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At Home Workouts

by Racer X Virtual Trainer


I am often asked, "What should I do for a workout on days I am scheduled to ride but cannot?" For the weekend warrior this is a great question and a perfect time to utilize those high intensity workouts we often see on pro rider's Instagram and FaceBook feeds. You know the ones where the rider is balancing on a bosu ball while doing a squat press or other complex movement with the goal, I assume, to show the rider that the trainer can bury them in the gym. Trainers do this because they are simply following the number one rule of maintaining a client; make sure their tongue is dragging every time they leave the gym. Good for business, bad for the client. I'm not sure why pros who ride 4-5 times per week feel the need to do further high intensity type work off the bike. The pro riders I train almost never do these type of workouts. But I digress...the question becomes, "what about the rest of us?" For the weekend warrior who cannot obtain enough high intensity volume on the bike these are exactly the type of workouts I recommend.

I like to call these Motocross Replacement workouts and they generally consist of 20-minute all out AMRAP efforts (As Many Reps As Possible) which aim to mimic the intensity of riding motocross. Since neither maximum strength nor pure endurance is required for motocross, high intensity workouts utilizing simple, multi-joint exercises which combine weight lifting and cardio are a great replacement. The exercises involved are randomly chosen and designed to push your body to its limit. It is important to understand that the exercises chosen have nothing to do with training to improve a certain weakness. They are simple a collection of exercises aimed at pushing an athlete to his/her cardiovascular and muscular endurance limit.

Please note that the majority of the workouts on Virtual Trianer are a few years old but that does NOT mean thay are not still applicable. These videos were done a few years ago with trainer, Charles Dao at his gym in SoCal. Charles is still going strong and as popular as ever when training motocross athletes. Check him out at or search "Charles Dao" on your favorite social media platform.

The Motocross Replacement workout section contains over 50 workouts and is a great place to start when considering a workout. Many of the workouts are lead by trainer, Charles Dao and his pro riders. Look for the "Sunday Post Supercross Challenge" workout series. Below are a few of my favorites.

Remember, these workouts are not meant to be the only type workout for a rider. These are only to be used as replacement workouts when you cannot get to the track. I highly recommend a structured training plan like those offered in the Premium Training section of this site. As a matter of fact, the premium training plans utilize these same workouts as an option on scheduled ride days. Good luck and thanks for training with Virtual Trainer!

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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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    Racer X Virtual Trainer April 09, 2020 at 11:27 pm

    So today, I did 3 min Kettle bell Swings, 3 min Squat Press, 3 min hands off pushups, and 3 min on the C2 rower. I should have counted reps but I lost time!

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