FREE 10 Week Complete Training Program: Weeks 1 & 2
Anatomy of Speed Series – Let’s Start Training Smart, Not Hard!
Over the last three articles, we have set the foundation to begin training in a way to maximize your training efforts:
Step 1: 14 Day Clean Eating Challenge
The first step to improving your speed is to adjust your eating habits so that you have consistent energy, mental clarity and are efficient at burning fat as a primary fuel source during exercise. If you haven’t completed the 14 Day Clean Eating Challenge, please email me directly and I will send you a copy of the challenge.
If you have completed the 14 Day Clean Eating Challenge, please move to Step #2 below.
Step 2: Create a Personalized Eating Plan
Now that you have removed your dependency on simple sugars, starches and processed food items, now it is time to add one new food item a week to determine if it passes your energy, mental clarity and performance test. If you haven’t created your personalized eating plan, please email me directly and I will send you a copy of my Food & Performance log spreadsheet.
If you have completed Step #1 & Step #2, please move to Step #3 below.
Step 3: Determine your Body Composition (Percentage of Body Fat & Lean Muscle)
To identify your percentage of body fat and lean muscle, please email me and I will send you a copy of my Body Measurements Spreadsheet. This spreadsheet will help you determine if you are actually building new muscle and burning body fat or whether you are tearing down muscle tissue for energy. I will prompt you when to re-capture your body measurements so that you can determine that you are NOT tearing down your muscle tissue for energy (a common issue amongst competitive racers).
If you have completed Step #1, #2 and #3, please move to Step #4 below.
Step 4: Determining your Strength to Weight Ratios
For those of you that have completed Steps 1, 2 & 3, you are in a position to now test your strength & endurance both on & off the track. After getting prior approval from your doctor, please email me I and will send you a copy of my Baseline Assessment (strength, row, bicycle) protocols. These protocols will test your muscular strength, lactate tolerance and endurance. Click here to interpret your Plyometric Testing results as it relates specifically to motocross riding & racing. Click here to understand the importance of understanding your Strength to Weight ratios as it relates specifically to motocross riding & racing.
Step 5: Complete Training Program-Weeks 1 & 2
If you have completed Steps 1-4, you are now ready to begin training smart, not hard! To get started, please email me directly and I will send you Week 1 & 2 of this FREE 10 Week Training Program. This complete training program will outline what to do both on and off of the track to improve your strength, endurance & lactate tolerance. This program includes cardio training (Concept 2 rowing & cycling), core & strength training with free weights, upper & lower body flexibility, pre-during-post workout nutrition & hydration and on the track riding protocols to improve speed & reduce late moto fatigue.
In the next article, I will provide you a series of foam roller exercises to improve your range of motion & flexibility in your lower back, hips and legs. Having an optimum range of motion within your hip, lower back & legs will result in better body position on the bike & better cornering. If you have any questions about this (or any previous articles) or need anything clarified, please feel free to email me directly.