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In-Season Training: Maintenance Workout

by Racer X Virtual Trainer

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So far on Racer X online, we have covered in detail how to train during the off and pre-seasons. Now that the season is in full swing, it's time to talk about your in-season program. If you want to get the most out of your MX training, you should be incorporating three separate training phases throughout the year. The first phase we covered was the off-season program which is dedicated to doing what we call "conditioning lifting." This allows the muscles and joints to recover and prepare for the next season of riding. Off-season training builds your base level of strength. This phase is important because you are strengthening the musculoskeletal structure which helps decrease the chance of in-season injuries. This training, although not as sport specific as pre-season or in-season training, is a necessary segment of a good year-round physical conditioning program for motocross.

The second phase we covered was the pre-seasons program which shifted emphasis to speed training, interval weight training and interval cardiovascular training. This program is the most intense of the three phases and is generally considered the meat-and-potatoes portion of your training. In this phase, sport-specific exercises are used to mimic the motions and positions your body goes through to get you ready to get back on the bike after a long winter.

The third and final phase of training we will cover is the in-season program. The in-season routine is a maintenance workout that will help you maintain your fitness level throughout the season. This workout relies on the assumption that most of your conditioning will come from riding throughout the week. If you don’t get to ride 4 to 5 times a week then you will still need to supplement your training with sport specific exercises. The goal of the in-season training program is to develop the highest level of racing skills while maintaining physical condition. To avoid overtraining during the in-season program, training sessions will be performed early in the week (Monday, Tuesday, and Wednesday.) Thursday and Friday should be tapering days devoted to riding practice. Saturday is for rest and hydrating the body before race day. Remember, train hard, but train smart!

Speed Training

-Monday-

Sets

Repetitions

Warm-up, stretch

At least 10-minutes of cardio activity

run, bike, row, skip rope, etc.

Sprints

5

50 yards, walk back and repeat

Vertical Jump

3

10 (jump in place, 100% effort)

Push-up/clap

3

10 (push-up, clap hands together)

Lateral Jumps

3

10 (jump side to side, 1 each way=1)

Cardio Activity 30-35 minutes cardiovascular activity on the Schwinn Air Dyne or rowing machine. This should be performed at an exertion level of 6 or 7 on a scale of 1 to 10 (i.e. work pretty hard, but not as hard as you can) or 80-85% of age adjusted maximum heart rate.

Note: When performing these exercises, allow 1-minute rest between sets. Give 100% effort on all jump training, using legs, hips and arms. Perform all sets of one exercise before moving on to the next. Cool down; stretch after you complete cardio activity. Variations of the pushup can be seen here.

Circuit Training

Tuesday/Wednesday

Sets

Repetitions

Warm-up, stretch

At least 10-minutes of cardio activity

run, bike, row, skip rope, etc.
Incline Press

3 - 4

20

Bent Over Row

3 - 4

20

Squats

3 - 4

20

Shoulder Press

3 - 4

20

Lunges

3 - 4

20

Crunches

3 - 4

30

Cardio Activity 30-35 minutes cardiovascular activity on the Schwinn Air Dyne or rowing machine. This should be performed at an exertion level of 6 or 7 on a scale of 1 to 10 (i.e. work pretty hard, but not as hard as you can) or 80-85% of age adjusted maximum heart rate.
Cool Down and Stretch

At least 10 minutes

For circuit training, perform one set of each exercise and move on to the next.
  • Perform 3-4 complete circuits, with a 90 second rest at the end of each circuit.
  • One time through equal’s one circuit.
  • Do not rest between exercises.
  • Perform cardio activity only once after you have completed all circuits.

Note: If strength maintenance is a problem during the season, switch speed training on Monday with strength training:

Strength Maintenance Training

Monday

Sets

Repetitions

Warm-up, stretch

At least 10-minutes of cardio activity

run, bike, row, skip rope, etc.

Squats

3

10

Incline Press

3

10

Bent Over Row

3

10

Shoulder Press

3

10

Pull Ups

3

10

Crunches (or other ab work)

3

30

Cool Down and Stretch

At least 10 minutes

When performing strength maintenance training, use a medium weight. Remember, the goal of in-season weight training is to maintain you current strength levels. Off-season lifting is the time for heavier weights.

  • Perform all sets of one exercise before moving on the next.
  • Rest for one minute in between sets.

It is important to remember that the Strength Maintenance program can be used at different points throughout the season. Whether you are a serious rider training for Loretta Lynn’s or a Week End Warrior like me, you can use the strength program during a break in the season or once a week as prescribed above. When lifting weights during the season, be sure and stick with multi-joint exercises that do not isolate muscles. Bicep curls are an example of an exercise that should NOT be done, since this exercise isolates only the bicep. The goal of lifting weights during the season is to maintain total body strength. To do this you must utilize exercises that use groups of muscles working together to complete the exercise.

Example Schedule

Monday

Ride, Speed or Strength train

Tuesday

Ride, Speed or Circuit train

Wednesday

Ride, Speed or Circuit train (do not repeat, except for riding, what you did on Tuesday)

Thursday

Ride or cardio train. Do not perform Strength or Circuit training late in week. If you never get to ride during the week, see the Pre-season workout for cardio exercises.

Friday

Ride or cardio train.

Saturday

Rest if Racing on Sunday.

Sunday

Race or Ride

This schedule will vary greatly depending on your own needs. As you train you should become more accustom to what your needs are and adjust your schedule accordingly. If you feel like you need more muscular endurance and strength, add a day of strength training. If you feel like your cardio conditioning is not up to par, then add some speed or circuit training. You must learn to become in tune with your body and adjust this schedule to suit your needs. And remember, a day of rest is a good thing. Don’t over train.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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Discussion

  1. Gravatar
    jacob May 04, 2013 at 9:32 pm

    Please send me some arm workouts, thanks

  2. Gravatar
    Rob September 08, 2014 at 12:04 pm

    Hello,

    When doing these workouts (speed training for example), is it ok to break up the 30-35min of cardio at a different time of day (speed train after lunch, cardio at night) or is this meant to be one complete workout done at the same time (1 hour)?

    Thx

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