work out

[Dori Ninja]

hey guys, hows it goin?? so i had a nice run of a very stable exercising routine going for about 6-7 months but really all i was focusing on was building muscle mass as i am a small guy :( but recently the work outs were interupted by a week long prep of my street 600rr into a race bike, and making some adjustments on my sv650 which was imediatly followed by a 3 week sting of military training at good ole ft irwin in california. and it is further more being delaied as i am not in school, working 40ish hours a week and going to my unit in manitowac wi (about 45min away from where i live, work, and attend school) to make up missed time due to racing. but shortly with racing out of the way i will be all cought up for mil training and be back to my one weekend a month routine and have time before class to get a work out in. and i was wondering if anyone had a good work out plan they use directly for training to race?? i have recently implimented some changes in my riding style as per ricky brewers instructions and now find myself getting fatigued unlike before. i am ready to start working out again as well so y not spend the off season preping for next year if im gunna be doin it any way right??

any and all input is appreceated!!!

[tzracer]

If you are getting tired you need to work on endurance as well as strength. Endurance training can take time however. I bicycle (road) ride. I try to ride about 120 or more miles a week. A short ride is about 20 miles. During the winter, I put a bike in a trainer and use Spinerval DVDs. I try to do at least an hour per session on the trainer.

[George_Linhart]

Not to piggy back on the beating in the other topic, but...

RIDE SMOOTHER!

Guys riding on the ragged edge are always working way to hard.  The better and smoother I ride, the easier it is and the faster I go.

George

[skiandclimb]

I picked up the P-90X set.  Haven't started it yet, as I am still nursing a bad ankle, but I will let you know how it goes when I begin.  It's supposed to be an absolute ass-kicker of a program.  A friend of mine is two weeks into it, and he claims he is already in the best shape of his life.

[tstruyk]

my endurance went up big time from last year by avoiding weights and working mostly core and cardio.

Quick explosive exercises with minimal rest in between.

I wanted strength not size.  

My basic workout is as follows

50 Hindu squats
30 Hindu pushups
10 SLOW pull ups (all the way to full extension)
15 V- ups (with 16lbs medicine ball in my hands)
60 seated torso twists with 16lbs medi ball
20 reverse crunches
30 ball slams (10 lbs)
15 ball thrusts each hand (laying flat on ground, simulate punching motion with 10bls medi ball straight up)
1 min straight punches with 3lbs weights for speed
1 min stright punches with 3lbs weights for power
1:30 plank
2:00 neck bridge

in between each excercise I do 1 min of jump rope... this takes about 30-40 mins, then I go back through again doing half as much with 30 secs of rope in stead of a min... total takes about an hour.

you should be able to google any exercises if you dont know what they are...

great for cardio, core and strength... will not build much mass.

[DEVINC]

30 ball slams (10 lbs)

         

seriously though, that sounds like a great workout. i enjoy cardio stuff more than weight training. i like to just flat out run too just because it is so simple but i know it can put stress on the knees.

[tstruyk]

haha, yeah I kinda laughed when I typed it...

It will flat out kick your ass as a workout.  I couldnt get to the second round for the first month or 2, and most of the exercises I couldnt get all the reps in either... just go to failure.

I occasionally mix up the squats with lunges or jump squats and do various pushups instead of hindu's... pushup/pullup combo's instead of just pull ups.  I mix it up but still work the same muscle groups.

Once you get through the workout you can start doing it for time.  My fastest through all if it is 49mins.  My goal for next spring is 45.

I try to get to this 3-4 times a week, and I do a fighting art called Krav Maga three times a week as well. 

My knee's dont allow me to run much, but I find this to give you a good combo of strength, endurance and a fast recovery. 

[Burt Munro]

Tim,

You left out the part about that 'special' exercise that you do for your throttle hand.

(or wasn't I supposed to mention what you told me about that?)   

[tstruyk]

Burt,

You forget thats in chapter 6 of the Delar-Ex plan under "meditation"

[Gixxerblade]

my endurance went up big time from last year by avoiding weights and working mostly core and cardio.

Quick explosive exercises with minimal rest in between.

I wanted strength not size.  

My basic workout is as follows

50 Hindu squats
30 Hindu pushups
10 SLOW pull ups (all the way to full extension)
15 V- ups (with 16lbs medicine ball in my hands)
60 seated torso twists with 16lbs medi ball
20 reverse crunches
30 ball slams (10 lbs)
15 ball thrusts each hand (laying flat on ground, simulate punching motion with 10bls medi ball straight up)
1 min straight punches with 3lbs weights for speed
1 min stright punches with 3lbs weights for power
1:30 plank
2:00 neck bridge

in between each excercise I do 1 min of jump rope... this takes about 30-40 mins, then I go back through again doing half as much with 30 secs of rope in stead of a min... total takes about an hour.

you should be able to google any exercises if you dont know what they are...

great for cardio, core and strength... will not build much mass.

Holy crap dude. That is one hell of an exercise routine. I think that I will try that on my "off-day." Off meaning it's not a day that I am made to run 7 or 8 miles with a bunch of stuff in between. Doing that and Krav Maga you are one bad dude.

[tstruyk]

thanks man... its been life changing...

[backMARKr]

Doing that and Krav Maga you are one bad dude.

Great....JUST what Tim needs!  MORE CONFIDENCE!!!   




and NO Timmay...I am still not buying you a 748.....