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MX Replacement 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.

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!

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. VT Signature

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  1. Gravatar
    Cody Garvin February 18, 2016 at 7:26 pm

    Is there a replacement for squat jumps that you recommend? My home gym is on the second floor, not a big fan of jumping on the second floor of my house.

  2. Gravatar
    Racer X Virtual Trainer February 19, 2016 at 2:01 pm

    You can do one of two things. One is to simply eliminate the jump and/or two try to land as soft as possible. It actually requires more energy and effort to land very quietly.

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