Circuit Training Is The Quickest Way To Get In Shape To Ride

The Benefits Of Circuit Training For Motocross/Enduro

Circuit training is essentially a workout program that combines strength training with cardio.  In motocross, you need to meet two physical requirements to be on top of your game when you ride:Rider Fitness: Circuit Training

  1. You need to be strong.
  2. You need to have endurance.

Both of those needs are met by 1) riding as much as possible and 2) regular exercise.

It’s a given that you should ride as much as possible.  But you can’t grab your bike at a moment’s notice and start riding.

But you can (for the most part) exercise at some point during the day, every day.

You just have to find the TIME to do it.

If you’ve struggled with finding the time to get a good workout in – one that builds both strength and endurance – circuit training may be the solution, and it’s going to open the door to your physical-based riding potential.

What Is Circuit Training?

Circuit training is adaptable to just about any workout preference and style – from bodyweight training to full-blown strength training using free weights and machines.

How Does This Type Of Training Work?

In a typical circuit workout, your main goal is to work out your entire body by completing several exercises, one after the other, in consecutive circuits.

Each exercise works a specific muscle group.  And for the most part, each targeted muscle group will be different per exercise.  A normal beginner’s circuit training workout may include around 6-8 different activities.

Here’s an example to help illustrate:

Sample Beginner’s Circuit Workout (30 Seconds Each):

  • Jogging in place
  • Push-ups
  • Squats
  • Military pushups
  • Planking
  • Lunges

Rider Fitness: Circuit Training Military Push UpAll of the exercises group together to form a whole circuit.

And the goal is to complete as many whole circuits as possible while resting as little as possible (between both the individual exercises and circuits).

But here’s the $100 question…

Why is circuit training so beneficial to motocross riders?

The Benefits For Motocross Riders

  • Maximum results in less time.  I can think of no other routine that will get you better results with as little time investment.  With circuit training, you get a full-body strength workout and moderate cardio workout in one session (and in about half the time of a normal workout).
  • Train your entire body at once.  There are few regimens that allow you to train your entire body at once (without having to spend hours in the gym).  And while there are certain areas moto riders should focus on more than others (back, core, calves, and forearms), it’s also important that your entire body is properly conditioned.  Circuit training takes care of that with ease.
  • Increase your body’s metabolism.  As we touched on in a previous article, too much fat has a negative impact on both your physical and mental performance on the track. Circuit training is super-efficient at burning calories by increasing your metabolism and keeping it elevated for up to 48 hours.

4 Tips for Optimal Results

  1. Keep your rest periods at a minimum.  Try to keep your rest between each exercise at approximately 15 to 30 seconds, and your rest between circuits at no more than a couple of minutes.
  2. Incorporate exercises that work all parts of your body.  You should start by using a pre-designed circuit training program.  But there may come a time when you want to modify it to focus on weaker muscle groups.  If that happens, make sure you include exercises that target all of your body’s major muscle groups.
  3. Keep your cardio moderate.  It’s easy to become too intense with your workouts and overexert yourself.  So make sure you’re monitoring your pace and not burning out prematurely.  Doing so can affect your results
  4. Set everything up in advance.  Reduced rest intervals are crucial to a circuit workout’s success.  Make sure you have everything correctly set up before you begin your session – your water bottle, towel, pull-up bar, mat, and anything else you may need.

If you have any questions or anything to add, please leave them in the comments or on our FaceBook page!

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