Basic Strength training & Fitness for Motocross riders

Adam @ Always Developing

Strength & Conditioning

Coach

Adam Dyer

This 7 week programme is a complete guide to kickstart your strength training journey, it includes technical video analysis to help guide you through exercises and push you to your full potential.

From completing this programme you will have further knowledge on strength training, the muscles used in each lift and how to do them safely. The 6 lifts included have been proven to be effective at improving strength, and movement effiency while keeping you safe in the gym. The conditioning and fitness aspect of the workouts will help reduce arm pump and allow you to push the whole moto.

$35

Get Basic Strength training & Fitness for Motocross riders

Reduce arm pump

Specific strength & conditioning training to help reduce arm pump , giving you more control on the bike

Push to the end of the race

The Improved fitness will allow you to keep pushing that race intensity right up to the finish flag. You’ll be asking for more time in the race as you pass your competitors on the last lap

Learn how to strength train for sport

Increase your knowledge around correct lifting technique and how to progress safely, increasing the weight and strength. This will allow you to hold strong positions on the bike and reduce the risk of injury when you crash

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Team AD will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Kettlebells // Dumbells // Cardio machine ( Rower/ski/bike)

Sample Week

Week 1 of 7-week program

Sunday

Week 1 Day 1

Monday mover + Mob circuit

For Completion

Monday

Online performance assessment 2.0

Prep

Warm up BSEB

Cardio 3 - 5 minutes at a comfortable pace on a cardio machine Prep stretches - 2 rounds , 30sec each exercise: Bird Dog Lizard pose Cat Cow Inchworm ——————- Move - Exercises to get the body ready for the session: 2 rounds 30sec each exercise Squat Rotation Persian push ups Reverse lunges Plank up down Side lunge

Air Squat

1 x MAX @ 2:00

Rest

1 x 2:00

Sit-up arms finish over head

1 x 2:00

Rest

1 x 2:00

Press up

1 x MAX @ 2:00

Rest

1 x 2:00

Wall Sit

1 x MAX

Rest

1 x 2:00

Plank

Rest

1 x 2:00

Active bar hang

Rest

1 x 2:00

Rowing

1 x 1000

yoga 10 m fb

For Completion

Wednesday

Week 1 Day 4

Cardio Warm up

For Completion

Conditioning

5km Run

Perform a 5k Run as fast as you can. Please take note of your time in the results section

Cycle

1 x 30:00

Yoga post run 8”

For Completion

Thursday

Week 1 Day 5

15 min yoga flexi

For Completion

Coach

More from Adam @ Always Developing

Adam Dyer

Always Developing head coach , Adam has over 5 years experience in coaching all ages and levels in motocross athletes

A better you!

In 8 weeks from now you’ll be consistent with your training , enjoying going to the gym and seeing results on and off the bike, wishing you started sooner!

Get Basic Strength training & Fitness for Motocross riders

FAQs

Who is this Training for

This programme is for Motocross riders who are keen to learn more about correct training for riding and learn new skills in the gym area , and get fit for racing

The Proof