Posts
538
Joined
5/16/2010
Location
CA
Edited Date/Time
1/27/2012 10:14am
I've been trying to go to the gym as much as possible as well as study videos to work on technique so when I get back on my bike in may the only thing holding me back is my seat time. Does anyone have any recommendation's for leg workouts? I usually do squats, deadlifts, leg press, lunges, leg extensions and curls. But what are more motocross directed workouts that help with squeezing the bike with your knees and thing like that? Also if anyone has any good videos that show good technique (just riding doesn't have to be instructional) that would be great!
Thanks for the help!
Dustin
Thanks for the help!
Dustin
The Shop
But I would avoid heavy lifts like above. I'd recommend higher reps with lighter weight. Trust me, I'm a fat ass.
Also, if you're too cool to rollerblade... try one of these:
It simulates a skating motion. Builds lateral strength (leg grip) and endurance. They are often called "slide boards" and you don't need to buy a $400 version. They make inexpensive ones that work just as well.
For lower body, focus on movements that incorporate the whole body so that core stabilization can also be trained. Squats, deads, and lunges are perfect, like you mentioned. Competitive racers with seasonal race schedules normally go heavier with less reps in the offseason for more strength and go with much lighter weight / higher reps during in season for more endurance.
A great exercise for working the adductor muscles used in squeezing the bike is sitting on a stability ball on your knees. Balancing on the ball will require you to squeeze your knees into the ball. Also, great for core stabilization since the squeezing of the knees will activate your core.
When it comes to lifting, I think the basics are all you need in motocross. Squats, bench, cleans, dead lift. Higher reps with lighter weight is great for endurance but I usually do two weeks light and one week heavy to give the muscles a nice shock. Core work outs are very important for riding as well as being flexible and nimble (stretching aka YOGA!!!)
Pit Row
gyms are great but lets be honest, how much bulk dya need? im 210lb so can throw anythying i like about but probably too heavy, but being smaller doesnt fit my shape, most quick kids are like what 150/160 maximum
Post a reply to: lower body workouts