#3 Motocross Workout - Jake Stone & Shelby Paget - Heavy Circuit

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Jakes Channel: https://www.youtube.com/channel/UCL5k... Hey Everyone As you know I'm an old washed up moto guy that used to get arm pump horribly after a few minutes. After starting to do these short 20-30 min workouts 2-3x per week with Jake Stone I have been able to increase my moto times to 20-30 minutes without arm pump or exhaustion. I'm still learning proper form and technique but this is a good light workout to get your body into go mode for the next ones! Let us know if you have any questions!

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Carl Brogden, Pro Motorcross rider conditioning on US Sports Net!

Carl's first round of today's workout, sledge hammer tabata!

US Sports Online Strength and Conditioning Motorcross Program Sample: 
Please consult a physician before engaging in any exercise program.

	Program 4 Day Motocross Program	Program Start Date September 9, 2017
	Get Your Program Today! Click here and fill out the fitness profile form to get stated

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Week 1 - Day 1 (Monday) of Sample Program	Week Difficulty: Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Theraband Internal\External Warmup Rotation (AD)	12 reps, 8 reps
	3	Video Bench Press	10 reps @ 100 lbs, 5 reps @ 120 lbs, 10 reps @ 130 lbs, 12 reps @ 120 lbs, 10 reps @ 110 lbs
	4	Video Incline Bench Press (30 degree)	12 reps @ 95 lbs, 10 reps @ 100 lbs, 10 reps @ 95 lbs
	5	Video Med Ball Chest Pass (standing)	6 reps, 4 reps
	6	Video Dumbbell Fly Stretch	60 seconds
	7	Video Dumbbell Lateral Raise	20 reps @ 14 lbs, 15 reps @ 15 lbs
	8	Video Dumbbell Rear Lateral Raise	20 reps @ 11 lbs, 15 reps @ 12 lbs
	9	Video Dumbbell Side-Lying External Rotation	12 reps @ 11 lbs, 10 reps @ 12 lbs
	10	Video Cable Triceps Pushdown	20 reps @ 60 lbs, 15 reps @ 65 lbs
	11	Video Cable One Arm Reverse Triceps Pushdown	20 reps @ 25 lbs, 15 reps @ 25 lbs
	12	Video Barbell Standing Forearm Flexion	20 reps @ 25 lbs, 15 reps @ 30 lbs
	13	Video Dumbbell Seated Forearm Extension	20 reps @ 5 lbs, 15 reps @ 5 lbs
	14	Video Hanging Bent Knee Leg Raises	16 reps, 16 reps
	15	Video Alternate Heel Touchers	52 reps, 52 reps
	16	Video Med Ball Side Throw (standing)	12 reps, 8 reps

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US Sports Online Strength and Conditioning System-Motocross

Motocross racers need a program that will help guard them against injuries and give them enough strength and muscular endurance to help them be as competitive as possible. In addition to the strength training exercises, specific plyometric exercises that will help condition the legs for the riggors of landing from jumps and handling whoops have been added to all Motorcross Programs. The 4-Day Motorcross Program is great for the offseason, or for non-racing weeks. The 2-Day Motorcross Programs are perfect for racing weeks. It is recommended to have 48 hours of rest before the next race!

Throughout the length of the Motorcross Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the Motorcross Programs are based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Select a Program and enter it's name on your fitness profile form in the "Sport/Fitness Goal" box on the site.

4 Day Motocross Program View a Sample Exercise from this Program below Dumbbell Side-Lying External Rotation  View Video Exercise Description: Lying on a bench support your head with one hand and hold a dumbbell with the other. With a rolled up towel or foam pad placed between your side and your arm just above your elbow. Begin with your forearm across your body, while holding a 90 degree bend in your elbow rotate your upper arm until your forearm is perpendicular to the floor. Lower to the starting position.