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Training continued( The work out)

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These are a few series of training methods I learned from Therapy. do not have pictures yet so you may need a trainer to show proper form. while doing each thing tighten stomache muscle and breathe.

1.Box to Box jumps

Place two boxes that will support your weight about 3 feet apart. Standing on one box step (NOT JUMP) off to the ground and immediately jump back up to the other box. Turn around and repeat. Obviously the difficulty of this exercise is increased as the height of the boxes are increased. Once again concentrate on getting as high as you can and exploding off the ground as soon as you land (notice a pattern here?) go by time not reps supplement pogo stick like a fly bar or a trampoline

2.One legged box squats

Stand on a box or step with all your weight on one leg. balancing on one leg squat down and lightly touch the heel of your unweighted foot on the ground.

do each leg 12-15 reps. Add dumbell weight as needed.as you improve close your eyes as you do it.

3.get a exercise ball "Yoga ball" do 10-15 push ups followed by planks ( hold extended push-up position) for 30 sec to 5 min. this will increase threshold pain tolerance. As you get better have a partner bang in to you or shove you while you do it.

4.Chops ups. on an exercise machine grab the low pulley and add light weight

or use exercise bands, stand sideways and chop up. do not move your core body just your arms. as you get good stand on FOAM ROLLER HALF CIRCLE 36" X 6" balancing on it as you do the movement. do it 10-15 reps each side.

as you improve close your eyes as you do it. As you get better have a partner bang in to you or shove you while you do it.

5.split legged dumbell bicept curls

stand like your doing lunges simutaniously curl and rotate palms up

6.sumo dead lifts

wide stance close grip dead lifts

7.bent rows

8.split legged upright rows

9.cardio (50 sec easy 10 sec all out) tredmill, bike, any cardio machine.

20-60 min

10. skiers hands shoulder width apart knees on ball "Yoga ball" keep body still and move knees side to side. go by time 30sec -2 min. As you get better have a partner bang in to you or shove you while you do it.

Combine in 3 sets of supersets:

a. 2. 3. 1.

b. 7. 8. 5.

c. 6.4. 10

Balance stuff

Stand on one leg tap the other heel at 12,2,3,4 o' clock then back ( thats 1 rep) opposite leg would be 12,10,9,8 o' clock do 15 reps as you get better stand on a BALANCE DISC.As you improve close your eyes as you do it. As you get better have a partner bang in to you or shove you while you do it.

Using a Balance Board make circles in each direction ( clock wise counter clockwise) As you improve close your eyes as you do it. As you get better have a partner bang in to you or shove you while you do it.

Gary semics has great exercises too so use them also. Add FOAM ROLLER HALF CIRCLE or BALANCE DISC to icrease stability

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This is great for vet riders. Young guys can just ride more and get away with it. as we get older and more responsible for our family's we loose that edge in speed and reaction as well as balance. we are sedentary. we must gain back core balance and strength. pounding weights and running will not get it back. we adapt to change we must re adapt to balancing and proprioception. If you are standing up in a shopping cart and someone hit your cart unexpectedly you may not react fast enough to keep balanced as well as when you were 18 right? Time and non use does this. Us vets can never be 18 again but if you can gain back a little you will get hurt less and ride longer and stronger.

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Question, what is a yoga ball? Are they the bigger sized blow up balls about 3ft in diameter? And on #3, are your legs up on the ball or are your hands on the ball pushing up? Also, whats a foam roller half circle? Thanks for the info :banghead: !

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The Motosport program that was out 5 years or so ago has some of these types of exercises in it.

I did not invent anything. this stuff is proven and it makes sense. If it was guaranteed most still would not do it!

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