Motocross Training

Motocross training: The ultimate guide



Empowering Riders Worldwide. Worldwide community of amateur riders united by a lifestyle of health, fitness and passion for off-road sports.
Share on whatsapp
Share on facebook
Share on email
Share on twitter
Share on telegram
Share on print

Motocross is one of the most demanding sports that exist without a doubt. The heart rate is close to 100% of what is accepted by medicine and each race can last up to 20 minutes. The funny thing is that motocross training is not taken as seriously as it deserves. 

At Powering we have found that amateur motocross riders are among the least physically prepared.

That’s why in this post we are going to go in depth as you do in the races, to show you everything you need to know to arrive prepared to the next starting point and not to put your body at risk doing what you like the most.

Motocross Training

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

Each sport requires different skills treated in different ways. In a real motocross training you must develop many qualities that you may not have trained so far. 

It doesn’t matter if you still don’t assume that you are a sportsman, for the bike we are all equal and to support the basic requirement that motocross proposes you need to take into account these 5 points.


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

The important thing is to know that any exercise will not work for you. You need to build up your strength at top speed; you need to be powerful.

Stay away from exercises with endless repetitions because they will only make you heavier and slower for the bike. 

Entrenamiento de fuerza motocross

Resistance in Intensity

It is not just any kind of resistance that will serve you for a sport like motocross. You have to work the resistance at the highest level of intensity. 

That’s why you have to get all the necessary cardiological checkups every year, without skimping. 

Your motocross training sessions should be short and 100%. A good motocross workout should have HIIT (High Intensity Interval Training) sessions, yes or yes.



You need to work on your fatigue balance if you want it to work in motocross

We assure you that it is not the same to keep your balance when you are fresh on the long line than when you are not getting too much oxygen to your head, you arrive with your physical fuel reserve and you have to stay firm on the beast making decisions every second.



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

It is the balance for everything and in motocross you will have to carry it to the fullest in order to tolerate the tremendous inertia of the bike without hurting your back. 

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 injuries in your motocross workouts.

arm pump

The Best motocross workouts at home 

You don’t need to go far in the middle of this pandemic to keep training for motocross. Challenges are just around the corner and with this motocross training you can’t miss.

We will develop different skills and empower different parts of our body in a motocross workouts plan that is divided into day 1 and day 2.

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 3 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 prepare yourself, at your fingertips

The keys and routines are very good, but if you want to make a leap in quality 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 and you will work in the most complete and specific way possible.

In our long experience as specialized physical trainers 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