FREE 10 Week Complete Training Program: Weeks 3 & 4
Anatomy of Speed Series – Training Smart, Not Hard!
Over the last four articles, you have been provided motocross specific training protocols (both on and off the bike) to improve your speed and endurance and, from the feedback of thousands of riders all over the world, significant improvements have been noted. [Note, if you haven’t been keeping up with this series, please reference the bottom of this article for all of the steps leading up to training weeks #3 and #4 for optimum results.]
Step 7: Complete Training Weeks 3 & 4
Email me directly and I will send you the protocols for weeks #3 and #4 (specific to your physical limiter identified in your baseline assessments: strength, endurance or your ability to withstand high levels of lactic acid during high levels of physical output). These protocols are designed to push you both mentally and physically to the next level of performance, so you will need to plan ahead with your nutrition & hydration to optimize your training efforts.
It is my experience that when the body is “hungry”, the mental motivation isn’t there to push to that next level of performance. Each week you are not looking for a unrealistic improvements like 10%, but rather 1% – that’s it!
The encouraging result to this strategy means that you will be six to seven percent better by the end of the week over all facets of your training: nutrition, hydration, strength, endurance, flexibility and most importantly your confidence. The key to remember is that you don’t want to push too far, too fast – this will leave you susceptible to illness and/or injuries; when in doubt err on the side of caution.
In the next article, I will provide you a series of trigger point exercises to improve your range of motion & flexibility in your lower back, hips, legs, chest and shoulders. Having an optimum range of motion will result in better body position on the bike and improve your endurance by reducing the amount of self induced resistance. If you have any questions about this (or any previous articles) or need anything clarified, please feel free to email me directly.
Program Recap for Improved Speed & Endurance On The Track
Step 1: 14 Day Clean Eating Challenge
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.
Step 2: Create a Personalized Eating Plan
If you haven’t created your personalized eating plan, please email me directly and I will send you a copy of the MotoE Food & Performance Log spreadsheet.
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.
Step 4: Determining your Strength to Weight Ratios
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.
Step 5: Complete Training Program-Weeks 1 & 2
If you haven’t received training week #1 and #2, 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.
Step 6: Flexibility & Soft Tissue Exercises
If you would like to receive a complete lower body routine to improve your flexibility and as a result improve your ability to corner, jump, scrub and even improve your starts, please email me directly.