Jan 28 2011

Training Week: Friday

I hope your legs aren’t too sore, because today we are going to run 5 miles.  Just kidding.  Today is devoted to nothing.  It is a designated rest day.  You need to give your body a chance to recover from the intensity of the past 3 days.  The legs and core need to repair the damage from yesterday’s workout.  If you were to do cardio or more strength training, you would be too sore and/or exhausted to ride at optimal levels.

This is just a sample of what a week could look like.  This would be more of an “in season” week.  The intensity of the circuits and intervals are quick and give you time to recover.  If you were in the off season, you would have a longer cardio session on Monday or longer, less intense strength workout.  This is where periodization comes into play.  It is pretty much a pattern.

When there are no big races, you can have longer workouts because you do not have the weekend devoted to racing.  The intensity is not as high, but you build your base for cardio and strength.  As you approach the bigger races (i.e. Loretta Lynn Qualifiers), you can begin to throw in the interval training and more rest days.

The rule of thumb is this: the more intense the workout, the more recovery you need.  Take this week for example: we had Monday as a light, active recovery day and Friday is completely off.  The rapid pace of the workouts in the middle of the week requires you to take it easy on Friday to be ready for the weekend riding.

If you have any questions or need help getting a weekly program set up, let me know!

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Jan 27 2011

Training Week: Thursday

Again, sorry it’s late, but I was traveling and had class.  Better late than never!  Today is going to be spent back in the weight room.  This time we are concentrating on your lower body and core.  This is where the meat and potatoes are for strength training.  The leg muscles and core are two of the most important parts in riding, so make this day count.

Just like Tuesday’s workout, we are going to have circuits and the same perimeters still apply.  Warming up is mandatory as this is taxing on your lower back and knees.

Deadlifts – Lunges – Planks

Squats – Hyper Extensions – Side Planks

Hanging Leg Raises – Weighted Crunches (on medicine ball)

For all of the weighted exercises, 15 reps will be sufficient.  The planks are static and meant to be held in place.  You can hold it for 30 seconds.  Like I said, the squats and deadlifts are big, compound movements that will take a lot out of you.  You are not trying to set world records with these lifts, so go lighter and concentrate on form.

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Jan 26 2011

Training Week: Wednesday

Today is back to cardio.  It is a high intensity interval session so be prepared for this.  I really don’t like cardio, but this is makes life easier than the 60 minute sessions.  For those of you who forgot what interval training is all about, let me recap.  This is simply alternating timed bouts of high and low intensity.  For your higher intensity bouts, you are usually around 90% of your max HR, while your lower intensity is about 65%.

For today, we are going to do 6 highs and 6 lows of 1 minute intervals. Here’s what it should look like:

5 minutes warm up

5 minutes stretch

1 minute low intensity

1 minute high intensity

Repeat 5x

5 minute cool down

Have Fun!

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Jan 25 2011

Training Week: Tuesdays

So, yesterday was a mild one with your active recovery.  Today is going to be a strength training day.  Come to the gym prepared.  Always, always do some sort of warm up to get your joints and muscles loosened up.  You can spend 10 minutes on a treadmill, rower or stationary bike and then stretch.  This will prevent you from jumping right into the lifts and getting injured.

After your warm up, here is the upper body routine:

Push Up – Wide Grip Chin up – Dumbbell Shoulder Press

Incline Push Up (Feet on medicine ball) – Bent Over Rows – Alternating Front Shoulder Raises

Alternating Dumbbell Bench Press (on medicine ball) – Pull up – Dumbbell Clean and Press

For body weight exercises, go to failure and for weight movements, your rep range will be 12 reps.

These are to be done in circuits with no stop between exercises.  Once you are done with one circuit, take 60 seconds to rest and get some water.  Then perform the circuit 2 more times.  The rest between each set of exercises is also 60 seconds.

Don’t forget to stretch after this workout and be ready get some cardio in tomorrow!

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Jan 24 2011

Training Week: Monday

In the past, I have given you guys some workouts and variations of cardio and strength routines.  I figure it is time to give you guys a sample week.  A reader suggested I put this together and I think it is a great idea.   Today it came a little late and I apologize for that, but it is still relatively early on the West coast.

Normally, if you are riding and racing on the weekend, it puts a lot of stress on the body.  Two days of riding on Saturday and Sunday can wear anyone out.  So for today, we can do an active recovery workout.  It is pretty simple:

45 minutes of cardio

65% of your max HR

Remember, to get your heart rate zone, use the Karvonen Formula:

Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR

This is not supposed to be an intense session.  The main goal is to flush out any lactic acid build up from the weekend and get your blood flow moving.  You will supply nutrients to your whole body for recovery.  Don’t forget to warm up, stretch, and cool down.  I suggest low impact movements like stationary bikes, rowers or even an elliptical machine.

Tomorrow will be a weight training day, so be ready.

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Jan 19 2011

The Perfect Push Up

Trying to meet the demands of any sport can be a complicated process.  There are so many things to consider such as the balance between cardio and strength training, when to do which one, how to incorporate recovery and timing the intensity.  Because of this, there can be strange exercises or elaborate methods, but sometimes tradition is the way to go.  Like the saying goes, keep it simple stupid.  One movement that can sometimes be underrated is the push up.

Why am I doing a whole article on push ups?  Because it is a requirement for moto.  Think about the text book form for the attack position; head up, elbows squared up and no arches in your back.  Now think about good form on a push up.  The hand positioning, muscles involved and body positioning are a perfect foundation for upper body training.

Studies have shown that when a push up is performed correctly, it engages your obliques more than side planks.  Obviously, your pectoral muscles are utilized as well as the anterior (front) deltoids.    Additionally, the scapula is allowed to go through its fullest range of motion, which is not possible on any barbell or dumbbell presses.    All of these are huge players in the upper body for motocross and sometimes, they can be difficult to train.

Throwing in unstable surfaces such as medicine balls or balance boards involve the shoulder girdle more. This can strengthen the shoulder to help avoid shoulder dislocation and most glenohumoral joint problems.  However, when you add unstable surfaces, you will begin to hit the core and shoulder more, and less of the chest.

Below is a video of a perfect push up.  If you have a hard time with push ups, start with your feet wider and gradually work your way in.

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