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(Background: Rider 15 y/o 125/250 Jr. MX )
Disclaimer: I'm almost 50 & really struggle to keep up with workouts.
We were doing the traditional stuff: run one day, lift the next... with moderate success.
We then cobbled together some ideas from MMA, martial arts, navy seals, functional strength etc...
Goal: simulate demads of MX: i.e. 10 mins of high heart rate plus required speed, strength and agility, and don't add (much) muscle mass.

Favorite Workouts
Circuit Training
With light bar (20-60#) cycle thru a series of high-rep lifts with no rest. typical set is 3-4 minutes. rest 1 min and repeat.
Typical set;
Squat: Up row: Good morning: Push up: B/O row
Press: 1 arm snatch; Abs

Favorite exercises:
Box 3 min (heavy bag)- jump rope- box......

Wack repeatedly truck tire(large) with sledge hammer
(Dump truck front tire)

Plyo Hops on truck tire

Shadow box on truck tire: springiness of tire wears out the legs!

1-arm dumbbell snatch: this recruits every muscle, develops coordination and elevates heart rate massively.

Drag a car tire (with rim) for 100 yard reps. Leg killer + severe cardio. Use linemans belt or lifting belt. Lots of variation of this to work upper body too.

Comination lifts:
With a light bar: Squat X 3-curl-pressx2
repeat with no rest/

Anyhow: focus on speed/stength/muscular endurance exercises have really shown benefits on track.
Rider can push harder and does'nt fatigue on long moto's
(Plus I'm losing weight!!)

my mx coach tells me that weight training and mx dont mix.so ive been kickboxing,and running.since i gave up lifting wieghts i dont get arm pump anymore. now my cardio is huge.im up to jogging3 miles at once and not getting to winded.so now im jogging 2 1/2 miles then tryng to run the last 1/2
.but if you still want to weight train try this site www.fitrex.com look up sports specific routines then pick motocross. the sign up is free... i did that program for about a year and the strength gains were huge,but not much help with the cardio

Lifting and MX dont' mix OK your MX coach is a little crazy, lifting builds everything, ligaments, muscles, strength, endurance etc. Cardio only is great if your a marathon runner, (even they workout) but you have to have a well balanced mix of cardio and weight lifting, it doesn't have to be to gain weight or muscle but it will TONE the muscle you already have. I'm not going to toot my own horn but a couple of state titles don't lie. If I would have been doing cardio only I would have gotten pounded over the seasons of racing. Do yourself a favor and reserch what the pros are doing, I am a personal trainer on the side but know if you want results look at what the pros have been doing for years. you'll see a well balanced routine of lifting, cardio and a healthy diet.