Moto Tip | Alex Martin’s At-Home Strength Workout
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Welcome to the new Answer Racing Moto Tips feature! Answer Racing has been producing the highest-quality motocross and off-road gear since 1976, and this month launched its new line of 2020 apparel. With riders like Alex Martin, Ryan Villopoto, Nick Wey, and Mike Sleeter flying the Answer flag, there is a wealth of knowledge and know-how when it comes to riding a dirt bike efficiently and effectively in the Answer camp. Each week, Answer will bring you some riding tips to help you become better at the sport you love! Have a specific skill you’d like to improve? Comment below and we will cover it in a future post!
Even though gyms and training facilities closed due to the COVID-19 crisis, it’s important to stay active during the downtime. We know many people are using this as a chance to build up their fitness level and while others see it as a second chance for their New Year’s Resolutions. What’s a good way to stay in shape right now? We reached out John Wessling, personal trainer to JGRMX/Yoshimura/Suzuki Factory Racing rider Alex Martin, and asked if he had a simple plan that all of could do at home.
“We are all limited to what we can do for training, but I have put together ‘quarantine’ workouts that athletes like Alex have been doing to stay strong and fit while staying home,” explained Wessling. “The strength workout I’ve written is very simple and can be done with things around your house. You’ll need some basic equipment for a few of the exercises, like a kettlebell or dumbells, but if you don’t have either of those, find a gallon of water, a can of paint, or something you can hold that has some weight to it.”
Like last week’s interval cardio workout, there’s some importance on heart rate zones, particularly in the warm-up and cooldown. “The heart rate zones below are based on your max heart rate,” Wessling shared. Since the max heart rate is determined by age, click here to see the CDC’s formula for calculating your number and what that would be in the zones below.”
The activities that are underlined are linked to video examples…
Heart Rate Zones (% of MAX HR)
Zone One | 60-70%
Zone Three | 85-95%
Zone Five | 95% +
Strength Workout
Warm-Up
10 Minutes Row/Run/Stationary Bike/Ski Erg
Zone One Heart Rate
“As a warm-up, spend 10 minutes doing your chosen cardio activity at a moderate pace.”
Main Activity
No-Weight Squat To A 90-Degree Knee Bend
Two Sets Of 10 Squats
Jump Rope
Two Sets In 20-Second Intervals
“If you don’t have a jump rope, an extension cord will work.”
Counter Top Push-Ups
2 Sets Of 10-25 Push-ups
“This is the same principle of a regular push-up, but with reduced strain on the body. You can do a minimum of 10 or as many as 25.”
Overhead Lunges
Three Sets Of Eight, Four Lunges Per Leg
“It’s important to do the same number per leg in each set because you don’t want to be overwork one leg, but not the other.”
Chair Dips
Three Sets Of Eight Dips
“Make sure your chair is stable when doing this. A bench will work, too.”
Single-Leg Deadlift
Three Sets Of Eight, Four Per Leg
Weight Required
“This is one part of the routine that needs weight like a kettlebell, gallon of water, or paint can. Just like the lunges, you need to do the same number per leg in each set so each leg gets the same workout.”
Standing Bent Over Row
Three Sets Of Eight
Weight Required
“Another part of the workout that requires a weight. Again, it doesn’t have to be a massive weight; kettlebells, dumbells, or your water jugs will work.”
Box Jumps
Three Sets Of 20
“If you have a plyometric box, great! If you don’t, use a stair or get creative with something that is stable and safe to jump on.”
Bird Dogs
Three Sets Of 10 Per Side, 60 Total
“Like the leg lunges and deadlift, you’ll need to keep track of how many bird dogs you do on each side of your body. Three sets of 10 per side add up to 60 total.”
Russian Twists
Three Sets Of 20
Weight Optional
“If you have a weight, then you can use it during the twist for an added challenge, but it’s not completely necessary.”
Forward Planks
Three Planks, With Short Rest Between Each
“For this, you’ll hold the plank position for 45-seconds followed by 15-seconds of rest. Do this three times.”
Cooldown
10 Minutes Row/Run/Stationary Bike/Ski Erg
Zone One Heart Rate
“The cooldown is the same as the warm-up and it’s important to do both because it’ll lessen the chance of a muscle strain or injury and a Zone One heart rate is still high enough for a physical benefit.”
