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Motocross Workout Plan for Muscle Endurance & Core Strength
Prepare yourself for the demands of motocross riding and racing with Coach Dee Tidwell’s Moto Strength Training programs. Being a successful mountain biker, coach to some of the best moto athletes ever, Coach Dee brings a breadth of riding knowledge to help you be your best on the motocross race track or trail! Using the same training techniques and riding skills he’s used personally and with riding athletes, you will build your strength and endurance to stay fresher longer to out-ride the competition on race day. You can also overcome common riding setbacks like arm pump, upper body back fatigue, and injuries by developing your whole body strength and endurance.
Whether you’re looking for a season-long program or a short, focused plan to get ready for riding or racing motocross, Coach Dee has a plan tailored to your needs.
WHY TRAIN TO RIDE MOTO?
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GET THE EXACT TRAINING THE PROS AND BIKE BRANDS WHO
LOVE MOTOCROSS PAY DEE TO DESIGN
The program is built on the foundation of what I call the Moto Training “Performance Pyramid.” Each program is built in progression with an active recovery week which is crucial to the overall growth and development for the dirt bike. You’ll know exactly what to do for each program because you’ll have a schedule to guide you for each day of the entire program!
Pyramid Principle 1:
REBUILD AND RESTORE
In the Pyramid Principle, you begin to build a wide base for mobility, flexibility and stability with the Enduro Rebuild and Restore, which is designed to optimize your body’s foundation and make you looser and more stable.
Based off my experience in taking more than 1000 clients through my physical screening process, 98% of you have flexibility and stability issues that you’ve “accrued” over your lifetime due to injury, repetitive stress and trauma.
Pyramid Principle 2:
MOBILITY AND STABILITY
In number 2 of the Performance Pyramid we focus on Enduro Stability and Mobility. This is where we begin to move toward more “movement pattern re-education” utilizing the newfound flexibility and posture platform that was created.
You’re going to use effective, efficient movement patterns so that you maintain strength and control through the entire range of motions you need on the track.
Pyramid Principle 3:
RIDER STRENGTH
In Pyramid Principle 3, we focus on Enduro Strength. Now we start to have some more fun in the training by laying down a strong foundation so that in power principle you can have access to your power!
Here we are challenging not just the muscle system, but also strengthening your balance, coordination and pushing that nervous system to another level. One of the key pieces of this will be to focus on your muscle tendons, so that you gain strength while also increasing stability and you natural ability to prevent injury during a crash.
Pyramid Principle 4:
RIDER POWER
Lastly- we come to the top of the Performance Pyramid, and it’s finally time to take advantage of your mobility, stability, new posture and movement patterns, and strength!
Now we start to add speed to the equation with our Enduro Power program.
This is where it all comes together and your hard work pays off on the trail and during each of your race efforts.
01. REBUILD AND RESTORE
In the Pyramid Principle, you build a wide base for mobility, flexibility, and stability with the Moto Rebuild and Restore, designed to optimize your body’s foundation and make you looser and more stable.
Based on my experience in taking more than 1000 clients through my physical screening process, 98% of you have flexibility and stability issues that you’ve “accrued” over your lifetime due to injury, repetitive stress, and trauma.
03. RIDER STRENGTH
In Pyramid Principle 3, we focus on Moto Strength. Now we start having more fun training by laying down a strong foundation so that you can access your power in the power principle!
Here we are challenging the muscle system and strengthening your balance and coordination, pushing that nervous system to another level with high-intensity interval training. One of the key pieces of this will be to focus on your muscle tendons and lifting weights to gain strength and stay flexible while also increasing stability and your natural ability to prevent injury during a crash.
02. MOBILITY AND STABILITY
In number 2 of the Performance Pyramid, we focus on Moto Stability and Mobility. This is where we begin to move toward more “movement pattern re-education,” utilizing the newfound flexibility and posture platform created in the previous phase.
You will use effective, efficient movement patterns to maintain strength and control through the range of motions you need to ride hard on the bike.
04. RIDER POWER
Lastly, we come to the top of the Performance Pyramid, and it’s finally time to take advantage of your mobility, stability, new posture and movement patterns, and strength from weight training!
Now we start to add speed to the equation with our Moto Power program. This is where it all comes together and your hard work pays off on the trail and during each motocross race with arm pump, grip strength, and throttle control.
WHAT THE MOTOCROSS & DIRT BIKE PROS SAY…
RIDE BETTER THAN YOU EVER HAVE WITHOUT HOURS OF CARDIO, PERSONAL TRAINERS, OR EXPENSIVE EQUIPMENT.
WORKOUTS ARE SPECIFICALLY DESIGNED FOR MOTOCROSS
PRIVATE COACHING FB PAGE
SCREENING AND EVALUATION FROM A PERSONAL trainer
REBUILD AND RESTORE
NUTRITION AND WARMUP GUIDES
TRAINING VIDEO LIBRARY
PROGRAMS
RECOMMENDED FOR BEST PERFORMANCE
MTB PRO MONTHLY
Do the heavy lifting in the off-season to be ready to rip come race season with this subscription-based program offering up new workouts each month. Maintain your strength and fitness gains through the summer balancing gym work while getting outside and riding on trails.
ULTIMATE ENDURO TRAINING PROGRAM
The original strength and conditioning program for the enduro racer. Get a head start on your competitors and develop the speed and power to win races and smash technical lines.
MTB STRONG
Dee’s newest program offers a holistic approach to training and mountain biking. Begin with foundation work of mobility and flexibility exercises and progress towards building speed, power and endurance over this 6 month program.
90 DAY MTB PRO
The 90 Day Program starts right in with mountain bike specific strength training work. This plan is recommended for riders who are already comfortable in a gym environment looking to make gains in the gym and on the trail.
PERSONAL COACHING
Price Based On
Training Option
The 90 Day Program starts right in with mountain bike specific strength training work. This plan is recommended for riders who are already comfortable in a gym environment looking to make gains in the gym and on the trail.
eMTB ULTIMATE
Whether you’re riding for fitness and fun or training for the challenge of E-MTB Enduro racing, this plan will help you develop the stability, mobility, strength and fitness needed to take full advantage of your E-MTB. Get plugged in, charged p and ready to ride.
