Strong Legs = More Endurance

Any athlete will tell you that the way to great overall strength are well trained legs.  You don’t need have bodybuilder size thighs, but a strong base will help you last longer in your motos.  Your upper body cannot support the amount of stress for an entire moto for you to be competitive.  It’s pretty simple to prove this.  How much can you bench?  Lance knows the importance of strong legs...Maybe 170, 180 lbs; however, you can squat twice or maybe three times as much weight.  Squeezing your bike throughout the moto is always important and if you squeezed your handle bars as much, your arms would be pumped for the next week.

To get a good, strong base, you’ll need to hit the legs hard.  To me, when the legs get lactic acid built up, it is the worst burn ever.  But you have to remember, this will pay off on race day.  So, to start off, you might want to do this leg work out for a few weeks:

Front Squats:  12 reps, 10 reps, 8 reps

Leg Press:  20 reps, 20 reps

Lunges: 12 reps, 10 reps, 8 reps

Leg Curls: 20 reps, 20 reps

Calf Raises: rep out 3x

Front squats put a lot of emphasis on the quadriceps as well as the abdominal muscles and lower back.  If you have never done them before, it may be a little awkward at first, but your get the hang of it the more you do it.  It is performed just like a regular squat except you place the bar in front of your neck instead of behind it.  The same concept applies when executing: keep your back straight all the way down, head and chest up.  The rest are pretty self explanatory, but for the lunges, make sure you explode off of the foot to be most effective.

However, don’t just concentrate on this one routine; you must work on all of the muscles.  To work your squats a little different, try to put your feet closer together with your toes pointed out, or you put your feet out wider than shoulder width.  This will mix things up and keep your muscles guessing.  Again, don’t just go through the motions, work your legs hard and it will pay off when the track gets rough in the later motos.


Posted on Oct 14 2011, under Training | No Comments »

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