Red Bull motocross athlete Mohammed Al Balooshi shares his dedicated fitness routine

Nick Watkins 12/07/2018
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Dedicated: Mohammed Al Balooshi

Red Bull athlete Mohammed Al Balooshi is a motocross and desert rally rider, and the first Emirati to take part in the Dakar Rally. For the first article of his monthly column Balooshi talks about his training regime, which he’s been doing for 17 years.

I combine training and riding and then do a lot of cycling, gym work and running to keep myself in shape throughout the year. I’ve been doing pretty much the same workouts for years now, I might try a few new things and adapt them to my daily routine but the majority of my training has always been the same. It’s broken down throughout the week with weights, cardio and bike training.

Gym

I’ll do one set of training for three weeks then mix-up the routine. I don’t train like a bodybuilder; instead I combine three exercises then rest. For instance, I’ll do bench presses, squats and side slides. I’ll do this for four sets and then incline bench presses, squats and reverse flyes for four sets. Then chest flyes, leg curls and shoulder presses for three sets before resting. To finish I’ll do downwards cable flyes, hamstring curls and front flyes for three sets. All the reps are done fifteen times. Then I work my back and calves and abs, and some pull downs to work my lats. Roughly it comes down to 245 sets and this would be the routine for the week with the weights.

Cardio

My bread and butter is racing bikes so everything else I do is to keep me fit to make sure I can do my job properly. Right now I’m drinking a can of Red Bull in the morning before doing 35km cycling in a day and then work on my abs and mobility exercises afterwards. Another form of cardio I do is 40 minutes of high intensity workouts including running 200 metres, burpees and press-ups, then repeating. It goes hand-in-hand, you can be riding fit, but that will only take you so far. Being in good shape means you can recover quicker. When you ride, the body takes a lot of beating and if you’re not gym-fit it’ll take you longer to recover.

Riding

Usually I do four days of riding training a week, some days I’ll just do two days until I get closer to competition. The off-season is about six months but because I race internationally I do it throughout the year so need to maintain everything. I’m in the gym for five days with Thursday off and then I race on Friday, so I have one rest day a week. I like to keep the same days off throughout the year as it prepares both my body and mind.

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Daily Digest: Croatia beat England to reach first-ever World Cup final

David Cooper 12/07/2018
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Good morning, David Cooper here with everything you need to know in the world of sport.

TOP STORY

Croatia have the chance to “settle a score” against France in the World Cup final, according to head coach Zlatko Dalic.

It was Les Bleus who ended the fledgling nation’s previous run at the 1998 tournament as Aime Jacquet’s side triumphed 2-1 in the semi-final on their way to lifting a maiden World Cup trophy against Brazil in the final on home soil.

The Vatreni are into their first ever World Cup final following an extra-time 2-1 victory over England in Moscow on Wednesday.

They will meet France in Sunday’s final at the same venue and Dalic feels the clash at the Luzhniki Stadium is an opportunity for his nation to avenge the defeat of 20 years ago.

“In 1998, I was in France for the first three games as a supporter. I had to go back [to Hajduk Split] for pre-season for the last games,” said Dalic, who up until 18 months ago was in charge of Al Ain in the UAE.

WORLD CUP

Gareth Southgate was heartbroken but proud after England’s extraordinary summer ended just short of the World Cup final.

Mario Mandzukic secured a 2-1 win in extra-time, propelling the country to a first World Cup final as England’s manager wondered what could have been – 22 years on from his semi-final heartache at Euro 96.

“I think that’s maybe something for a couple of days’ time because at the moment we all feel the pain of the defeat,” Southgate said when asked how the loss leaves England.

“Did we expect to be in this position? I don’t think realistically any of us did.

“But when you’ve got to this point and we’ve played in the way we have, and as well as we did in the first half, then you want to take those opportunities in life.

Read our player ratings, player focus and talking points from the game in Moscow.

CRICKET

Life without AB de Villiers will begin for South Africa on Thursday when they take on hosts Sri Lanka at Galle in the first of two Test matches.

Both teams come into the series off the back of impressive results with the Proteas having demolished Australia 3-1 at home while the Sri Lankans fought back valiantly to draw the recent three-Test series in the West Indies 1-1.

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Our man Alex Rea looks back on the transformation of Cristiano Ronaldo through the years after he sealed a move to Juventus.

SOCIAL MEDIA ROUND-UP

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Tennis: Wimbledon (From 16:00)

Cycling: Tour de France (15:25)

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Daily Digest: France beat Belgium to reach World Cup final

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Good morning, David Cooper here with everything you need to know in the world of sport.

TOP STORY

SAINT PETERSBURG, RUSSIA - JULY 10: Paul Pogba, Raphael Varane and Olivier Giroud of France celebrates victory following the 2018 FIFA World Cup Russia Semi Final match between Belgium and France at Saint Petersburg Stadium on July 10, 2018 in Saint Petersburg, Russia. (Photo by Alexander Hassenstein/Getty Images)

France celebrate reaching the final.

Samuel Umtiti headed France into the World Cup final as Belgium’s Golden Generation came up just short in St Petersburg.

On a night when teenager Kylian Mbappe once again underlined his mouth-watering potential in breath-taking style, it was Barcelona central defender Umtiti who made the decisive intervention when he headed home Antoine Griezmann’s 51st-minute corner with the help of a touch off Marouane Fellaini to secure a 1-0 win.

The 1998 winners will face either Croatia or England in Sunday’s final, leaving the Belgians to reflect on what might have been after Kevin de Bruyne, Eden Hazard and Romelu Lukaku and company could not bring their considerable talents to bear in meaningful fashion.

Head to our dedicated World Cup section for much more on this match, including tactical analysis and player ratings.

CRICKET

Pure elation for Jos Buttler as he hits the winning runs at Old Trafford.

Jos Buttler has been in sensational form with the bat.

England will have a point to prove as they prepare for the three-match ODI series against India which starts in Nottingham on Thursday.

Virat Kohli’s team won the three-match T20 series in style in Bristol as they chased down 199 with ease after Rohit Sharma hit his third ton in the format. Eoin Morgan’s England are the top-ranked ODI team in the world and will be a lot more comfortable in a format they have mastered since the 2015 World Cup.

Both teams enter the series with two of the most devastating batting line-ups in contemporary cricket. With that in mind, Ajit Vijaykumar looks at some of the batting records which could be broken.

FEATURE OF THE DAY

Andy West assesses Cristiano Ronaldo‘s legacy among Real Madrid fans following his sensational transfer to Juventus.

Read his article here, plus more more on the 33-year-old Los Blancos legend’s switch to Serie A.

Cristiano Ronaldo's time at Real Madrid has come to an end.

Cristiano Ronaldo’s time at Real Madrid has come to an end.

SOCIAL MEDIA ROUND-UP

As ever, we covered every angle of the first semi-final on social media!

One game from glory! Nicely done, France… 🇫🇷🙌

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Samuel Umtiti’s goal sends France into the final! 👏 #BOSSunited

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WHAT’S ON TODAY

World Cup Semi-Finals: Croatia v England (22:00)

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Harry Kane has scored six goals at the World Cup.

Can Kane fire England through to the final?

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