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Eliminate Arm Pump - Part 2 (Establish Optimum Range of Motion & Strength): Glutes, Lower Back & Core)

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Coach Robb

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Here is part two of a six part series of videos to help you eliminate arm pump during riding and racing.

If you watched my Arm Pump video (

if you haven't seen it yet), you understand that my experience with arm pump is associated with bad body position. Specifically, if your center point (i.e. belly button) falls behind the pegs, the only muscles left to hand onto the bike is your forearm muscles. To keep this from happening, you need to grip and move the bike around with your legs, glutes (butt muscles), core muscles and lower back verses your arms (specifically your forearms).

This week we will look at the glutes (your butt muscles), lower back and core (abdominal muscles) to help improve your strength and endurance on the motorcycle to maintain the proper body position and keep the load off of your arms and onto bigger and stronger muscles.

Pre-Exercise Foam Rolling

As mentioned in Part 1, please

and implement 5-10 minutes of these lower body foam roller exercises PRIOR to warming up with some low intensity cardio for 10 minutes (Concept 2 rower, Bicycle, Treadmill, Elliptical, etc.).

Note: you can use a foam roller, tennis ball, lacrosse ball, etc.

Glutes, Lower Back and Core Specific Strength Exercises

for a complete list of Glutes, Lower Back and Core specific exercises to choose from.

Choose four (4) exercises per body part: Glutes, Lower Back and Core

Complete 2 to 3 sets and 10-15 Repetitions with 30 seconds of rest in between each exercise.

Cardio Challenge

Complete 3 x 30 seconds of a Jump Rope (

for an instructional Video).
and learn how the Jump Rope exercise is relative to riding a motorcycle.

Post Exercise Flexibility

and spend 10 minutes completing two to four exercises specific to your glutes, lower back and core to improve your flexibility.

Strive to implement this series of exercises three times a week. If you would like to review how we implement strength training with riding and other cross training exercises, please Click Here to reach our Customer Service department and request "Sample Training Overview".

Next week we will discuss and break down your Shoulders, Chest and Neck and how they relate to proper body position on the bike. Until next time, Train Smart, Not Hard!

Yours in sport and health,

-Coach Robb

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2 Comments


Good morning Robb,

I'm really enjoying this series and have recently start a routine for summer prep. Wanted to ask you a question or 2. In this 6 part series, should I look a doing a different part each day as a routine, i.e. part 1 on Monday, part 2 on Tuesday, part 3 on Wednesday.... or should I coordinate a rest day in between?

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Tannerjared-thank you for your question!  To answer your question relevant to you, I would need to  know how many days a week and for how many hours a day can you ride and cross train?  

 

For riders that I have that can train 2 hours a day, I like to break the week down this way:

 

Monday-Complete Rest Day/Massage

Tuesday- MX: Aerobic Intervals - Cross Train: Strength Training (Full Body)

Wednesday-MX: Sprint Intervals - Cross Train: Long Cardio Sets (Concept 2, MTB, Cycling, Swimming)

Thursday-MX: Aerobic Intervals - Cross Train: Strength Training (Full Body with sprint cardio)

Friday: MX: Sprint Intervals - Cross Train: Fragmented Sets (Concept 2, MTB, Cycling, Swimming)

Saturday: MX: Aerobic Intervals - Cross Train: Strength Training (Full Body with sprint cardio)

Sunday: MX: Sprint Intervals or Race

 

Please let me know if you would like an example of my strength program and I would be happy to send you a copy.  Feel free to email me at Robb@CoachRobb.com.  

 

Yours in sport and health,

-Coach Robb

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