Gym Work

[Jet250]

My thoughts are reps 12 - 15 and sets of 3 or 4. still get a good strength work out but hit some of the endurance fast twitch fibers as well.

what are the experts doing.

[One Leg Warren]

Im no expert and this is just my personal way for working out of PWC racing

Besides actually riding my PWC

I mostly stick to 12-15 reps of everything but as heavy as I can comfortably go.

1st day quads and back
2nd day chest and shoulders
3rd day bi's/tri's and hamstrings

along with each days workout

I either ride the spin bike for 30 mins on high resistance and no seat (kills the lower back and hamstrings) or run the treadmil for 20mins or run real stairs outside for 20 mins +/- 1250 steps in 20 mins.

Stretch and 4 sets of 20 ab workout

hyperextensions for lower back

BUT most important - each time Im done with the 3 day turn around and begin that body part again, I try not to do the exact same exercise. When your body gets used to it - it becomes easy. EASY = NO PROGRESS

Once in a while I'll throw in a 20min swim or a Mt.Bike ride

One exception is when I do heavy legs every 2nd leg workout I go heavy and only 10 reps

http://www.youtube.com/watch?v=Xm70xnHqVkg

[Jet250]

cheers warren, have just started on the mtb again after a few years, and the exercise bike standing up works a treat.

[Dubz1]

No expert here either, but have for sure been hitting the weights. Normally, 8 weeks prior to a race I start training. For the MH300, I have pushed that to 10 weeks prior to the MH300. Keep in mind, I am Thin by nature, and I never truly get "out of shape". But that's just me. I hit the gym at least 3 times a week, sometimes 4 times a week. My main focus is legs and back..And core muscles.
I do a full leg workout, Calf raises 3 muscle groups, 3X10 Heavy as I can go. Squats 3 X 20,15,10. I do a comfortable weight for this because of the higher reps. Leg presses 3 X 15 (comfortable weight). Leg Extensions 3 X 12 (heavy as I can) and hamstring 3 X 12 heavy as can go. Then I'll bike, run, or row for 15 minutes or so. If I go to the gym by my house, my favorite machine is the Versa Climber!

Day 2 : BACK I mix in a variety of back exercises, focusing on my lower back and overall strength. Lots of pull ups. I like to do one technique that I read tha MX racers do. It’s a core back training. It looks funny, but feels good when I do it. I utilize the bent over row machine. Put a weight that is comfortable to start. Instead of sitting down, and doing a normal row to your chest, stand up in a squatting position. Now do that same row. Works different core area's, calves, legs, abs, and back. Also love doing pull up's 3 X 10 great workout that hits different body parts. For me time is crutial, so I gotta do sets that incorporate several body parts.

Day 3 Shoulders, and arms chest. For this day, I do quick hit's of different sets. For my forarms, I love doing reverse curles. Get's the forarms all pumped up.

That’s it for me. I already feel me getting stronger, I try to push myself while at the gym. Normally I like working out alone, because I can do it a lot faster, less down time, and rest time. Do a set, rest 30 seconds, hit it again! No resting while racing! But my emphasis is legs and back. Everhting else Is gravy at that point. Oh…And Cardio too!

Tell you what…One leg Warren is in VERY good shape! He made me set a goal for 2010…I want a 6 pack in 6 months! That’s my goal! Keep giving tips Warren!!

others hit the spin bike DAILY, and hit the MTN bike trails often. If you get a chance, search MX racing, those guys HAVE to be in good shape to do what they do!

Oh...Jacknifes are cool too!

[Jet250]

cheers dubz, actually looking forward to some cross training on the mtb.

[Sierra Alpha]

Chocolate, and lots of it!
Most important...have fun, enjoy!
Stay consistent and steady... I don't work out so I can't add to it, but the end results for me are the prep is just one facet of the total experience....the ending is the most important... So, one rung, then two....

[One Leg Warren]

Shawn

In my dreams to be such a skilled and gifted PWC rider like yourself without working out daily and eating chocolate at the same time.

Maybe my problem is too much workout

[Jet250]

Originally Posted by One Leg Warren

Shawn

In my dreams to be such a skilled and gifted PWC rider like yourself without working out daily and eating chocolate at the same time.

Maybe my problem is too much workout

or not enough chocolate...

[Sierra Alpha]

Originally Posted by Jet250

or not enough chocolate...

HAHAAH>.Oh so you do know me! LOL