MX Replacement Workouts
by Racer X Virtual Trainer
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.
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.
- Sunday's Post Supercross Challenge: San Diego - This workout consists of 5 exercises: 100 jump rope skips, 15 tuck jumps, 10 burpees, 15 air squats, 5 toes to bar. Pro rider, Vince Friese demonstrates.
- Sunday's Post Supercross Challenge: Oakland - This workout consists of four exercises: air squats, hands off push-ups, butterfly sit-ups, and kettle bell swings. The Metal Mulisha's, Brian Deegan demonstrates.
- Sunday's Post Supercross Challenge: Phoenix - This workout consists of three exercises: the burpee box jump, pull-ups, and V-ups. Trainer Charles Dao demonstrates.
- Sunday's Post Supercross Challenge: Dallas - This workout consists of four exercises:10 TRX atomic push-ups, 20 squat jumps, 20 V-ups, 500 meters on the Concept2 rower. Pro rider, Cole Seely demonstrates.
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!
Remove the Guesswork
At Virtual Trainer, we believe there is a right way to train for motocross. It starts with having a clear goal, finding expert instruction (on and off the bike), performing structured training and receiving immediate feedback throughout the process. Coach Seiji (Andrew Short's longtime trainer) has teamed up with Virtual Trainer to offer our audience an exclusive motocross community geared towards improving your performance on and off the track. The community offers motocross specific training plans designed by one of the best – to help you achieve your best performance. This is literally a one-of-a-kind training and conditioning experience for you, the motocross athlete.
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.