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Interval Weight Training

by Racer X Virtual Trainer

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Interval weight training is a great way to improve muscular endurance and cardio vascular fitness. Try this routine and use it on days when you cannot ride and want a workout that will kick your butt like riding.

- Interval Weight Training -
Time (Reps)
Warm-up and Stretch 10 to 15 minutes
Interval Set 1
Squat/Press
45 sec. (18 - 20 reps to failure)
Low Rows with Barbell (or TRX Atomic Pushups)
45 sec. (18 - 20 reps to failure)
Jump Pull-ups (or Burpees)
45 sec. (18 - 20 reps to failure)
Rower, Stationary Bike or Treadmill
3-minutes at RPE 13
3-minute rest period (Option: Stand on Indo Balance Board)
Interval Set 2
Walking Lunge w/Shoulder Press (or Hamstring Curls)
45 sec. (18 - 20 reps to failure)
Bicycle Crunches (on the floor or ball)
45 sec. (18 - 20 reps to failure)
Squat to Row (Option Using Bands)
45 sec. (18 - 20 reps to failure)
Rower, Stationary Bike or Treadmill
3-minutes at RPE 13

3-minute rest period (Option: Stand on Indo Balance Board)

Note:
  • When performing intervals, move as quickly as possible from one exercise to the next.
  • Perform Interval Set 1 - Rest 3-minutes - perform interval set 2 - Rest 3-minutes - repeat for 3 to 4 sets.

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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