by John Wakefield
|The benefits of outdoor training are sometimes hard to ignore....|
This article and routine is to help the athlete who is tired of always going to the gym to workout or for those who do not have a membership to a gym facility. These exercises can be done anywhere at anytime providing the outside weather is suitable.
The exercises are all bodyweight specific and as noted above can be performed anywhere. A recreational park, at the beach, in the mountains or even in your office are all suitable places. The options are endless. This type of exercise is beneficial for motocross and offroad riding because it does not isolate any part of the body. Isolation exercises are not necessarily wrong but for moto they are not the most effective type of exercise. Gym equipment like treadmills or stationary bikes repetitively stress the same muscle groups whereas outdoor training with bodyweight exercises on unique or different terrain will incorporate large muscle groups (almost never used in the same way) and most importantly the crucial smaller muscle groups that support the larger groups all in one which will help develop total body strength.
No Equipment Required
You do not need a lot of equipment when doing these types of routines and that is the beauty of body weight strength training. You will also become more aware of your body and its workings and you will realize that sometimes old-school training is just as beneficial as scientific based training that many athletes of today follow. Your body was built and designed to its own body weight and therefore from a safety side to injure yourself while performing these types of routines is a lot harder than while lifting weights in the gym. Without weights a person is able to focus solely on correct form and technique for each exercise.
Outdoor Training - Its Good for the Soul
Many of us are stuck in offices and behind a desk all day so going to the gym holds nothing new in the view many see all day. Going outside will break the daily cycle of being stuck indoors. Outdoor training has many health benefits including boosting your immune system, decreasing stress levels, improves concentration and memory skills and can even increase your self esteem and mood. Let’s be honest after spending 80-90% of your day indoors, you are screaming to get out so why go back indoors and train?
With strength and fitness being the main benefiting factor here, once you become stronger and more fit, you will be able to increase the repetitions and intensity along with coming up with different routines as you go. Depending on where you are and what sources are available to you, you are able to add many more exercises into your routines. Part of keeping this type of training fun is always looking for new locations to train that may have different obstacles available to you. While driving, I'm always on the lookout for locations to train outdoors for my athletes. This keeps things fun and interesting so they do not get stale with the same repetitive training day in and day out.
Here are some exercises that one can do:
Find a bar, doorway, ledge or anything strong enough to handle your own body weight. Stand under the bar and grab the bar with both hands with either a under or over hand grip. From that position pull yourself up to the bar with your chin over the top of the bar. If need be use a slight jump to get your momentum going:
Find a set of steps, a knee height ledge or similar and place your arms behind you on the ledge/step, you can either place your feet on the floor or balanced on something higher (as shown) from that position lower yourself down keeping your back close to the ledge as possible to a 90’ angle then push yourself back up.
Using a ledge, stairs etc bend down into a full squat, from that position while keeping your core tight and knee stable jump up onto the ledge/stairs landing strong with no movement from your knees left and right.
Stomach leg raises:
Holding onto a ledge, doorway or branch of a tree start with your legs straight and just hanging. From that position using your stomach muscle lift your knees up as high as possible while keeping the rest of your body stable with no movement.
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Push-ups with core stability:
These can be done on a flat surface or at an angle as shown. The angle is harder to do so maybe to start off with use a flat surface. Get into a push up position and do 2 x push-ups and stop in the start position. From that position while engaging your hips and stomach muscles and once secure move 1 arm around and place on back-hold for 3 secs then alternate arms. When performing exercise athletes hips must remain stable when placing arm on lower back. No rocking from the hips is allowed. Once that is completed, go into the push up again and repeat.
How about this for an amazing location to train? That's our buddy Greg Hammond from Concept2 grabbing a quick workout on the infield of turn 1 at Daytona International Speedway.
About the Author: John Wakefield owns and operates PeloTrain Athlete Excellence a full time professional performance coaching and training facility that has the ability to put together coaching plans from absolute beginners to top level professional, providing long-term training and management plans from one on one & group sessions. What ever your requirement wether it be sport orientated or just general fitness Pelotrain is more than able to cater for your needs. For more info on John and his services, please visit his website.
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.