Motorcycle Enduro Fitness Program

My partner is a keen motor cross rider, having pretty much been born on a motorcycle in the snowy mountains, he was cutting laps around his home town of Cooma from age 3.

A group of boys formed friendships and a common love of dirt, whiskey and motor bikes-and as men the Whiskey Riders was formed. 

From weekend dirt bike trips to overseas travel to countries such as Vietnam, Thailand and the Solomon Islands, always seeking epic motor cross trails.

My expertise has been requested to formulate a sport specific strength training program so the guys can get stronger, faster and recover quicker.

In an Enduro event your riding for an extended period of time so you need to be strong through pretty much your whole body, however there are some main focus points which need to be stronger than others.

1. Concentrate on the Back: the posterior chain of the body starting at the neck, triceps, back, glutes, hamstrings and calves.

2. Focus on the Core: the core is important for maintaining an upright position on the bike whilst going over undulating surfaces, and being able to get down low in corners. A strong core is imperative to avoid lower back injuries as well as avoiding putting too much weight through the arms leading to fatigue.

3. Build Strength for Joint stability : getting strong muscles will enhance joint strength and avoid injury

4. Full range of movement and flexibility: rather than isolating muscle groups the program should be dynamic and full range incorporting large muscle groups and movement.

Weekly schedule:

There is nothing like actually getting on your bike and riding so at least 2 x weekly would be beneficial to improve on technical and confidence experience which you wont get in the gym.

Warm up:

Step machine: 15 minutes on a medium to hard setting 15/25

or 

Rower: 15 minutes, 5 minutes moderate pace and than 1min fast/1min mod until 15 minutes 

Day 1

Exercise 1: Step-up & Overhead Press: onto a chest bench or aerobic step + Dumbells  (palms face inwards) for overhead press (start with 10kg) build up 2.5kg each round

12-10-8-6

Exercise 2: Chin ups: hands wide grip + close grip use assisted chin up machine to make sure using back not arms to lift body weight, squeeze shoulder blades together, push chest through arms. 15-12-10-8- to fatigue. if can easily do non-assisted squeeze dumbell in between ankles

Exercise 3: Bent over row barbell or dumbell bend knees, back at 45 degrees, hands as wide as thighs, weight is going from knees up to rib cage whilst squeezing shoulder blades together 12-10-8-6

Exercise 4: Stability ball dumbell rotations dumbell 7kg to start lying with just upper back on ball, knees at 90 degrees, feet flat, arms straight at 90 degrees and roll onto left shoulder than back to middle than to right shoulder, whilst not moving lower body

Exercise 5: Dead Lifts-Starting position is with your feet shoulders width apart, butt out, back straight, knees bent to 90 degrees and eyes focused straight ahead

Day 2

Cardio Fat Burning Circuit 30 seconds per exercise 5 x through

Exercise 1: Burpee Dumbell Press 

Exercise 2: Dumbell Push up+twist+knee to chest

Exercise 3: Camels- push up position to forearms and up

Exercise 4: Low squat + bent over row

Exercise 5: Jumping lunges

Exercise 6: Standing walk hands out + push up + walk hands back

Day 3

Exerise 1: Wood choppers side on to cable machine, arms straight pull from high to low, using core to twist 12-10-8-6

Exercise 2: Kettle bell swings- use glutes to extend hips forward 12-10-8-6

Exercise 3: Lunges + overhead press, start stationary, build to walking lunges, knee behind toes 12-10-8-6

Exercise 4: Stability ball Hamstring roll in- Lying on back feet up on ball, lift hips, roll ball into buttocks and out, keep hips high 12-10-8-6

Exercise 5: Cable Chest Press-standing palms facing floor, push straight and rotate to have palms touching.

Exercise 6: Cable Back Pull, lying on a bench, arms and cables crossed over, pull with back

Exercise 7: Roman Chair : knees to chest + legs straight + knees to opposite elbows 20 reps x 4

Stretching

Hip Flexors

Hamstrings

Quadraceps

Calves

Chest

Lower back

Bonus

If you already suffer from a lower back injury I would do this little circuit as seen below each session 10 reps of each exercise.