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Are You Stuck in a Training Rut?

One problem that all athletes encounter at some point in their training is they get stuck in a rut. In other words, they peak in their training and their progress stalls. One of the reasons for this is that they do the same workouts over and over without variation in their training. They use the same volume, same resistance, and same intensity which leads to the same results!

If you do the same things over and over you will continue to get the same results. If you don’t force your body to adapt to any new stimulus, you will stay at the same level.

Don’t get stuck in a rut! All athletes should continually be changing and adjusting their exercises and workouts to insure that they are making progress.

If you want ideas on how to break out of your training rut, read the following excerpt from the new, 3rd edition of Motocross Fitness. Here’s some training advice titled “Stuck in a Rut” from pages 146-148:

“One problem that many athletes encounter in the course of their training is they get stuck in a rut with their training. In other words, the athlete does the same thing every week with the same exercises, the same weights, the same intensity, and the same number of sets and reps. They also run or bike the same distance in the same time. Because their training doesn’t change their condition never changes either. Consequently, their riding condition doesn’t improve, and they stay at the same level without getting any better. Many times the “missing link” in their training program is intensity.

Remember this: If the intensity of your training doesn’t exceed the intensity of riding motocross, then you are better off just riding rather than doing the supplemental training. I’ve said it many times – 15-20 minutes of intense training is much better than 1 hour of just “going through the motions”. Don’t just go through the motions, train hard with the purpose of getting better.

The bottom line is that it takes HARD WORK to improve your strength and conditioning on a consistent basis. There is no substitute for hard work in becoming a better athlete.

How do you get out of this rut and increase the intensity of your program?

Here are a few suggestions:

*Do interval training on a bicycle or stationary bike
*Run sprints / hills / stadiums with little rest in between sets
*Do circuit training with strength exercises with little rest between sets
*Add jumping rope and other quick movements to your program
*Find a workout partner so you can push each other to a higher level
*Train in a different gym or environment to change your attitude or workout
*Set goals- write down specific training goals that you will reach by a certain date
*A combination of all of these things will help add intensity and a new sense of purpose to your training

If your progress has stalled and your strength and conditioning program has become stale or boring, then give these ideas a try to jump start your training and get you back on track. In turn, this should carry over to your riding and racing which should help improve your results.

If your training isn’t providing you with the desired results, maybe the “missing link” is intensity.

Regardless of the type of exercise or workout that you do remember: Intensity is the key!

Chapter Summary
Any of the workouts outlined in this chapter will be useful for the motocross athlete or fitness enthusiast. In fact, they are appropriate for athletes in any action or traditional sport. They develop flexibility, strength, coordination, reflexes, and endurance. All of these physical components are especially important to the motocross athlete and they should be developed to their fullest.

Experiment with these different workouts to find out what works best for you, and then work them with 100% intensity. If you do, I guarantee that your strength and conditioning will improve as well as your race results. ”

That’s just a couple of pages from Chapter Eight of the new Motocross Fitness training manual. If you are ready to amp up your training program and maximize your strength and conditioning, you can get your very own copy of Motocross Fitness at:

Moto X Fitness, Amazon, or directly from the book distributor. Get your copy today!

Thanks for reading,
Rodney Womack, CSCS
Moto X Fitness