Motocross Training

Motocross training: 5 things you should be doing [+ workouts]



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Motocross is one of the most demanding sports that exist without a doubt. The heart rate when riding is close to 100% of what is accepted by medicine and each race can last up to 20 minutes. And yet motocross training is not yet taken seriously by many. 

In POWERING we know how amateur motocross riders are among the least physically prepared.

And this is not only inconvenient for the rider but also very dangerous for their continuity as a dirt bike enthusiast.

That’s why in this post we are going to go in-depth into what a full motocross training plan should take into consideration to make sure any rider, pro or amateur, is safe, has more fun, and enjoys longer years as an offroader.

Motocross Training

What kind of skills should you work on in your Motocross training program?

Each sport requires different skills treated in different ways.

In real motocross workout plan, you must develop many skills that you may not have trained so far. 

It doesn’t matter if you still don’t think of yourself as an athlete, yet the bike does not make this distinction when it comes to getting injured.

That’s why this is the fundamental list of physical skills any rider or racer needs to train and develop, without regard to their level of professionalization.


You may not see huge muscles in other racers, but that doesn’t mean you shouldn’t work your strength on a real motocross workout.

And the tricky part is that not all exercises will work for you.

You need to build up your strength at top speed; you need to be powerful, but also light and agile.

And most of all, you want to avoid issues like arm pump.

So stay away from exercises with endless repetitions and focused on “bulking”, because they will only make you heavier, slower and prone to injuries.

Entrenamiento de fuerza motocross

Muscle endurance and tolerance to high intensity

It is not just any kind of resistance that will do the job in a sport like motocross.

You have to work your endurance at the highest level of intensity and for the longest motos. 

So first, take seriously your cardio checkups every year. 

And secondly, plan your motocross workout sessions to be short and at the highest intensity.

A good motocross workout should have HIIT (High-Intensity Interval Training) sessions.

Because that’s exactly what you are going to face on the track.



You need to work on your balance if you want it to make it work in motocross. But not any kind of balance: you need to be able to hold your balance whrn you are the most tired.

That’s why if you use the POWERING App for your motocross training you’ll always see balance exercises coming up at the end of your sets, when your are the most exhausted and keeping your balance is most demanding.

Want to drastically improve how you riding skills?

We assure you that it is not the same to keep your balance when you are fresh on the long line as when you are not getting too much oxygen to your head and you need to keep control of your bike while making decisions every second.


Core for strength transfer

The central part of your body is the one that will help you move your strengths from your legs to your upper body. 

It is key for balance and in motocross, you will have to develop your core strength in order to to tolerate the tremendous momentum of the bike without hurting your back. 

Motocross training should also work on your weak points

The arm pump and knee injuries are the most common weak points. 

Don’t give up on the ailments or underestimate the problem, you can work your forearms to make them much stronger and you can introduce specific exercises to prevent knee or shoulder injuries with your motocross workouts.

arm pump

The Best motocross workouts at home 

You don’t need to go far from your garage to do a training for motocross.

With this workouts you will develop different skills and strengthen different parts of our body with just two days of training a week.

Day 1

On day 1 you will work Agility + Strength + Power + Balance + Core and you will do it in two different sets of exercises.
The work will be interspersed and you will do Set 1 3x times with 40-second breaks, before taking a 2-minute break and moving on to Set 2, which you will also repeat 3 times, resting 40 seconds between one circuit and the next.

Agillity Drill (Set 1)

Broad Jump (Set 1)

Single-Leg Balance Back and Forth with Eyes-Closed (Set 1)

Resistance Band Core Hold Ups and Downs (Set 1)

Agility Drill 2 (Set 2)

Box Drop to jump (Set 2)

Sitting on Stability Ball Alternate Leg Raise (Set 2)

Single-Leg Front Plank Ups and Downs (Set 2)

Day 2

On day two we will work on: Knee stabilizers + arm pump + high intensity + balance.

Isometric Side Squat (Set 1)

Kneeling Finger Push-ups (Set 1)

Burpees (Set 1)

Single-leg balance Eyes-Closed (Set 1)

Sit Down And Stand Up On Single-Leg (Set 2)

Powerfingers (Set 2)

Side tu Side Jumping (Set 2)

Sitting to Knees on Stability Ball (Set 2)

Online motocross training: The best options to train on your own

These key points and routines are very good, but if you want to make a leap in the quality of your riding you should do a motocross training programme that suits your own body and needs

This way you will know which skill you should put more emphasis on, how to train if you have an injury or if you want to race and actually have real chances to make it through the race.

In our long experience as specialized dirt bike coaches, we have developed the best ways to combine the exercises to adapt them to the bike.

We know that calendars are tight, and that’s why the adjustments in our training app will allow you to schedule your important dates to get to the top of the game.

Motocross Training

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