Pre-Season Training
By Tim Crytser
Workout by Jeff MacDonald
To properly train for MX, you should incorporate three separate programs throughout the year; off-season, pre-season, and in-season programs. We covered the off-season training program in a previous article, and in this article we will cover the pre-season program. Before you jump up and down and tell me that the season has already begun, and my article is a little late, keep reading and I will try and explain why the pre-season workout will probably apply to 90% of the weekend warriors for both the pre and in-season time periods. If you are one of the lucky ones that get to ride 4 or 5 times a week, and maybe try and make a living at racing, then you should be past the pre-season workout and onto the in-season. The in-season routine is a maintenance workout that will help you maintain your fitness level throughout the season. The in-season 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 training. This is where the pre-season routine comes into play. Still with me? Good, then let's get down to the nuts and bolts of the pre-season workout.
The pre-season workout involves exercises that are sport specific. This phase of conditioning will shift emphasis to speed training, interval weight training and interval cardiovascular training. Speed training conditions the neuromuscular system, developing balance, reflexes and coordination, while interval training increases cardiovascular and muscular endurance, and establishes fast recovery from heavy bouts of exercise. 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, you should be fully recovered from any previous injuries and ready to give 110 percent. Sport specific exercises are very important in the pre-season to get your body ready to get back on the bike. The sport specific exercises we will use mimic the motions and positions your body goes through during a race. In these exercises, we will overload the body by training interval style. Interval style training is necessary in order to push yourself past your normal fitness levels. By overloading the muscles, you force your body to adapt and become stronger and attain higher and higher levels of muscular endurance. This will pay dividends during race day, allowing you to push harder for longer periods of time without tiring.
There are two energy systems at work when riding MX; the aerobic and anaerobic systems. Since MX is mostly aerobic, it is very important to broaden your aerobic threshold. By broadening your aerobic threshold, your body will be able to remain in the aerobic zone longer before entering an anaerobic state. The aerobic system requires much less energy to sustain for long periods of time than the anaerobic. For this reason, we want to stay in the aerobic zone for as long as possible when riding. Otherwise, you will enter the anaerobic zone and tire quickly. This is where interval training comes into play. By overloading your body and utilizing both the aerobic and anaerobic systems, your body will become more efficient at utilizing blood and oxygen and remain in the aerobic zone longer.
There are many advantages to interval training. Since Interval training uses both the aerobic and anaerobic energy systems it is a great method to use for MX. Aerobic means “with oxygen” and aerobic exercise is defined as any long duration exercise of low to moderate difficulty using large muscle groups such as the legs, back, butt, or arms. An example would be jogging. The aerobic system uses oxygen to convert carbohydrates into energy from various sources throughout the body. The anaerobic system, on the other hand, draws energy from carbohydrates stored in the muscles for short bursts of intense work such as sprinting or blitzing a whoop section. Anaerobic means “without oxygen”, and can only provide enough energy for very short periods of time. The byproduct of anaerobic exercise is lactic acid, that wonderful thing responsible for the burning sensation you get when you push your muscles past their aerobic threshold. Motocross is mostly aerobic; using the anaerobic system is situations where high outputs of energy are required for very short periods of time like whoop sections, muscling the bike through a tough rutted out section, or sitting and standing several times over a short distance.
The following exercise program was developed by Jeff MacDonald of Motosport Training. Jeff has several years under his belt training many top professionals and currently trains top privateer, Tiger Lacey who finished in 12th position in the 125 East Supercross standings. This program should be used in the pre-season, but can also be use during the season to supplement your weaker areas. When doing this program, stick to the following guidelines to attain peak results;
· Always do vertical and lateral jump training first.
· Follow training format in the order prescribed for best results.
· In phases I and II give one (1) day rest between training days.
· Use "off days" for riding practice.
· If not riding, use off days for interval cardio.
Phase I
|
-Speed Training- |
Sets |
Repetitions |
| Warm-up, stretch |
At least 10 minutes |
|
| Vertical jump (Pic ) |
3 |
10 (jump in place, 100% effort) |
| Lateral jump (Pic ) |
3 |
10 (jump side to side, 1 each way=1) |
| Push-up/clap |
3 |
10 (push-up, clap hands together) |
| Lunges (Pic ) |
3 |
10 (each leg) |
| Bent over row (Pic ) |
3 |
10 |
| Shoulder Press (Pic ) |
3 |
10 |
| Cardio Activity |
|
|
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 .
|
-INTERVAL WEIGHT TRAINING- |
Time (Reps) |
| Interval 1 | |
| Warm-up, stretch |
At least 10 minutes |
| Squat/Press (Pic ) |
45 sec. (18 – 20 reps) |
| Bent over row (Pic ) |
45 sec. (18 – 20 reps) |
| Crunches (Or other ab work) |
45 sec. (18 – 20 reps) |
| Rower or bike |
3 minutes |
| Interval 2 | |
| Lunges (Pic ) |
45 sec. (18-20 reps) |
| Seated Cable Row (Pic ) |
45 sec. (18-20 reps) |
| Incline press (Pic ) |
45 sec. (18-20 reps) |
| Rower or bike |
3 minutes |
Note: Do not stop between exercises (Go from one exercise to the next).
Lift weights as fast as you can for 45 seconds (approximately 18 to 20 reps.)
DO NOT SACRAFICE FORM FOR SPEED. Use controlled motions at all times.
Perform rowing or bike at an exertion level of 5 or 6 on a scale of 1 to 10 (i.e. medium speed).
Make sure to lift weight using full range of motion.
Complete three sets of interval 1 and then move on to interval 2
Rest for 2 minutes between interval sets
Cool down, stretch
PHASE II
-INTERVAL CARDIOVASCULAR TRAINING-
Interval cardiovascular training is performed using intervals. Intervals are perfromed by alternating between low intensity (aerobic) exercise and high intensity (anaerobic) exercise. Once warmed up and stretched, exercise at the low intensity for a period of two minutes, then increase intensity to an all-out pace for one minute. This is continued for 20 minutes of training, low, high, low etc. Low interval training intensity will be a 5 or 6 on a scale of 1 to 10. High interval intensity will be 8 or 9 on a scale of 1 to 10. Interval cardiovascular training is to be performed 2-3 times per week on a rowing machine (Concept2) or similar piece of equipment that requires the use of both the upper and lower body. This will ensure total body conditioning.
Monday – Speed training
Tuesday – Ride or Interval Cardio Training
Wednesday – Interval Weight training
Thursday – Ride or Interval Cardio Training
Friday – Ride or Interval Cardio Training
Saturday – Rest
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, then add a day of interval weight training. Getting winded on lap 3, then add more speed or interval cardio 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.
Good luck adding this pre-season training program to your workouts. Remember, depending on where you are in your training program, this workout may or may not apply to you all season long. Evaluate where you currently stand fitness wise, and use the pre-season workout accordingly. That's it for now, so until next time, good luck with your training and, as always, VT can be reached anytime at
crytset@comcast.net
. In addition, be sure and check out the Racer X Virtual Trainer
archive section
, your complete one-stop information zone for motocross fitness.
