[redrider911]

Is there anyone out there that has professional help when it comes to training for mx? I am wondering how much weight training should be done before it starts to make arm pump the worst. How can I do isometric muscle excerises, yet not have to worry about raising my blood pressure? Any other tips would be most excellent!

[dnold]

Gary Semics has a dvd for training for motocross. It talks about all of this and nutrition. Very interesting and informative. I highly suggest it. He also has a dvd devoted totally to arm pump and how to fix it.

[braap207]

Depending on your level of commitment means everything. I start training hard 3 months prior to the season opener. I do 50/50 cardio/weight training. After the season starts I spend more time practicing on the bike and running in the evening. the day before race day is always an down day for any type of training or riding. Eat a good carb meal like pastas & vegies the night before always helps The cure for arm pump I found was practicing all week If you can't get your own workout going do some research and you can find Pro riders workout schedule on-line! Good luck!

[redrider911]

I started at the end of November. I go Sun, Tues, Wed, Thurs, and Fri. four hours each. I can only run a mile and a half in 12 minutes, and then go lift weights for a while, run another 1.5 miles, then go in the hot tub for 30 min. I was just wondering what is the right point that I should slow down to lifting weights because I heard it can actually make arm pump worse. Believe me, I am far from that point. I'm actually weaker than I thaught. I am not going to spend 65 bucks on a dvd that I would watch once to find an answer that a trainer could do in a few key strokes. Unless anyone would want to sell me their used one for 20 bucks. I looked on Ebay, but nothing.

[Rocky Mountain Rider]

Check out this site:
www.crossfit.com

We just started using this in my unit for the students I teach. Incredible results in a short time. I feel stronger and have more energy. We add a cardio workout in everyday anywhere from 30 minutes to an hour. I don't know how this is going to affect my riding next season, but I sure as hell feel better and stronger.

[WillCRF]

Check out this site:
www.crossfit.com

Wow! Was that a picture of a gal doing a full squat with 4 plates on each side? That is impressive. Puts my leg workouts to shame. Then again I go for moderate weight and high reps; all on a Smith rack. Yeh I am over 40 so I belong on the Smith rack.

Will

[redrider911]

Yeah that is way to hardcore for me! I'm too much of a wuss to do that. I am only doing 4 reps of 10 at 60 lbs on the bench press

[Rocky Mountain Rider]

That whole program is a little hardcore for me too. There are alternatives to most of the exercises. The whole idea behind the thing is to shock your system and avoid routine. Most of the workouts take about 25 to 30 minutes. Because of the environment I train/teach in for work we do only the ones without weights. I have found that I am getting a pretty good cardio workout as well as strength training. I am by no means an expert on fitness but this stuff seems to work pretty well. The test will be at the end of the current class when they have to take the Army Physical Fitness Test again. Hopefully we see improvement in the student's scores. Then we will know how well it really works.

[dnold]

Try www.freetrainers.com for some good fitness, exercise amd nutrition information. I bought my Gary Semics training vidio for way less than 60 bucks. plus the info is well worth the investment if you are truly committed and not just looking for a quick fix.

[skykasl]

Besides some light weight training just the basics. Push-ups will give you a total work out to the chest,back,shoulders,arms & done on your knuckels strengthens the wrist. Try 4-5 sets of 25 & see how pumped you are after that w/o becoming Arnold Big. For the legs again basics, simple lunges w/ some weight in you hand & try squating w/ no weight and jump straight up as high as you can w/ arms high. Do that for a bit it works. Always warm up w/ basic jumping jacks and always strech. All my buddies just get on & ride w/o stretching and are junk the next day (those of us over 40). To combat arm pump (has worked for me) Get a 1' or 1'1/2 diameter wood dowel a foot long & drill a hole through the center (not end to end) slip a piece if rope through and tie a knot so that when holding the dowel level the string is hanging from the center down. Tie a 5 lbs (or more) weight at the bottom & w/ a twisting motion wind the weight up then slowly down. Do all this then go for a mtn. bike ride come back & drink a beer.

[Dirtclod]

Is there anyone out there that has professional help when it comes to training for mx? I am wondering how much weight training should be done before it starts to make arm pump the worst. How can I do isometric muscle excerises, yet not have to worry about raising my blood pressure? Any other tips would be most excellent!

arm pump the worst?

The more you ride the less are pump you will have.

I hit the GYM three day's a week for three hours two of weight training one for cardio.

Heres few few links about arem pump

http://www.motocross.com/garage/armpump.html

http://www.bodybuilding.com/fun/inmag39.htm[/url]

[hansie1001]

i got a riding buddy (ok,he rides a 2- smoke)whos a pro bodybuilder and a trainer.ive ben riding for25 yrs or so,and let me tell you i came out this spring scaring myself.Get a good local trainer and stick with it! Arm pump can be addressedlow impact bu squeezing a handball repeditively.Keep in mind that arm pump is when loaded musles swell and stretch the sheeth theyre in.The tennis ball will help you raise your tolerance,as will any exercise, but nothing will cure it.If youd like drop me a line and ill tell you what i know

[cpr24]

If you want to avoid arm pump stay away from heavy weights. I lift light weights and run 3-5 miles 3-4 times a week and do 3 sets of 50 pushs ups and sit ups every day. I always rest on Mondays espically after a race. I also ride on Tuesday and Thursdays and do no physical training or riding the day before a race. Eat good food all through the week and after the race is over on Sunday reward yourself with just about anything you want. I have been doing this now for 4 seasons and very rarley get arm pump.

[JPrice]

I have to agree with the 'ride time' advice. I train at the gym and run 3 x 6miles per week but im not as race fit or as fast as those who can ride every week for 2 -3 hours. Our sport requires a unique type of fitness that you can only really get whilst gaining experience and learning technique on the bike

[moto-spud]

Great article here on determing your LTHR (lactic threshold heart rate) and traing around that http://racerxvt.com/virtual_trainer/tra ... seiji.html
There is also articles on weight lifting for mx.