Training

Alright what do you guys do for training for motocross, desert and etc? I'm mostly interested in motocross, I need some workouts that would help someone come back from the dead :lol: fact is since I stop playing sports 5 years ago, I'm really out of shape as I found that out at the track( arm pump legs aching lower back pain :lol:) its bringing me down becus I'm not a lazy person but I'm really out of shape:banghead: Pretty much I don't do any exercising besides riding a mountain bike around and I want to start getting back into shape to maybe try to ride every weekend, since it's becoming winter I want to get a training program together to get ready for the upcoming season in spring. I'm welcome to any ideas not all free weight workouts I'll be going to the gym, so throw your ideas out there. Just to let you guys know, I'm 6 ft 1 at 140 lbs don't laugh:moon::cry:
 

James

Staff member
Very seldom do I lift weights and if I do it's low weight high reps. The thing that has helped me the most is cardio/endurance training. Go run on an elliptical machine for 30-45 minutes (every other day), while keeping your heart rate above 170 BPM. Don't try that right away though, have to work up to it. :P

Does your gym have a trainer? If so ask them what a good plan would be and make sure to tell them your goals.
 
Very seldom do I lift weights and if I do it's low weight high reps. The thing that has helped me the most is cardio/endurance training. Go run on an elliptical machine for 30-45 minutes (every other day), while keeping your heart rate above 170 BPM. Don't try that right away though, have to work up to it. :P

Does your gym have a trainer? If so ask them what a good plan would be and make sure to tell them your goals.
See the problem with card training is that I lose weight, so should I go to GNC and get a weight gainer to go with it? Umm I haven't been to the gym in months :lol: but my friend that I ride with has a gym in which his mom owns. I need to go up there and talk with her. But see that's when my schedule screws me up, I mean I have every weekend off so that's two days I can devote during the off season, but would that be enough maybe Mondays and Fridays too
 

James

Staff member
See the problem with card training is that I lose weight, so should I go to GNC and get a weight gainer to go with it? Umm I haven't been to the gym in months :lol: but my friend that I ride with has a gym in which his mom owns. I need to go up there and talk with her. But see that's when my schedule screws me up, I mean I have every weekend off so that's two days I can devote during the off season, but would that be enough maybe Mondays and Fridays too
You want to spread it out more so that your body can recover, I usually go Monday, Wednesday, and Friday. My gym is 24hrs so I have no excuses. :smirk:

Yeah I forgot to add the losing weight thing, I suffer from the same problem, hell I'm 5' 7" 125 LBS myself. Whey protein shakes help, along with my addiction with ICE CREAM. :P Plus I'm always snacking on something, usually peanuts (good source of protein BTW).
 
You want to spread it out more so that your body can recover, I usually go Monday, Wednesday, and Friday. My gym is 24hrs so I have no excuses. :smirk:

Yeah I forgot to add the losing weight thing, I suffer from the same problem, hell I'm 5' 7" 125 LBS myself. Whey protein shakes help, along with my addiction with ICE CREAM. :P Plus I'm always snacking on something, usually peanuts (good source of protein BTW).
Very true I like the idea of Monday, Wednesday, Friday that way I have the weekends off to so my own thing. Yeah sounds like your in the same boat I am lol have the whey protein shakes helped you or have you just heard that? Because I haven't heard them actually helping the people who need to gain weight. I love trail mix so thats not a problem for me. So are poweraids bad to drink all the time? Should I cancel them out of my normal intake? And along with that I don't eat lunch almost every day because my stomach has problems, is that screwing me up too?
 
well this is what i do
endurance day
Higher reps lower weights
Eleptical for 45 mins bench press10 reps 3 sets incline bench, decline bench, then flat bench. Barbell Curls 10 reps 3 sets
Lat Pulldowns 25 reps 2 sets
Row machine 15 reps 3 sets
Hack Squat machine 10 reps 3 sets
Barbell rows 20 reps 3 sets
Power Cleans 10 reps 3 sets
Leg Press30 reps 3 sets
Squats 10 reps 3 sets

Power Day
Heavier weight less reps
30mins on Elliptical
Incline bench Decline bench Flat bench 5 reps 5 sets on each
Cleans 5 reps 5 sets
Deadlift 2 reps 10 sets
Curls 5 reps 5 sets

Cardio Day

2 hours on eleptical

It goes like this
Week 1

Monday
Endurance day

Tuesday
rest

Wednesday
Cardio Day

Thursday
rest

Friday
Power Day

Saturday
rest

Sunday
rest


Week 2

Monday
Power Day

Tuesday
rest

Wednesday
Cardio Day

Thursday
rest

Friday
Power Day

Saturday
rest

Sunday
rest

Alternate between week 1 and 2 and you will start noticing gains
 
try not to go more than 3-4 days with out going and doing something again, that really kills you when you do it like that, because you never really get anywhere
 
well this is what i do
endurance day
Higher reps lower weights
Eleptical for 45 mins bench press10 reps 3 sets incline bench, decline bench, then flat bench. Barbell Curls 10 reps 3 sets
Lat Pulldowns 25 reps 2 sets
Row machine 15 reps 3 sets
Hack Squat machine 10 reps 3 sets
Barbell rows 20 reps 3 sets
Power Cleans 10 reps 3 sets
Leg Press30 reps 3 sets
Squats 10 reps 3 sets

Power Day
Heavier weight less reps
30mins on Elliptical
Incline bench Decline bench Flat bench 5 reps 5 sets on each
Cleans 5 reps 5 sets
Deadlift 2 reps 10 sets
Curls 5 reps 5 sets

Cardio Day

2 hours on eleptical

It goes like this
Week 1

Monday
Endurance day

Tuesday
rest

Wednesday
Cardio Day

Thursday
rest

Friday
Power Day

Saturday
rest

Sunday
rest


Week 2

Monday
Power Day

Tuesday
rest

Wednesday
Cardio Day

Thursday
rest

Friday
Power Day

Saturday
rest

Sunday
rest

Alternate between week 1 and 2 and you will start noticing gains


That sounds reasonable :thumb: 2 hours on an elliptical? Thats with breaks right:shocked::smirk:
 
try not to go more than 3-4 days with out going and doing something again, that really kills you when you do it like that, because you never really get anywhere
Very true and I felt that yesterday, not riding for a little over a month and going to race on a pretty big track is a bad idea :lol:
 
Thats good jft. Arnt you like 14? Way to discipline yourself.

I wing my work outs. Goals: Run mile under 7 min each time, lift whatever the F I want and muay thai work out for as long as I can with 5 30 second speed bursts back to back about half way through the work out. Works for me :moon:
 
I try and hit up the gym every day, 1.5-2hr....
I ride my bike 10minutes to the gym
I do 30-60 min on the bike.. or incline bike or both
then I lift fairly light fairly high reps for about 1hr...
lat pull-down
bicep curl
tricep
obliques
chest machine
etc...
Seems to work, that and eating right.
-no fried foods
-very little pizza
-no soda
-no energy drinks
-no salad dressings or mayo
-plenty of lowfat milk and meat.
 
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