Are those jarring impacts with roots, rocks, ruts, braking bumps and jump landings killing your upper body? Feel like a sissy trying to hang on to that burly new 2010 450 Motocross bike of yours? Check out this little workout regimen from Jason Raines. The Am-Pro Yamaha rider is renowned for his maniacal training schedule and has actually tamed it down since his early days. Here’s a little tidbit from Jason as he busts out some off-season muscle-building.

(Please take into consideration your physical health. If needed, consult your doctor before performing any excercises to avoid potential health risks.)

The exercise really adds to your upper body strength without affecting more arm pump. Since it is the off-season for most of us, now is the time to try and build as much strength as you can before the season starts and you head into your cardio/maintaining of your body during the race season. Now is the time to build. Remember, off season - 80% strength, 20% cardio and on-season - 80% cardio 20% strength.

Here is the Exercise:

Start at the top of the minute (we will use 3:00 for example).

Do 20-40 push-ups as fast as you can (once you are finished take a break).

At the top of the next minute (3:01).
Do 20-40 push-ups as fast as you can (when finished take a break).

At the top of the next minute (3:02).
Do another 20-40 push-ups as fast as you can (when finished take a break).

Try to do this exercise between 10 and 20 minutes, if you can! If you can do more keep going! If you get to the 20 minute mark doing 20 push-ups, increase your push-ups to 30. After that, increase your push-ups to 40 at the top of each minute, and so on...

The first few minutes it seems easy but after you get going, it gets tougher and tougher! And I bet you will be sore the next day!!