I'm a professional motocross trainer who specializes in strength and conditioning. Motocross is an elite sport, and the way we train needs to reflect that. I'm privileged to work with some of the top professional and amateur riders in the sport, and I strive to use my experience to put out entertaining and educational videos for others who share the same passion for the greatest sport in the world.
Motocross training can feel confusing and complex. My goal with this channel is to make it simple. You will find videos about practical training advice, training theory, specific work out examples, and much more. Not to mention lots of videos of some of our athletes doing what they do best. Riding!
Join me on my journey to elevate the sport of motocross!
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I would recommend lots of zone 2 and a solid strength training program. Those races can be long, so you don’t necessarily need to do the full race length as zone 2, but I’d for sure be doing one hour at a time.
Good question. I think of it like a check list each week. If I’m not riding at all, I’ll try to do 30-60 minutes of (zone 2) three times per week. I’ll also 1-2 sessions of HITT cardio that’ll be around 30 minutes long each session. This is where I get my zone 4 and zone 5, through sprints. I don’t train zone 3 hardly ever. If you ride a couple days per week, I would keep the zone 2 days and get rid of the interval days. The riding is now your zone 4 and 5 cardio. Let me know if you have more questions!
Do you think there’s any benefit to trying to get some of the z2 endurance work done on the dirtbike? It’s definitely a lot harder to keep the HR stable and not go to high or to low compared to a road bike. But it would be hitting the specific muscles you use where on a road bike or rower there’s some carry over but not 1:1
I personally wouldn't put a lot of effort into staying in zone 2 on the dirt bike. When you ride, your heart rate is elevated anyways due to adrenaline and cortisol and just more enjoyment, so to keep it zone 2 would be incredibly challenging and your effort would have to be so small. The thing we focus on is using other modes like cycling or rowing to build the cardiovascular system so that it's strong for us when we do get on a dirt bike. Then when we're on a dirt bike, we get our intense sport specific cardio. But the zone 2 cardio improves our capacity for all other types of cardio. Hope this helps! - Jacob
Hey good question, I would need to see you stretching 3-5 times per week, probably for at least 2 weeks to start seeing real benefits, but you may start feeling better almost immediately. Definitely takes a little time.
I’m a fairly muscular and strong person, but I just got a dirtbike for trail riding and I am realizing I have a lot of cardio work to do if I wanna ride more 😅
Crazy how far back moto trainers are when it comes to strength trainer. Being a former D1 football player (now current professional mountain bike racer) it’s blows me away. Peter park is the one guy who seems advanced in his training
Couldn't agree more! It's because most successful trainers in the sport are retired riders and they just do what worked for them. That's why I make the content I do, trying to change that little by little and introduce some education to elevate our sport!
Your videos are all so solid. Getting back in shape after a rotator cuff repair in December. Recovery + boredom = over eating and no training for me unfortunately lol. Thank you for all these in depth explanations. Looking forward to getting back at it
Thank you! Unfortunately that’s the usual recovery cycle right there lol. If you’re looking for more resources to help with your training, don’t hesitate to ask!
Check out our training app - MTF Pro. Daily workouts, track training plans, sponsor discount codes, track training videos, and much more! - mtfmx.com/online-training
Check out our training app - MTF Pro. Daily workouts, track training plans, sponsor discount codes, track training videos, and much more! - mtfmx.com/online-training
Check out our training app - MTF Pro. Daily workouts, track training plans, sponsor discount codes, track training videos, and much more! - mtfmx.com/online-training
Check out our training app - MTF Pro. Daily workouts, track training plans, sponsor discount codes, track training videos, and much more! - mtfmx.com/online-training
@@JacobPennisiMX my cousin and I tried it. I cycle 100miles every Saturday and have done since 1992. He’s done nothing but weight lift for the last ten years, we went out on a bike ride and he had better stamina, recovery, speed strength and endurance. We’re the same height and build genetically. Obvs he’s massive muscular wise but he absolutely destroyed me
@@BlindingSun_ That's super interesting. I wonder if each pedal is just such a low percentage of his 1 rep max that his body just feels like it's barely putting out any effort. If there's one thing I know, there's a million ways to skin a cat/get the job done!
@@JacobPennisiMX yeah true, cycling does a good job but yeah his legs are stronger than mine and mine are comparatively huge for my body lol, running is a waste of time though and destroys yours knees after the age of 30
Great info. Been using myfitnesspal for years and its a game changer! Ive ridden moto pretty much my whole life. At the ripe age of almost 33 😂 Ive been taking my health a lot more serious and gearing it towards moto rather than bodybuilding. Say Im good with my macros for BB, and I know where my macros should be for gaining, leaning etc… I would like to look good still, BUT I have started to introduce more carbs from fruits because Ive been fading and pumping up and my understanding is its due to insufficient electrolytes. Ive noticed my motos are better with the right carbs. But I dont want to over do it. Right now my proteins are slightly under my current weight as Id be happy losing just another 5lbs. That being said I dont want to over do it with carbs if I dont need to, and I know do Need some fats but Idk how much. Any insight on that?
I guess percentage wise with the macros. You see dudes like Roczen, and Sexton for example with beast physiques, but also able to throw down motos. Thats what Im after
I appreciate your patience in my response! That's a great question. If you know where your macros need to be and you know where to put your calories for a deficit, maintenance, and a surplus, the next step would be nutrient timing. If you want to boost your energy for motos and be sure that it's not getting stored as excess body fat, it all comes back to energy balance and timing. What I mean by that is you want to place the majority of your carbs or even eat a few extra carbs 1-2 hours before your first moto, and in between motos to maintain energy levels. Once the motos are done and you can handle being a little more fatigued, you go light on the carbs to make sure your body is burning the fuel and is leaving not much left over to store as fat. The checklist needs to be as follows for a lean physique in order of importance - 1 - 1 gram of protein per pound of bodyweight 2 - hit the number of calories you need for your goal (cut, gain, maintain) 3 - Let the carbs and fats fall in with your lifestyle and how you eat, without going over your calories for the day. (since you're riding, you may eat more carbs than fats, but should maintain a minimum of 50-60g of fat per day regardless) 4 - Adjust the timing of your carbs around the riding to make sure you have energy when you need it. Hope this helps! Jacob
Everytime I specifically train bench press / deadlift, gives me wicked arm pump at the track. Resorting to lighter weight/body weight stuff has improved my riding immensely. I'm not rail thin either, 185lbs body weight and can bench about 185, deadlift about 405.
@JacobPennisiMX I ride/race on the weekends, maybe one or both days. Workout mon-thurs or tues-friday depending how sore I am depending from riding. I haven't trained bench/deadlift in almost two months now and my arm pump is mostly gone. When I was doing those during the week, my arms would blow up every ride without fail.
@@shaynebrown131 I appreciate the reply! That’s super interesting. Everyone’s different and our bodies react to lifting in different ways. You’re not the only one I’ve heard that from. Our guys here at MTF don’t seem to have that issue, but they also get to ride 4 days every week plus racing on the weekends. Enough seat time seems to negate anything lol.
@@JacobPennisiMX haha yeah I have to work for a living at a desk, not riding for one. Different lives. I bet if I got to ride more wouldn't be an issue for me either
Good question. If you want to see meaningful increases in strength, twice per week would be awesome. If you want to make sure you maintain strength and maybe see slower increases in strength, once per week would be great.
Your last point makes perfect sense. After my first 2-3 laps I can't hold on anymore. Go sitdown and rest, then the rest of the day I am good to go with no more arm pump.
Adding a day of MX riding was a game changer for me in cross country races. You’re absolutely correct it helps with normalizing high speed riding and staying in control.
Could be a cool video for you to pull up all the clips and photos of SX training related content and speculate what they’re doing for training. I’m more in the off road of things so don’t follow sx/mx but would be interesting to see since they’re pushing at such a high level with so much money involved.
I really liked the video. It was extremely helpful and knowledgeable.🤙 I’m 48 years old trying to get back into motocross after 25 years but my body looks like it’s in shape to go race but inside I don’t have the strength.
Love all the videos. I try and follow your cardio,full body, upper body, and lower body workout videos. I was wondering if you could make a video explaining how to balance and split the workouts out and nutrition with a full 9-5 job.
Hey so sorry it took me this long to get back to you! That’s awesome Corey, people like you are why I make this content. As for your video idea, I will absolutely add it to the line up. That’s a great idea.
the only problem with calling them brick workouts is triathletes use the same term when doing workouts that switch from one discipline to another (cycling to running)
Good question. It depends on what your training goal is. Walking can be great active recovery, but it’s unlikely to bring performance improvements unless you’re walking very fast on an incline. For general health, walking is awesome and it can help you recover from tough training. However, if performance is your goal, it would be ideal to go for something tougher.
I would say very important. The only way we can reduce our chance of injury is to strengthen the muscles and tendons around the joint! The anterior tibialis is almost always neglected!
