Tempo Training for Motocross Endurance

We all know that resistance training is an important part of getting strong for motocross, but what if you could train for strength and endurance at the same time? With the tempo method, you can! Tempo training is an extremely effective way to kill two birds with one stone and make the most out of your resistance training sessions.

So what exactly is the tempo method anyway? Tempo training is simply slowing down a resistance training exercise so that each repetition meets a specific time requirement. This is done by setting time parameters for both the lengthening (eccentric) and shortening (concentric) phases of each repetition. For example, if you are performing a squat you may take 3 seconds to lower yourself down and then 3 more seconds to stand back up. This means that each repetition takes a total of 6 seconds. When this type of training is prescribed, it typically is written out like this (we will continue with our squat example):

Squat – 3 sets x 8 repetitions - 3:0:3:0 Tempo

In the above prescription the first 3 represents the time that it takes to descend to the bottom position of the squat. The first 0 represents that you are not pausing in the bottom position. The second 3 represents the time that it takes to stand back up to the top position. The second 0 represents that you are not pausing at the top before starting the next rep.

Let’s break down the science of how this works and why it is an extremely effective method of improving your endurance for motocross. There are two types of muscle fibers within the human body, fast twitch and slow twitch. Our slow twitch muscle fibers are our endurance fibers, as they have the highest capacity for aerobic energy production. The tempo method allows us to directly target the slow twitch fibers and increase their size. With increased size comes an increased ability of the muscles to utilize oxygen, a key component for having good endurance. Being that motocross is primarily an endurance based sport, it makes sense that you spend a significant amount of time targeting the slow twitch muscle fibers, rather than using traditional resistance training methods all year long.

Incorporating a mix of upper and lower body exercises is going to be key when it comes to getting the most out of the tempo method. This is important so that the muscles of the upper and lower body are both equally fatigue resistant. If you’re new to the tempo method, your goal should be to increase the duration of each set week to week. An example program may look something like this:

Week 1

- Split Squat – 3 sets x 6 repetitions – 2:0:2:0 Tempo

- Single Arm Cable Row – 3 sets x 6 repetitions – 2:0:2:0 Tempo

Week 2

- Split Squat – 3 sets x 6 repetitions – 3:0:3:0 Tempo

- Single Arm Cable Row – 3 sets x 6 repetitions – 3:0:3:0 Tempo

Week 3

- Split Squat – 3 sets x 8 repetitions – 3:0:3:0 Tempo

- Single Arm Cable Row – 3 sets x 8 repetitions – 3:0:3:0 Tempo

Week 4

- Split Squat – 2 sets x 8 repetitions – 0:0:0:0 Tempo

- Single Arm Cable Row – 2 sets x 8 repetitions – 0:0:0:0 Tempo

Science aside, tempo training is going to promote good technique and challenge you so that you have a strong mental edge on race day. It should be noted that this is typically a technique that you would use in the offseason when riding is at a minimum. Because this method can cause temporary muscular fatigue, it is not ideal to use it in the midst of your competitive season. If you incorporate the tempo method into your strength and conditioning routine at the right time, I promise it will be a game changer for your performance.

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