Physical Preparation
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.
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