Training to win an MX championship: Strength

Continuing our series, with advice and inside knowledge from star trainer Aldon Baker...

Date 22 June 2015AuthorAaron Hansel

James Stewart: Strength Training© Red Bull Content Pool

Strength training is a matter of debate in motocross. Some competitors build serious muscle, while others believe weight training can have unwanted effects, such as arm pump. To get to the bottom of it, we asked star trainer Aldon Baker, who has trained racers like James Stewart, Ricky Carmichael, Ryan Villopoto and many more, and currently works with Red Bull KTM’s Ryan Dungey and Marvin Musquin.

The Methods

Strength training is an important component to any racer’s fitness program. If you want to wrestle a motorcycle while smashing over extremely rough terrain at high speed you can’t be weak! It has to be usable strength though, which has a directly affects how Baker trains Dungey and Musquin.

“We work a lot on combination strength. If you look at the way a rider has to work the motorcycle, it’s never in one dimension—there’s multiple angles and directions that require multiple muscles to work at the same time,” Baker says. “With that in mind, I’m always challenging the guys to do combination workouts, like lifting while lunging—things like that. We’re challenging the body to be better in multiple areas at the same time.”

“We focus a lot on improving form, and we also do fatigue training to combat the stresses of racing a motorcycle. I utilize dumbbells a lot and a few barbells here and there, but I’m not a big fan of kettlebells—I think they can sometimes get a little out of control and do more harm than good. Controlled weight training is the best. A lot of the workouts are done just using the rider’s own weight. Plyometrics are a big component, as are core workouts—the hinge between the upper and lower has to be strong so the connection is right.”

Ryan Dungey: High Speed© Red Bull Content Pool

The Workload

“Just like with everything else, strength training depends on the individual—each guy has strengths and weaknesses. When I first start with an athlete, we test his strength to determine what I call a power-to-weight ratio. You want a guy to be as lean as possible so that he’s efficient, but you also want him to be as strong as possible for his size and weight,” Baker explains. “I’m not a big believer in heavy weights, I don’t think it’s necessary. I’m also don’t like exercises that affect an individual muscle. You’ve got to be careful with exercises that cause your biceps and forearms to get big—you need to spread the force throughout your entire arm and upper body in a linear motion. When you target a single muscle its memory gets messed up. You’re not trying to be a body builder. You’re not trying to pump a muscle up. That looks good on the beach, but for motorcycle racing it’s really not that good.”

The Balance

It’s important to switch up the routine from time to time. Doing the same exercises over and over not only leads to disinterest, but doesn’t produce well-balanced athletes.

“I like to change things up. The guys need be challenged in different areas and different combinations,” Baker explains. “It’s such a long year for them that I want to retain their interest and keep it fun, while getting them fitter and stronger.”