Sleep is very important with your training! As Ozzy said above if you are mainly training to improve as a trials rider, explosive movements will really help. Plyometrics, Deadlifts, Clean and press, sprinting is a good one which is often overlooked. You could try a good cross fit class which will incorporate a lot of explosive, high intensity movements. One more thing to think about, most trials riders (myself included) we will do one move stop for a few minutes, then do another. If you want to improve your arm pump you need to create sections which will last longer than a general comp section and just push your threshold. So when you do go to a comp you know you can ride for that length of time without getting the pump.