Stronger muscles and better cardiovascular function is always the goal by improving body composition in regards to the demands of the sport being pursued. Increase lean muscle mass and decrease fat mass, increase anaerobic and aerobic capabilities.
The purpose of strength training is to increase the ability to yield too, and overcome a variety of forces.
Do this by training a variety of exercises and conditioning protocols, sets and rep schemes over time.
Variety does not mean random.
The basics should always be included, Squat, Hinge, Lunge, Push and Pull, in and across all planes. Conditioning…including short, fast, long and slow, and everything in between.
Allowing for the coverage of the basics, the ways of organizing them into a comprehensive plan is almost infinite.
No plan or program is ultimately superior to any other allowing for good general philosophy to begin with. But context does matter here. You want to find something that you enjoy and is moving you towards the goals you are looking to achieve.
Example, following a traditional bodybuilding style hypertrophy template, will most likely lead to an increase in lean muscle mass and strength, but will not lead to increasing your ability to use that new found strength after a basic level of fatigue sets in.
On the flip side, following a marathon prep plan will lead to increased aerobic abilities, but will not lend itself to helping build usable muscle mass that you so need while trying to wrestle a two hundred and fifty pound machine around.
Enduro Method incorporates all aspects of fitness into a comprehensive plan without parallel for moto enthusiasts who are serious about getting a return on investment.
“Sport Specific” technical training should be done on the bike. All gains in skill development and technique should be done practicing, riding and doing drills, and not expected to come from exercises in a gym setting. Strength is built in the gym and expressed as a staple in increasing the ability to perform better through faster reactions and more deliberate transfers of force.
“Sport Specific” conditioning should be done on the bike. Timed laps, sections, and rides should be done at a variety of durations and intensities, mimicking goal outcomes, and should be a staple in training for specific events. Gym/general conditioning is the backbone of which the peak, or sport specific conditioning should be built.
If the training is well designed, all the specific needs of general strength, conditioning and mobility are taken care of, and unless known deficits exist, little else should be needed outside of regular training.
Of course there are exceptions, but in general keeping a high baseline of fitness year round, and making slight adjustments to volume and exercise selection depending on sport seasonal demands seems to make the most sense.
Injury risk is inherent in all things, but becomes much higher when riding a motorcycle.
Your ability to be more resilient and durable comes from the principles stated above.
You can not prevent injuries.
Injuries happen, but you may be able to help mitigate the total damage and increase recovery time by being as strong and healthy as possible before they happen.
Trying to get to “Sport Specific” with the wrong tools for the job dampens the potency of the prescription for everything. There is no one exercise that will “unlock” your potential. There is no missing link or magic elixir that will give you the results you are waiting for.
Strength training and conditioning IS “Sport Specific”.
It is the foundation, the bedrock upon which the highest peaks of sports expression are built. Just don’t confuse it by holding onto handlebars while doing box jumps, or wearing your moto boots to back squat. It may look catchy, and “sport specific”, but there are better ways to use the tools at your disposal correctly, with much more impact.
Actually I just lied, there is one special ingredient that will manifest and “unlock” your true potential…Hard Fucking Work.
“Find what you love and let it kill you.” Charles Bukowski