Standardized Fitness Test - Motocross Specific
by Racer X Virtual Trainer
Guys (and girls) who race motocross from the D class to the pros know one thing for certain; racing motocross is as physically demanding as any sport out there. Training in the sport of motocross has come a long way in the past 5 - 10 years as what the top guys do off the bike has become just as interesting as the racing itself. Back in the day, running was the standard protocol for those who cared to train. As more trainers got involved in the sport and websites like Virtual Trainer bring training to the forefront, other forms of training gained traction and soon running shoes were replaced with road bikes, mountain bikes, rowers, and even the sport of Crossfit. But no matter how popular training for motocross has become in the racer's mind, main stream stick and ball types still don't think it takes much athleticism to ride a bike around a little track. To level the playing field, so to speak, Virtual Trainer in conjunction with Coach Seiji created the following Standardized Fitness Test as a benchmark for the Motocross athlete.
The test is pretty simple and consists of 4 common exercises that any one can do. Since neither maximum strength nor pure endurance (think marathons) is required for motocross, this test is set up with the idea of measuring mid-range muscular endurance. With that in mind, the test is aimed at measuring maximum output for each exercise as opposed to the cumulative effect of stringing all the exercises together. With that said, it is important that complete recovery is obtained after each exercise. For you Crossfitters out there, I know this flies in the face of what you normally do, but please humor me and follow the testing protocol as described. think of it as your WOD. WOD = Work Out of the Day for those of you unfamiliar with Crossfit.
10-minute warm up (do what ever you want to warm up...run, skip rope, row, stationary bike, etc.)
- Do as many wide grip hanging pull-ups as you can in 2-minutes. No kipping (sorry cross-fitters) and you cannot let go of the bar. You can rest all you want by hanging but once you let go of the bar you are done. A rep only counts if your chin clears the bar on top and your arms are fully extended on the bottom.
- Do as many push-ups as you can in 2-minutes. For a push-up to count, you must touch your chest to the floor while lifting your hands off the ground. The only way to lift your hands is if your chest is on the floor! You can rest, stretch, stand up, or do whatever if you need a break but record the max number of push-ups in 2-minutes.
- 1000 meter row on Concept2. Record average watts obtained over 1000 meters. Divide avg. watts by your weight (in kilograms) to calculate your score. Alternate Exercise: Record your fastest time for a 1 mile run.
- Do as many Butterfly sit ups as you can in 2-minutes. You must touch the floor in front of you when you come up and touch the floor behind/above your head when you go back down.
Take 5-minute breaks in between exercises. Okay.....let's do this!
My Numbers from 1/30/12
|Age 44, Height 6', Weight 190 lbs
|Pull ups||10||Fell off after 55 seconds|
|Push ups||53||Took to complete failure - Could not do any more|
||300 avg./watts divided by 86.18 kg
|Sit ups||46||Took to complete failure - Could not do any more|
|100 meter Ski Erg||19 sec.||Man test for bonus!|
Take the Test and put your numbers in the comments below!
Disclaimer: I am fully aware of the fact that this test has nothing to do with how fast you actually are on the track or a predictor of performance. It's just for fun and a way to create a little competition. I am also 100% aware that to truly test an MX athlete, flexibility, reaction speed, hand-eye coordination, etc. etc. would need to be measured. So.....just shut up and do the test!
|Name||Age||Sex||Height||Weight (lbs)||Pull-ups||Push-ups||Row (watts/kg)||sit-ups||1 mile run|
|Jason||34||m||5'10"||157||20||75||1:51 avg pace/1000m||72||-|
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.