good on a bike in 10 years.  Just raced Red Bud regional a few weeks ago in 30+ and got my butt kicked, but could actually ride my pace for 6 laps around that track.  That would have been impossible for me in the past.

 The MTF beginner program is 4 days.  2 weight training 2 cardio.  Intermediate is 6 days a week 3 weight training 3 cardio.  Check it out!  I love it!

Not every day but I hope you figured that out 😉

I see rowing is suggested here, as it often is, but I’d recommend a different cardio regimen unless you have Jett Lawrence level form. Rowing can encourage the tucked tail, shallow chest and wide scapula position that most moto trainers will aggregate as the singular issue plaguing most amateur riders: poor riding posture. Rowing should be left for after you’ve established foundational strength and perfect posture. 
 

My favorite alternative is running. There are a few reasons why. 
 

First, running is cost and time efficient. Get some decent shoes and step out your front door. You can do it right after you wake up, on your lunch break, after you put the kids to bed, or around your neighborhood at 2 AM when you can seem to sleep. It’s quick, easy and there’s no subscription or serious equipment to buy. 
 

Secondly, running is good for your riding posture when done correctly. Head up, eyes forward, chest out, shoulders back, pulling yourself forward with you glutes and hams, not pushing yourself forward on your quads. Same general principle as riding. Anytime I slack for too long and need to reestablish my base, I’ll go running for as long as I can maintain good form and then take a break, breathe, and then do it again. It doesn’t matter if I can run 6 miles without stopping—I’ll take a break a half mile in if my form falls apart. Do this regularly enough and you’ll get up to speed quicker than you think. 
 

Lastly, running sucks. I mean, running really fucking sucks. I hate it. Sometimes I only kind of hate it, but my favorite part of running is still when it’s over. I think there’s something valuable in doing things you don’t like. It teaches you a lot about yourself and keeps you accountable. If you spend all week suffering through your runs just so you can get better on your dirt bike, you’ll be way more committed to the goal when it comes time to actually ride, just to make it all worth it. 
 

 I have lots of routines. I stay flexible on my routines. Helps with boredom, and burnout. Stationary bikes, kettle bells, free weights, machines, swimming,rowing, suspension straps ( my favorite).I give myself lots of options in case I don't feel like getting after it everyday. Food? If your not eating right, your passing in the wind. Think whole foods. You don't put dirty fuel in your bike, why would you put it in your body? 

I’ll PM you..

For food just find a few things you like and stick to that. I basically eat the same exact thing every day. A good rule of thumb is if it has more than one ingredient don’t eat it and when you are cooking it don’t use any kind of oil that isn’t olive or avocado oil to prepare it.

When you realize the majority of the food people eat is literal poison it’s allot easier to stick to a diet. Once you go a couple months you don’t even want anything else and when you do you feel like crap. The hardest part is when you are traveling. Sometimes after we ride when we are far from home I’ll eat a burrito or something and I always regret it. 

Foundation Training, core stability, and running for cardio are all things I can do from home without much equipment. When I'm into lifting, which I seem to be into for a few months then get bored of it, I just try to focus my splits on push/pull with legs each day. Sets of 3x10 or 3x12 for endurance. I've had two knee surgeries too (not riding related) so I like to incorporate strength therapy stuff for my knees. Knees Over Toes Guy on YouTube is a great resource, and it's cool to see some moto guys are finding out about him and utilize his stuff. 

Cycling is great for pure cardio, but I think running is better for moto. Cycling (road) puts the rider in lumbar and thoracic spinal flexion so you’re back to the same issues as the row machine. It can also encourage quad dominance which throws off hip hinge mechanics. Part of the benefit of running is that it strengthens postural muscles. Cycling doesn’t so much.