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"Training for
REAL Athletes"
Most of the questions that I receive every week here at Moto X Fitness fall into two general categories.  They
either come from a beginner who wants to know how to get started and / or what exercises to do.  Or, they come
from someone who already has a training program in place, but there is something missing from their training that
is keeping them from improving their fitness or being able to last throughout an entire moto.  I call this the
“missing link” in their training.  Today’s training tip will deal with this so-called “missing link” in training.

Usually their question goes something like this:

“Hey Rodney,

I currently train with weights 2-3 times a week following this program (insert program here).  I also do
cardio training 3 times a week (insert jogging, distance running, biking here), but I still get tired and I have
a hard time with my endurance during a moto.  Is there something wrong with my training?  I’m in fairly
good shape, but why do I still struggle with this problem?  Thanks for you help.”

I get this sort of question several times a month, and my typical response is that there is a lack of intensity in the
training program.  Here’s something to think about.  It’s not so much the exercise that you do, it’s
HOW you do the
exercise.  When you perform the exercise with intensity and little rest between sets you will see an improvement in
your strength and conditioning quickly.  Not only will your workouts be much more difficult, but more productive as

What usually happens is that the athlete gets in a rut with their training.  They do the same thing every week with
the same exercises, the same weights, 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.  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

Any of these ideas will help jump start your training and take you to a higher level of strength and conditioning.  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.  Try these
ideas for a few weeks and see if it helps you get out of your training rut.

Remember - There is no substitute for
HARD WORK on the road to becoming a better athlete!
The Missing Link in Training
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