ar

    Physical Preparation

    Back to home page

    The Dakar is the world’s biggest Rally Raid, and therefore requires competitors to be physically prepared for the event. This video shows a series of exercises devised by Cyril Despres (five times Dakar winner on motorbike), that you can easily adapt to your physical state and your timetable thanks to the training schedule that is also included.

    TRAINING TIPS / Advice to increase muscular strength

    Weekly training: 3 times
    Number of series: 3 series (repeat all the exercises given in the table below 3 times)
    Pause between series: 1 minute
    Pause between exercises: 1 minute and 30 seconds

    For a more adapted training, the exercises are not in the order shown in the video. Study the exercises by watching the video and then do them in the order shown below.

    Attention, for certain exercises you must do a certain number of repetitions (5 or 10) others must be done for the length of time indicated (in seconds).

    Order Exercises Number of repetitions or length of time Recommendations
    1 TAP THE SHOULDERS 10 for each shoulder Keep your backbone straight
    2 MOVE YOUR ASS 10 repetitions Breath as you contract your bottom
    3 HAND WALKING 10 steps Breath naturally, don't hold your breath
    4 OPEN AND CLOSE YOUR LEGS 10 repetitions Maintain your rhythm
    5 HAND STEP 10 up and down You can use a handlebar fixed to the ground
    6 BIG STEPS 5 repetitions Keep your tibia perpendicular to the ground
    7 LEFT YOUR PLATE 10 repetitions Contract your abdomen and bottom
    8 THE TABLE 20 seconds Contract your abdominal muscles
    9 ABDOMINAL LATERAL 20 seconds Keep your back aligned
    Bonus JUMP THE BENCH 5 repetitions Jump the most explosive way possible
    Bonus ONE LEG ONLY 5 repetitions Keep your balance
    Bonus QUICK SIT AND JUMP 5 repetitions Take off quickly from the ground
    Bonus THE BIRD 5 5 each side Contract your abdomen
    Bonus LOW ABDOMINALS 25 repetitions Careful if you have lower back problems !

    The 'bonus' exercises don't have to be done every training session. You can add them to your programme at the end as a function of your fitness and motivation.

    INCREASE THE VOLUME OF EXERCISE

    In the table below the volume of each exercise increases as a function of the number of weeks of training.

    The exercises may be repeated during a maximum of 12 weeks. If you don't have 12 weeks to spare, adapt the number of weeks as a function of your schedule, using the table below.

    Whatever your planning, reduce the volume of exercise during the two weeks preceding the competition.

    Semaines d'entraînement à disposition Exercices de 10 répétitions (reps) Exercices de 5 répétitions (reps) Exercices de temps (en secondes)
    Week 1 10 reps 5 reps 20 sec
    Week 2 12 reps 7 reps 22 sec
    Week 3 14 reps 9 reps 24 sec
    Week 4 16 reps 11 reps 26 sec
    Week 5 10 reps 5 reps 20 sec
    Week 6 16 reps 11 reps 26 sec
    Week 7 18 reps 13 reps 28 sec
    Week 8 20 reps 15 reps 30 sec
    Week 9 14 reps 9 reps 24 sec
    Week 10 18 reps 13 reps 28 sec
    Week 11 14 reps 9 reps 24 sec
    Week 12 10 reps 5 reps 20 sec

    Weekly training: 3 times
    Number of series: 4 series (repeat all the exercises given in the table below 4 times)
    Pause between series: 1 minute
    Pause between exercises: 1 minute

    For a more adapted training, the exercises are not in the order shown in the video. Study the exercises by watching the video and then do them in the order shown below.

    Attention, for certain exercises you must do a certain number of repetitions (5 or 10) others must be done for the length of time indicated (in seconds).

    Order Exercises Number of repetitions or length of time Recommendations
    1 TAP THE SHOULDERS 10 for each shoulder Keep your backbone straight
    2 MOVE YOUR ASS 10 repetitions Breath as you contract your perineum
    3 BIG STEPS 5 repetitions Keep your tibia perpendicular to the ground
    4 JUMP THE BENCH 5 repetitions Jump the most explosive way possible
    5 HAND WALKING 10 steps Breath naturally, without holding your breath
    6 OPEN AND CLOSE YOUR LEGS 10 repetitions Maintain your rhythm
    7 HAND STEP 10 up and down You can use a handlebar fixed to the ground
    8 THE TABLE 20 seconds Contract your abdomen
    9 THE BIRD 5 of each side Contract your abdomen
    10 ABDOMINAL LATERAL 20 seconds Keep your backbone aligned
    11 LOW ABDOMINALS 25 repetitions Careful if you have lower back problems!
           
    Bonus QUICK SIT AND JUMP 5 repetitions Take off quickly from the ground
    Bonus LEFT YOUR PLATE 10 repetitions Contract abdomen and bottom
    Bonus ONE LEG ONLY 5 repetitions Keep your balance

    The 'bonus' exercises don't have to be done every training session. You can add them to your programme at the end as a function of your fitness and motivation.

    INCREASE THE VOLUME OF EXERCISE

    In the table below the volume of each exercise increases as a function of the number of weeks of training.

    LThe exercises may be repeated during a maximum of 12 weeks. If you don't have 12 weeks to spare, adapt the number of weeks as a function of your schedule, using the table below.

    Whatever your planning, reduce the volume of exercise during the two weeks preceding the competition.

    Number of weeks Exercises of 10 reêtitions (reps) Exercises of 5 repetitions (reps) Exercise in time (in seconds)
    Week 1 10 reps 5 reps 30 sec
    Week 2 12 reps 7 reps 32 sec
    Week 3 14 reps 9 reps 34 sec
    Week 4 16 reps 11 reps 36 sec
    Week 5 10 reps 5 reps 30 sec
    Week 6 16 reps 11 reps 36 sec
    Week 7 18 reps 13 reps 38 sec
    Week 8 20 reps 15 reps 40 sec
    Week 9 14 reps 9 reps 34 sec
    Week 10 18 reps 13 reps 38 sec
    Week 11 14 reps 9 reps 34 sec
    Week 12 10 reps 5 reps 30 sec



    Weekly training: 3 times
    Number of series 4 series (repeat the exercises in the table below 4 times)
    Pause between series: 45 seconds
    Pause between exercises: 1 minute

    For a more adapted training, the exercises are not in the order shown in the video. Study the exercises by watching the video and then do them in the order shown below.

    Attention, for certain exercises you must do a certain number of repetitions (5 or 10) others must be done for the length of time indicated (in seconds).

    Order Exercises Number of repetitions or length of time Recommendations
    1 TAP THE SHOULDERS 10 for each shoulder Keep your backbone straight
    2 THE BIRD 5 each side Contract your abdomen
    3 MOVE YOUR ASS 10 repetitions Breath as you contract your perineum
    4 BIG STEPS 5 repetitions Keep your tibia perpendicular to the ground
    5 ONE LEG ONLY 5 repetitions Keep your balance
    6 JUMP THE BENCH 5 repetitions Jump the most explosive way possible
    7 QUICK SIT AND JUMP 5 repetitions Take off quickly from the ground
    8 HAND STEP 10 up and down Breath naturally, without holding your breath
    9 HAND WALKING 10 steps Respirer naturellement, sans retenir sa respiration
    10 OPEN AND CLOSE YOUR LEGS 10 repetitions Maintain your rhythm
    11 LEFT YOUR PLATE 10 répétitions Contracter l'abdomen et les fessiers
    12 LOW ABDOMINALS 25 repetitions Careful if you have lower back problems !
    13 THE TABLE 20 seconds Contract your abdomen
    14 ABDOMINAL LATERAL 20 seconds Keep your backbone aligned

    The 'bonus' exercises don't have to be done every training session. You can add them to your programme at the end as a function of your fitness and motivation.

    INCREASE THE VOLUME OF EXERCISE

    In the table below the volume of each exercise increases as a function of the number of weeks of training.

    The exercises may be repeated during a maximum of 12 weeks. If you don't have 12 weeks to spare, adapt the number of weeks as a function of your schedule, using the table below.

    Whatever your planning, reduce the volume of exercise during the two weeks preceding the competition.

    Number of weeks Exercises of 10 repetitions (reps) Exercises of 5 repetitions (reps) Exercise in time (in seconds)
    Week 1 10 reps 5 reps 40 sec
    Week 2 12 reps 7 reps 42 sec
    Week 3 14 reps 9 reps 44 sec
    Week 4 16 reps 11 reps 46 sec
    Week 5 10 reps 5 reps 40 sec
    Week 6 16 reps 11 reps 46 sec
    Week 7 18 reps 13 reps 48 sec
    Week 8 20 reps 15 reps 50 sec
    Week 9 14 reps 9 reps 44 sec
    Week 10 18 reps 13 reps 48 sec
    Week 11 14 reps 9 reps 44 sec
    Week 12 10 reps 5 reps 40 sec



    NB: This training programme must be individually supervised as a function of the characteristics and capacities of each individual. It is recommended have a medical examination prior to this programme. This programme must never be done with pain or when in pain.

    تابعونا على مواقع التواصل الاجتماعي

    احصل على معلومات حصرية