The rules for this plan Never train to failure Keep 1–3 reps in reserve on strength work. Monday is your hardest lower-body day That gives you time to recover before Friday riding. Thursday is always a primer day You should leave the gym feeling better than when you walked in. Saturday is recovery or activation - Not punishment! Race weeks get reduced volume 1-2 less sets Keep intensity, cut volume. How to progress from now until July Phase 1 — Build base and strength Weeks 1-6 Strength lifts: 3–5 reps Accessories: 6–8 reps Intervals: shorter, controlled Goal: stronger legs, trunk, grip, and better aerobic recovery Phase 2 — Build race engine Weeks 7-12 Keep strength Add more repeated hard efforts More race-style intervals: 6 x 2 min hard / 2 min easy 10 x 1 min hard / 1 min easy Friday rides become more race specific Phase 3 — Peak Weeks 12-16 Keep intensity Cut gym volume by 25–40% Less grinding More power, freshness, and speed Thursday sessions stay short and crisp Race-week adjustments going forward On any week with a Sunday race: Monday Normal lower-body strength, but stop short of fatigue. Tuesday Upper + intervals, but cut volume by about 20%. Wednesday Power + mobility only. No hard grinders. Thursday Primer only. Friday Ride light to moderate. Focus on starts and timing. Saturday Easy recovery only. What matters most for motocross performance These are your big rocks: Leg strength So you can absorb, drive, and stay stable. Trunk stiffness So power transfers to the bike instead of leaking everywhere. Grip endurance So your hands do not become the weak link. Repeat sprint ability Because motocross is repeated surges, not one long steady effort. Aerobic base This is what helps you recover between motos and between hard sections. Recovery rules that will matter a lot Post-ride or post-race 30–40 g protein 60–90 g carbs fluids + sodium Sleep Your recovery ceiling is tied to this. Cooldown After hard rides, do 8–10 min easy walking or cycling Mobility Prioritize: hips ankles thoracic spine wrists/forearms A simple way to judge if the plan is working By weeks 4-6, you should notice: Less arm and upper-body fatigue Better recovery between hard laps More pop when standing and driving through rough sections Less dead-leg feeling on Sundays Better Friday ride quality without needing days to recover The biggest mistake to avoid Do not turn Monday through Thursday into four hard conditioning days. That crushes your Friday ride quality. The gym should support the bike. It should not compete with it.