How to Get Pro Motocross Endurance

Professional motocross requires a tremendous amount of endurance. Riding on a motorcycle around a rough dirt course and hills puts a great deal of stress on the body. The back, shoulders, legs, neck and arms are all placed under tremendous strain. Strength and cardiovascular fitness training are key to building up a rider's endurance. Without endurance a rider places himself in jeopardy. Fatigue could lead to errors in judgments and the ability to perform. By properly training, a motocross rider can sure to complete a race to the best of his ability.

Things You'll Need

  • Free weight barbell and dumbbell set
  • Exercise step
  • Exercise ball
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Instructions

    • 1

      Plan a workout schedule. Workout 3 to 4 days a week, with a day of rest in-between each workout. Combine circuit training and strength training. Do some exercises as circuits, moving from one exercise to the next for 10 repetitions at a time. Do other exercises as strength training, performing the traditional 3 sets of 10 reps each with heavy weight.

    • 2

      Focus on exercises that strengthen your back. Perform a bent-over row by bending over a barbell, knees at a 45-degree angle with your back straight and your head up. With the barbell between your legs, pull it up to your chest. Do chin-up's by pulling yourself up to a chin-up bar using either under, or over hand grip.

    • 3

      Train your core muscles. Do push-ups with your legs balanced on an exercise ball. Perform sit-ups and crunches with your legs balanced on top of an exercise ball. Also perform crunches while sitting on top of he exercise ball to improve your balance.

    • 4

      Concentrate on using exercises that work the whole body. Perform a step-up press by holding a barbell on your shoulders, behind your neck. Step up onto the exercise step, then step down, alternating one leg at a time. Perform a deadlift exercise by standing with the barbell in front of you. Spread your feet shoulder width apart, bend and lift the barbell to your waist as you straighten your back. Perform a squat-row exercise by squatting and using pulley bars to pull the weights toward you.

    • 5

      Cross train for cardiovascular fitness one at least one day a week. Run on a treadmill, track or cross-country. Swimming and cycling will also help cardio fitness. You can do this on a day that you are not strength training. If you want to cardio train more than one day a week, add it to the end of one of your strength training sessions.