Training for Motocross and Off-Road Riding

Training for Motocross and Off-Road Riding

Rodney Womack, CSCS

If you want to improve your results in motocross, enduros, hare scrambles, or any other type of off-road motorcycle or ATV racing, you need to maximize your strength and conditioning. When you develop a good training program that puts you in top condition, you will ride faster for longer periods of time, have less fatigue, improve your racing results, and, ultimately, have more fun. Improving your strength and conditioning will also improve your overall health, and, most importantly, it will help to prevent injuries.

However, many riders don’t train properly, or train at all, other than their riding sessions. As a strength and conditioning coach, and lifelong off-road and MX racer, my goal is to provide you with some strength and conditioning advice that will help you to improve your fitness and strength specifically for your sport.

In fact, my specialty is creating home training programs which will help you improve your strength and fitness without having to go to a gym. Some of you may already go to a gym to work out, which is fine, but there are many exercises and workouts that you can do at home, with little or no equipment, which will give you a great work out and help you improve your strength and fitness.

And, there’s no better time than the off-season to start planning a training program to prepare you for the next racing season. So, let’s get started!

Off-Season Training

Many trainers will divide up the year into training cycles or phases. The most common phases are off-season, pre-season, and in-season. We will first address off-season training, which is where many of you are at this time of the year.

First, off-season training should be utilized to heal up your injuries and address your weaknesses. If you’ve been injured make sure you are completely healed before embarking on a strenuous workout program. Be sure to consult a doctor or physical therapist to determine when you can start your training program. Once you are cleared to start training, you need to pinpoint your strengths and weaknesses and set your training goals.

Before designing a training program you should take note of your weaknesses from your most recent races. Was your endurance a problem? Did you get arm pump? Are your legs weak? Is your upper body weak? Are you overweight? Etc. These are the types of questions you should ask yourself when creating a plan for next year’s racing season. Once you establish your strengths and weaknesses, then you can design a workout plan that will create a complete athlete.

The first part of your off-season plan should be to establish a good conditioning base which you will build upon as your training program progresses. This is the time to start with some jogging, biking, swimming, etc. to condition your body before adding more strenuous activities to the program. Before you start any of these activities make sure you warm-up and stretch your muscles to prepare for your workout. This should also be done before you race.

If cold / wet weather limits you to indoor training, then you can use a stationary bike, rowing machine, treadmill, or jump rope. In fact, a jump rope may be the best way to get a good conditioning workout in addition to being the cheapest. Of course, there are many other exercises that you could do, but these are simple and will help you get started.

As far as strength building exercises are concerned, you can start with 2-3 sets of pushups, pullups, squats, and situps in addition to the endurance / conditioning work that you are already doing. Here’s a sample beginner’s workout that you can do 3-4 times per week to help you establish a good strength and conditioning base. This will help to prepare you for some more intense work to come later.

Beginner’s Workout

Jog in place for 5 minutes
Stretching for the upper and lower body – 5-10 minutes
Pushups – 3 sets of 10-20 reps
Pullups – 3 sets of 5-10 reps
Situps – 3 sets of 20 reps
Bodyweight Squats – 3 sets of 10-20 reps
Jog, Bike, Swim, Rowing Machine, or Jump Rope (or any other endurance / aerobic activity) for 15-30 minutes

This is a simple, but effective program. If you struggle with any of these activities, just do what you can, and try to add a rep or two to each workout. If the aerobic work is difficult for you, start with 10-15 minutes and add some more time at each workout.

Follow this program for 3-4 weeks on a consistent basis, and you will see some positive results. If it becomes too easy for you after a week or two, then add some more exercises, sets, reps, or time to increase the difficulty. If you are already in good shape, then go ahead and add more to the workout from the start.

This type of program should help you establish a good base of strength and conditioning. Bodyweight exercises are a great way to get into shape, and this type of workout will be beneficial to all athletes, regardless of their current level of strength or fitness. Just adjust the workout to your individual preferences and fitness level and you will be on your way. Once you create a good base of strength and conditioning, then you can move on to some more advanced workouts with more resistance and intensity.