ADAC Performance Training

Power Sports
Coach
Ray Thomas

At home workout to prepare you to reach the top of the podium. Only equipment needed is a bike (stationary or regular) Dumbbells and Pull Up Bar

Features
6 sessions per week
Must use App app to view and log training
Program Training
$25
Get ADAC At Home Motocross Training (4 Week)
benefit-image-0
Prepare to ride when you cant ride
Cant ride everyday because of work and life? Thats OK. ADAC at home workouts will prepare you physically to attack the race weekends and reach the top of the podium.
benefit-image-1
Save money
Gas is expensive. Train without having to put gas in the bike. Save money for the big time race weekend
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
4 Days a week of workout. Each day has a conditioning session and strength session.
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.
Equipment
Recommended
Dumbbells // bike (stationary or regular) // pull up bar.
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Biking

1 x 30:00

B

DB Thruster

3 x 8

C1

Goblet Squat

3 x 12

C2

Single Leg RDL

3 x 8

D1

Roll Up Crunch

3 x 15

D2

Bent Over DB Row

3 x 8

D3

DB Shrug

3 x 15

Monday
Week 1 Day 2

Conditioning

A

Shadow Boxing Circuit

5 Rounds for time - Shadow Boxing 1:00 - 25 Feet Up Crunches - 50 Russian Twist - 20 Jumping Jacks

B1

DB Bench Press

12, 10, 8

B2

Pull-Up

3 x 8

C1

DB Push Press

3 x 8

C2

Bent Over Rear Delt Fly

3 x 10

D1

DB Tricep Extension

3 x 12

D2

DB Bicep Curls

3 x 12

D3

Iron T's

3 x 10

Wednesday
Week 1 Day 4

A

Sprint

4 x 50

B1

DB Clean & Jerk

3 x 5

B2

Partner Nordic Hamstring Curl

3 x 8

C1

Lateral Lunge

3 x 5

C2

Glute Bridge

3 x 5

D1

Plank

1 x 1:00

D2

Side Plank

1 x 0:30

Thursday
Week 1 Day 5

A

Biking

1 x 30:00

B1

DB Floor Press

10, 8, 6

B2

DB Renegade Row

3 x 10

C1

One arm DB incline

3 x 5

C2

Chin-Up

3 x 10

D1

DB 10-10-5-5's

3 x 30

D2

DB Farmer's Carry

3 x 40

Coach
More from ADAC Performance Training
coach-avatar Ray Thomas

More from ADAC Performance Training

programs
ADAC At Home Motocross Training (4 Week)
Join Today!