There are different types of muscular endurance. The most commonly seen are power endurance, short-term muscle endurance and long-term muscle endurance. The sport of motocross is a hard sport to try to build a program for, as we need to train all types of muscle endurance. We need long-term muscle endurance to be able to last for an entire 20–30 minute moto. We need short-term muscle endurance to produce the strength and endurance down a 10–20-second straight-away before we turn off the gas and brake for a corner. We need power endurance to explode out of corners and power through the landing of a jump. During short- and long-term muscle endurance training, we tend to use lighter loads that can be sustained over a longer period of time. During power endurance training, we use intense, repeated efforts for a relatively shorter period of time. In addition to building stamina, muscular endurance training helps athletes to cope with fatigue and tolerate high levels of lactic acid.
When building a training program, any form of training must mirror the specific demands of the sport. In resistance training, this means that the load used should match the resistance that must be overcome while competing. The number of repetitions or the duration of exercise bouts in a session should approach that during the event. Obviously, we cannot determine the exact load your body endures during a motocross race but the idea is to develop overall body endurance to ensure the whole body can withstand the harsh demands put on it.
Endurance workouts can be broken down into a day of strictly upper body endurance and a day of strictly lower body endurance to ensure that the muscle groups are being stressed to fatigue and building maximum muscular endurance. Upper and lower body endurance can also be combined into a whole body high intensity workout, which I find mimics the demands of motocross the best. When building a muscular endurance program for motocross I have found that it works best to combine all three elements into one high-intensity workout that combines muscular endurance, cardio and power.
Here is an example of a high intensity program I have provided for an elite motocross athlete addressing HIS weaknesses and strengths prior to an MX season. Remember, this is only a guide; a good, proper program will address your specific needs.
Perform the following exercises at a controlled pace. Skip for one minute between exercises. Perform two sets. Rest five minutes between sets and drink plenty of water.
The object of the workout is to push your limits. Try to push yourself through the exercises; however, if you feel fatigued or ill, please stop and rest.
- 5 X Medicine ball slams
- 10 X Box jumps
- 15 X Medicine ball chest press throws
- 20 X Walking lunges with overhead press
- 25 X Push-ups
- 30 X Regular crunches (controlled tempo)
- 35 X Body weight squats
Medicine Ball Slams
START: Begin with the medicine ball above your head. Using just the power in your arms, slam the ball down to the ground.
FINISH: Pick up the ball and repeat.
START: squat down so your knees are just over your toes.
FINISH: Using power from your legs, jump up to a 1–2 foot box or bench. Try to absorb all the force from landing through your legs so there is no sound of landing. Step down from the bench and repeat.
Medicine Ball Chest Press Throws
START: lying on your back, knees 90 degrees and the medicine ball on your chest.
FINISH: Using power from your arms, throw the medicine ball up and catch it, absorbing the catch in your arms.
Walking Lunges w/ Overhead Press
START: Lunge forward with one foot (make sure your toe does not go over your foot), with the medicine ball at your chest.
FINISH: As you bring your feet together, press the medicine ball above your head.
START: in a plank position, arms fully extended
FINISH: bend elbows to 90, keeping body in a plank.
START: Lying on your back, knees 90 degrees.
FINISH: bring shoulders off the ground and touch the top of your knees with your hands. Slowly lower back to the ground.
Body Weight Squats
START: Feet shoulder width apart
FINISH: Drop your bum towards the ground while squatting. Make sure your knees do not go over your toes.
Until next time, TRAIN.RIDE.RACE. See you all at the races!