The Best Upper Body Workout For Motocross!
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- เผยแพร่เมื่อ 25 ก.ค. 2024
- In today’s video, I demonstrate and explain an upper body workout specifically designed for motocross riders! Motocross is a full body sport, so you need to be sure you’re training your entire body. Strong legs are paramount when it comes to racing motocross, but they’re only half the equation if you want to be physically prepared for the riggers of competition.
Remember, this workout is a tiny snapshot from an entire program. This video is meant to help arm you with workouts that are science based and are proven to be effective in preparing for motocross.
*IMPORTANT* - Be sure to ALWAYS consult your doctor before beginning a new exercise program.
If you have any topics you’d like to see me cover in the future, make sure you leave a comment down below!
Join the community! Together we can elevate the sport of motocross!
Check me out on Instagram! @jacob_pennisi
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If you guys need help with legs and abs as well, be sure to check out my channel for more videos like this! I've included the link to the lower body workout video! - th-cam.com/video/0TKM2v5ruFw/w-d-xo.html
Thanks so much, I appreciate the way you make these feel accessible for newbs like me. Love the context you give to what function each exercise will have as you're riding.
🖤💜💙💚💙💜🖤
Kill it!
Thanks for the kind words!! I’m glad you’re enjoying the content 💪🏻
Crazy how far back moto trainers are when it comes to strength trainer. Being a former D1 football player (now current professional mountain bike racer) it’s blows me away. Peter park is the one guy who seems advanced in his training
Couldn't agree more! It's because most successful trainers in the sport are retired riders and they just do what worked for them. That's why I make the content I do, trying to change that little by little and introduce some education to elevate our sport!
Love your content
Thank you!!
Go Big Red 🌽 Huskers! Been watching your videos now for about a week. I'm glad I found them.
I'm glad you found them as well! GBR!! lol
Great video, do you have any suggestions for an alternative for the reverse cable flies if we don't have the right machine? Thanks
Glad you enjoyed the video! Yes I do. My favorite substitution would be bent over reverse flys with dumbbells. You could google that and find at least one variation that you can make work with almost anything. Hope this helps!
great video Jacob. Could you also do these with a 15-25 rep range for muscle endurance? I find that after the first 45 mins of my races my arms turn to jelly.
Hey Brandon, great question. You can do them for a 15-20 rep range, but don’t forget to lift heavy every once in a while. At least once every other week. This makes sure you’re not losing your strength while you’re trying to improve your endurance. Hope this helps!
Brandon little advice if you want don’t combine cardio with strength training. Doing 25 reps isn’t gonna help arm pump or “work better for motocross”.
Strength train to strength train. Do cardio to improve your aerobic endurance as well as anaerobic threshold. There’s a huge misconception that lifting heavy is gonna get you big it’s actually the opposite.
I've been a fan of the compound movements. Bench, squat, deadlift, bent over rows, overhead press
Yes sir, I love those! I actually made a video covering the big three and why I think they’re so important 💪🏻💪🏻
@@JacobPennisiMX got check it out! Very beneficial to all athletes. I tell them where sometimes speed isn't enough, strength will carry you more than you think. Good material
@@bryce099 I couldn’t agree more. Thanks for checking out the content!
Can we incluse these exercices between races and how often? Or it’s better during the winter preparation ? Thank you for your answer
Your winter preparation is definitely a better place for this, but it’s always a good idea to train for strength once a week or at least once every other week to make sure you’re maintaining.
Hope this helps!
Jacob
Do you have a alternative to the reverse cable flys?
Also pull ups are a weak point what could be a stepping stone for them?
Hey Jake, good questions. For the reverse cable flies, you could do bent over reverse flies with dumbbells, or a reverse fly machine if you have access to a commercial gym. For the pull ups, you can either do a lat pull down machine, or find some way to assist the pull ups (hooking your foot in a band that's tied to the pull up bar, or you can do an inverted horizontal row on TRX bands or a bar lower to the ground. Just depends on what kind of equipment you have access to! Hope this helps, and feel free to ask more questions if you need.
@@JacobPennisiMX awesome. I do have some dumbbells and access to do lat pull downs.
Going to put this stuff into work hopefully I’ll feel a difference in 2021 when racing atv mx! Glad I ran across this channel.
@@sigmund720 You will, trust me. Just need to get started and stay consistent! The rest will take care of itself.
I am very experienced in the gym as most of my time in the gym has based on body building. However, I need to change my program for motocross. Changing my program is not as straight forward as I thought it would be because of my background at the gym.
It’s a tough transition. Instead of focusing on volume and aesthetics, you need to focus on performance. Why you are training certain body movements. Cardio is no longer for a calorie deficit, but for your endurance. It’s hard to leave our usual routine that makes us feel good and productive!
@@JacobPennisiMX It is a very tough transition! Fortunately, I am not starting with a completely blank slate, but instead modifying what I already know. Cardio is another thing I need to do more of.
hi i can practice
1. pressure on the bench
2. Pull-ups
3. Dead movement
+ additional exercises ... as a basic exercise together in one day twice a week? between motorcycle trainings ?
And can you please advise me what I'm doing wrong? after intense motocross training I have an intense headache in the evening
Hello! Yes you can absolutely do this together twice per week. Just make sure you don’t do it right before riding. Save it for your non riding days or after riding.
As far as the headache, I’d say it’s like you’re really dehydrated. You should drink lots of water as well as electrolytes such as Gatorade, Powerade, etc.
Another possibility is that you are squeezing your face in an attempt to focus. I have this same problem. I squeeze my forehead and narrow my eyes and then when I finish my moto, I have a really bad headache. Try relaxing and focusing on keeping your face and eyes loose. Hope this helps!
I'm into lifting at the moment but I seem to get more arm pump
Will riding more reduce/eliminate this
Ps I ride enduro
you need good cardio first, good cardio means 40 km bicycle in a 1 hour
Absolutely. Arm pump is usually a result of not feeling comfortable on the bike. The number one way to reduce arm pump is to get more seat time. That, and be sure your technique is on point (squeezing with the legs, keeping the arms loose, head over the bars, lean with acceleration, smooth breathing, etc.).
How often should I be performing this a week
Depends on your goals! If your goal is to gain muscle, minimum twice per week. If your goal is to be strong, I would hit this once per week, and add in a full body workout and a lower body workout each week. Hope this helps!
@@JacobPennisiMX thank you I’m performing this about twice a week and adding in my leg day which is much like your other video hoping too ok gain muscle and get into a better Motorcross body
I ride Motorcross and wrestle so work out my biceps and chest a lot is this bad for motorcross
Good question! The answer is not necessarily. Chest is certainly very important for motocross, biceps not quite as much, but as long as they’re not so big that they start feeling restrictive/ limit your range of motion, you should be good to go!
@@JacobPennisiMX thank you I have a home gym and don’t have much of the equipment you were using but I’ll just find alternatives
@@JacobPennisiMX also can’t do pull-ups or cable flys because I don’t have the machinery for flies what can I switch out for theae
@@casfitness5139 Instead of reverse cable flys, you could do bent over reverse flys with dumbbells! Instead of pull ups, you could do any kind of lat pull down machine, or inverted row using a barbell or TRX hands! If the challenge is not having access to a pull up bar, you can get a really cheap one off of Amazon for $20!
@@JacobPennisiMX no i have a bar but don’t have enough strength
Dont you have to workout that much your legs for motocross?
Good question! Yes you should work your legs out that much as well. Your legs will be the most important muscle group as an athlete, and especially as a motocross racer.