clubbells

Train with clubbells 2-3X/week on your days you're not devoting to track time and not close to race weekend. Stop pre-fatigue on your session so you still have some gas in the tank, but make sure you're pushing the envelope.
Get the heaviest clubbell you can safely manage, but don't be deceived by these little beasts! If you're fairly athletic and have some strength training experience start with a pair of 15-pound clubbells. Otherwise, begin with 10 pounders.
Do The Following Program For Four Weeks 2X/week:

Clean to Order (with two clubbells) - 1 X 15

Inside Shield Cast (alternating arms) - 1 X 8

Inward Pendulum (alternating arms) - 1 X10

Wrist-Cast (alternating arm) - 1 x 5
   

The Workout

• First 4 Weeks Follow The Above Routine! - 
• For The Next 3 Weeks, Train Twice A Week & Up The Reps by:
  • Clean to Order one clubbell - Up To 8-12 Reps
  • Inward Shield Cast - Up To 8-12 Reps - SS w/
  • Inward Pendulum - Up To 8-12 Reps
  • Repeat seamlessly so that Pendulum flows into the Shield Cast. Switch Arms and repeat for 3-5 sets. -  
• After this, take one week away from these dragons for restoration and to let the new skill-strength "cook." Then, do the above Combination Routine again, but this time for four weeks and up the volume and density to 3X/week for 12-15 repetitions. -  

In the first four weeks, don't be surprised if you find yourself dealing with an increase in arm-pump during your track time. As you condition your grip and forearms initially this resolves as increased workload. This is a good argument for beginning Clubbell SPP for Motocross and BMX during your off-season (if you have one). Regardless, by the time you hit the fourth week, you'll be primed. Now, it's time to move on to Complex Training.

For Clubbell SPP that means taking your basic exercises and creating a "Combination Routine" where your ballistic exercises alternate with grinding exercises. Do the following program for three weeks 2X/week: Clean to Order one clubbell, then perform the following combination for 8-12 repetitions: Inward Shield Cast and when you return the clubbell to "Order" follow without a break immediately to an Inward Pendulum. Repeat seamlessly so that Pendulum flows into the Shield Cast. Switch Arms and repeat for 3-5 sets.

 

After this, take one week away from these dragons for restoration and to let the new skill-strength "cook." Then, do the above Combination Routine again, but this time for four weeks and up the volume and density to 3X/week for 12-15 repetitions.

After these 12 weeks, it's time for your After Action Report. During the entire process actively keep record of your Arm-pump threshold during race day. The newly gained neuromuscular efficiency from Clubbell SPP will push your threshold so that by the time you hit week 12, you'll reduce arm-pump to such a manageable level that you'll be able to endure 30 minutes flat-out with ease.

Always be cognizant of appropriate grip regulation while riding. Initially when you start ANY grip strength and forearm training you'll feel the tendency to grip harder. Remember that you're working for grip/forearm endurance here and have no need to rend the grip off your bike. Working with Clubbell SPP demands fine motor control under tension which makes it your ideal ally in nuking arm-pump hostiles from your race-day battlefields.