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Gary Semics Motocross Schools
Helping riders who are serious about mastering the motocross riding techniques necessary to ride fast, smooth, and in control.


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Stay in Shape for Riding

Posted by Gary Semics , December 22, 2012 · 6,151 views

Miscellaneous Motocross Riding Technique
Stay in Shape for Riding We all know that you have to be in good physical shape to ride or race. Riding is one of the best exercises to stay in shape for riding and/or racing. But most people cannot get enough riding in regularly to stay in good enough shape. Even if you are one of the lucky people that can ride as much as you want, riding alone still isn't the very best way to stay in shape for riding. Even the top pros who make a living racing and have all the time they need to ride as much as they want, they still do a lot of supplement training to stay and get in even better shape.

I have found that the best way to train for motocross is what I call circuit training. After many years of experimenting with different programs I have found the best methods are to combine both weight training and cardio training into weight and cardio circuits. You see, motocross, and even off-road riding are both aerobic and anaerobic. Aerobic is when you're doing a workload you can continue doing. Anaerobic is when the workload is so difficult that you come to failure within three minutes. Of course, weightlifting brings you to failure much quicker than three minutes. Intense interval training, which is some sort of cardio, like running on a treadmill, riding a stationary bicycle, riding a Schwinn Air Dyne or actually running also brings you to failure when you increase the intensity level of these cardio exercises and this turns into anaerobic exercise. I believe that this sort of cardio training should be done one day per week.

The weightlifting and cardio circuits that I mentioned earlier, which I will explain next, should be done twice per week. A basic outline of the weightlifting cardio circuits are: you would start with a 10 minute cardio warm up. Then you would jump right away into a three or four exercise weightlifting circuit. These weightlifting circuits go from one exercise straight to another and straight to another without any resting between. Each exercise should go to an opposing muscle group, so your muscles you do not pump up with lactic acid. Example, bench press, leg press or squats and then standing cable rows. Then you would go to a three minute cardio circuit. Then you could do three or more weightlifting exercises. Then back to a three minute cardio circuit. Then back to more weight exercises and so on, back and forth, always ending with a 10 minute cardio circuit. My latest and greatest cardio weight circuit program is listed for you below.

I have many of these types of programs, currently this is my favorite one. Love riders. The local riders I've share this with love it. This type of workout builds strength and endurance. It does it in a way that is good for motocross. When doing this program your muscles will not pump up with lactic acid. Lactic acid pump is the worst nightmare a motocross racer can have. Conventional weightlifting will cause your muscles to pump up with lactic acid when you ride hard. This is because conventional weightlifting is actually training your muscles to pump up with lactic acid. These type exercises do build a lot of strength by you cannot maintain that strength for very long because lactic acid is the side effect of this type of training. By incorporating my weight lifting exercises and super setting opposing muscle groups on each exercise, you can continue the exercises, one right after the other. Before your muscles have a chance to pump up with lactic acid you are doing a cardio circuit again. I have found that this is the best way to train for riding because it is more similar to what your muscles and body go through while riding.

Of course, with each rider, your weekly training loads and duration frequencies are going to be different. Each person has a different work schedule, other responsibilities and age factors. Another big factor in how much training you do is how much riding time you're putting in on the bike. For example, if you're riding hard four days a week and you're between 30 and 40 the supplement training load is going to be much less compared to a guy that's only riding once a week and in his 20s. Each person should take into consideration all these factors and go with what feels comfortable for him or her regarding the training durations and intensities during the week. The important thing is that you get in the habit of doing something each week. When you are doing that something each week try at least one day a week in the intense cardio zones and one or two days a week on this weight training program below. Again we all know we have to be in good shape to ride well. So it's up to each one of us to find time to workout. With all that working out might as well make it effective by doing exercises that are going to benefit your riding skills and endurance.

Most times I do not feel like training, but I know once I get warmed up I will feel much better and it will be very doable. When I'm done working out I'm always very glad I did and I feel a whole lot better, knowing that I'm staying in good shape to ride. Getting started is the hardest part of it. So don't pay attention to how you feel before you start. Just know that after seven minutes of warm-up you'll be feeling much better. If your way out of shape it's the same type of thing, just get started. Of course, if you're really far out of shape your workload will be much less. I have found what works best for me is six days a week. Of course, each day is different intensities and durations, some days are easy, some days are hard and some days are moderate but there is a workout going on six days a week. I have also found that having the workout equipment at my house makes this much, much easier, not to mention being a huge time saver. From start to finish when I'm done with my average workout time of 40 minutes it would have taken about that much time to drive to the gym and get ready to start working out. When the weather's nice I like the bicycle and run outside. When the weather's bad I do a stationary cardio workout inside and universal gym with some free weights, everything I need to get my workout done right here at home. Even if you don't have the money or free space to invest in this type of quick equipment, you can at least have one stationary piece of equipment. I have found that the Schwinn Air Dyne is the best cardio equipment. This is because it works your entire body at the same time, arms and legs, you can stand or sit and you get an awesome workout.

If you haven't already started a regular training routine I hope this motivates you to take that first step, remember getting started is the hardest part. There are so many benefits to exercise like: riding better and having more fun, better health, looking better, longer life, maintaining an ideal weight, living longer and just feeling better, it's a no brainer. Don't let the negative beliefs you let become your pattern. Start replacing them with positive beliefs, you'll be so glad you did.


Weight Training Program Design 610


It's important to move quickly through the exercises, no resting. Do this program twice per week depending on how much riding you're doing and how you feel. After 3 weeks change to the Designed 710 program and continue to alternate every 3 weeks.

1. 10 minute cardio warm up.
2. Standing Cable Rows – 15 Reps
3. Leg Press or Squats - 15 Reps
4. Dumbbell Bench Press - 15 Reps
5. 3 Minutes Cardio
6. Exercises 2 – 4 again. 15 Reps each
7. 3 Minutes Cardio
8. Lat Pull Downs - 15 Reps
9. Leg Curls - 15 Reps
10. Incline Dumbbell Bench Press 15 Reps
11. Calf Raises 15 Reps
12. Shoulder Scruggs - 15 Reps
13. 3 Minutes Cardio
14. Barbell Curls - 8 Reverse and 8 Regular Reps
15. Ankle Curls - 15 Reps (skip if you don't have the machine).
16. Triceps Cable Downs - 8 Reverse and 8 Regular Reps
17. 6 to 10 Minutes Cardio

Exercise Time 45 to 50 Minutes.

Hope you like it,

Gary Semics
Professional Motocross Trainer

If you're serious about improving your motocross skills, checkout my website for additional tips and training resources.




About Gary Semics

I've been riding and teaching motocross for over 25 years...
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