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Photo shoot with Dianna Dahlgren for Muscle

Monster Energy Athlete Training Tips

Apr 092020

Whether you’re a recreational athlete or someone looking to get more serious with your training we reached out to a few of our key athletes to find out their best training tips & advice. One aspect that is an underlining factor between all of the sports that our athletes compete in is that they take their training seriously and be sure to get it done regardless.

Read below as we spoke with twelve of our Monster athletes that compete in Motocross, Supercross, Mountain biking, UFC/MMA, Road cycling, Volleyball, Fitness, BMX Freestyle, Freestyle Motocross, Freeskiing, and BMX racing.

*Everyone’s fitness level is different, so adjust your personal workout accordingly. Consult with your physician before you begin an exercise regime and if you feel weak or dizzy while exercising stop and consult with your physician.

Eli Tomac | @EliTomac

Supercross | Motocross


"Having a motocross background, it’s key to have a balanced body for fitness, not overbuilt or too big and heavy with mass muscle. You want to be strong but not overbuilt to maintain efficiency with your cardio. Trying to get at least 20 reps with each movement and don’t overwork your forearm muscles if you want to avoid arm pump while out on the bike."


Chris Weidman | @ChrisWeidman

UFC/MMA Fighter


"Always write down your workouts before starting and make sure you stick to it! Music is always key for me. I always make sure to stretch before and after my workout as well."


Keegan Swenson | @Keegels99

XC MTB National Champion


"Sticking to a daily program of stretching and foam rolling is helpful as it only takes a few minutes of your time. I’ve been paying attention to my hydration currently. Even while staying inside lately you can easily get dehydrated. Plus staying hydrated keeps your immune system happy which is a bonus for the current times we are going through right now."


Dianna Dahlgren | @DiannaDahlgren



"Wake up early! Before everyone else and do a 30-minute workout. It seems annoying and difficult at first, but your body will adjust quickly. Think outside the box, there are a ton of household items you can use to workout. For example, your dining room chair, great for step-ups. If you have kids, you can get them involved. Give them an exercise to do or put them on your back and make them your weight."


Gareth Swanepoel | @Swanie387

Supercross/Motocross Trainer


"I think that consistency is the key to training. With that being said consistently training whether it is starting small is the best. You can either do 2-3 cardio sessions or 2-3 gym workouts. Keep that consistent and then slowly start to build out your intensity and duration of your workouts."


Tri Bourne | @TriBourne



"In my opinion, working out with your body weight is the best way to gain strength without putting unnecessary strain on your joints, tendons, etc. The more you can isolate one muscle group at a time the more intense the exercise tends to be. I have been doing a ton of high rep squats from all different kinds of positions and at various speeds & tempos."


Blake "Bilko" Williams | @BilkoOfMx

Freestyle Motocross


"My biggest tip is simple, work out consistent! Not in massive doses from time to time. If you have to half your workout to do it five times a week so be it! Then once you have nailed being consistent you can then up your workout. If you’re not consistent you’re not in the game."


Phil Gaimon | @PhilGaimon

Road Cyclist


"If your event goals are on hold, now is a good time to focus on the small details or marginal gains. What’s something with training or nutrition that you have been putting off? When I get busy it’s easy to neglect core work and flexibility so those are getting attention right now while I have time. Twenty minutes of yoga checks both of those boxes for me with a much-needed mental health boost as a bonus."


Coline Ballet-Baz | @Coline_Balletbaz



"Freeskiing is a lot about balance and explosiveness, so in my opinion, the most important thing to work on to prepare in your winter season is proprioception to strengthen knees and ankles to help stay away from your injuries. Work on strong legs by doing jumps, one-legged squat, and weightlifting. A strong core is essential for any free skier as well. Having good cardio is also necessary when you have to spend long days on the mountain."


Connor Fields | @ConnorFields11

BMX Racing


"BMX racing is all about being explosive. Our races are 30-45 seconds at a time, so peak speed and peak power are key. I do a lot of plyometrics as well as heavy lifting to build up my leg and core strength to get off the start as quickly as possible. We also can have up to twenty races in a single weekend, so we have to be fit enough to keep producing max power all day long, so the training days are sure to be long!"


Andy Buckworth | @AndyBuckworth

BMX Freestyle


"BMX is very much passion driven for me, so the biggest asset is fun. I’ve narrowed it down to three important ingredients. Repetition, good company, and fun. When I’m training and pushing it on the bike the most progressive sessions are the ones filled with laughter and good times. Having a good riding buddy to bounce ideas off and progress with help as well. Naturally, as they are progressing you will be learning things and doing whatever it takes to keep it up. The progression is addictive."


Ryan Vollopoto | @RyanVillopoto



"While I was racing, I was always in decently good shape from when I was younger but when I started working with my new trainer at the time Aldon Baker, I was able to learn quite a bit more when it came to training. It wasn’t anything massive but stretching turned out to be super beneficial to me. It really made my mind & body much better which I was surprised with because it seemed little but turned out to be a big thing for me."