Moto X Fitness Classic Newsletter #9 – Get Tough

The following article / MXF Newsletter first appeared at the Moto X Fitness website in 2005. Read on:
 
This week I want to give you two exercises that will not only develop your upper body muscles, but your grip (fingers, hands, wrists, forearms) and your physical and mental toughness.  There’s nothing better than exercises that allow you to work and develop different aspects of strength, endurance, coordination, etc. all at once.
 
Tough Exercise #1 – The first one is rope climbing.  This may be difficult for some of you to set up or arrange, but if you can figure out a way to set it up, it is a great upper body exercise that will wear you out in a hurry.  It will also develop strength and toughness in your hands which all motocross racers need.  Besides strength in the hands and fingers you will also toughen up your palms and fingers and develop callouses.  Just be careful for rope burn. If you can’t pull yourself up, you can do lying rows to build your upper body strength until you are able to climb.
 
Note – I would recommend a rough thick rope, not a smooth nylon one.  Be sure that it is secured properly and is strong enough to hold your weight. 
 
Tough Exercise #2 – The second exercise is probably more feasible for most people.  It is a variation of the rope climb.  Pull-ups using ropes in each hand is a more difficult version of a regular pull-up, but you will not only get the benefits of an excellent upper body exercise, but you will also stress your grip and your hand strength to a great degree. 
 
Simply get two short pieces of rope (or you could use one – one end in each hand), throw them over your pull-up bar, grab both ends of the rope in each hand, and start your set of pull-ups.  Be sure you grip the ropes as hard as you can, so your hands don’t slip and get rope burn.  Do 3-4 sets of these to failure, and you will see some benefits.  If you are unable to do pull-ups yet, you can just hang from the ropes for time until you are able to pull yourself up.

These exercises will develop strength and endurance in your back muscles as well as your arms (biceps and forearms). If you cannot find rope for this exercise, you can substitute towels instead and achieve the same effects.
 

Good Luck and Train Hard,
 
Rodney C. Womack III, CSCS
rw3@motoxfitness.com
 

Moto X Fitness Classic Newsletter #8 – More Pushups

The following article / MXF Newsletter first appeared at the Moto X Fitness website in 2004. Read on:

Here are two more types of pushups that you can add to your workouts. Both will increase the difficulty of a regular pushup.

The first one will help not only your upper body and midsection muscles, but your hands and fingers as well. Simply do your regular pushups on your fingertips instead of your flat hand. This is not easy, but if you practice it on a regular basis it will strengthen your fingers and hands, which in turn will help you hold onto the handlebars better and combat arm pump. Give it a try and see what you think.

The second pushup is also a simple variation of the regular pushup. If regular pushups become too easy for you, or you just want to add some variety to your workout, then add some weight or resistance to your pushups.

The easiest way to do this is to wear a backpack with weight added to it for additional resistance. You choose the weight, but start out slowly and with light weight. You could also use a weight vest or even extra weight such as a sandbag or heavy chains on your back. Whatever type of resistance you choose, be sure that you keep your back straight and midsection tight when you add weight to avoid unnecessary injuries.

As with any exercise that you do, be sure you use proper pushup form – take your chest all the way to the floor under control and push back up to full extension – and don’t do too much until you are familiar with the exercise. Exercise safety and avoiding injury is the most important thing to consider when you are starting out. These are the training tips for this week.

Until Next Time – Good Luck and Train Hard!

Moto X Fitness Classic Newsletter #7 – Two Simple Exercises

The following article / MXF Newsletter first appeared at the Moto X Fitness website in 2004. Read on:

This week I’ll give you two exercises that you can do using your bike stand for assistance (if it has a flat surface on top). You could also use a wooden box.

The first exercise is for your legs. Step-ups are a simple exercise to perform, but you will find that they not only work your legs, but your lungs as well. Simply step up and down on top of the stand or box. You should alternate legs each time you step up.

For example, step up with your right foot on top of the stand and bring your left foot up with it and drive the left knee up until the left thigh is parallel with the floor. Then step back down with the left foot first, then the right foot. Repeat the same motion, but the left foot goes up first next time onto the stand. Alternate feet on each step up. As you do this, look forward, keep your body upright, and swing the arms as you step up (left knee up, right arm up, right knee up, left arm up, etc). After a few minutes of step-ups you should be breathing hard, and your legs should be fatigued also. You can either go for time or perform several sets of 10, 20, 40, 50, 100, or whatever number of reps you want. They will tire you out in a hurry.

The second exercise is a variation of the regular pushup. With your hands on the ground, put your feet on top of the stand or box. When your feet are elevated it puts more stress on the upper chest, shoulders, back, and triceps. This makes the pushup more difficult. Do this exercise when you want to add more difficulty to the regular pushup.

Work these two exercises into your training program on a regular basis and your fitness and strength will improve. In fact, these two exercises can be done in the garage during breaks while you are working on your bike, or after a practice session at the track. Alternating between these two exercises can be done in just a few minutes for a quick workout when you are strapped for time. If you limit rest times, you can get an effective training session in 10-15 minutes with just these two exercises. You could also add some jump rope into the mix for an even more intense workout, and it only takes a few minutes of your day.

Until Next Time – Good Luck and Train Hard (and Have Fun)!

Moto X Fitness Classic Newsletter #6 – No Rest Makes You Stronger

The following article / MXF Newsletter first appeared at the Moto X Fitness website in 2004. Read on:

Moto X Fitness Classic Newsletter #6 – No Rest Makes You Stronger

This week I will continue with the theme of circuit training. However, I will apply it to any training situation that you may encounter.

When you use circuit training, you set up several exercises, and perform them one after another. It could be weight lifting exercises, bodyweight exercises, sprints, agility drills, or a mix of any of these together.

You might use 4 or 5 exercises performed one after another for several sets. The key to getting the most out of this type of training is to MINIMIZE YOUR REST TIMES BETWEEN EXERCISES AND SETS. The less time you spend resting, the more stress that you put on your body.

When you do this, your body is forced to adapt and your strength and endurance improves. This not only improves your physical fitness, but it also improves your mental toughness. When you have to push yourself beyond your comfort zone, you make yourself both physically and mentally tougher. This will come in handy at the end of a long tough moto.

Besides your supplemental training, you can also use this technique when you ride at the track. Next time you practice, instead of riding 2 long motos with a long break in between, simulate several short motos. From the starting line, sprint for 5-10 minutes as fast as you can ride or for a set number of laps. Rest for 3 minutes or less. Repeat. Rest for 3 minutes or less. Repeat several times or until you are fatigued. Rest a little longer then you can do a long moto much like regular race training, or work on specific sections of the track or skills on specific obstacles.

This type of sprint training will condition you to ride at a faster pace, and by using a short rest time you will train your body to adapt quicker. As your condition improves continue to cut rest times until you just return to the starting line and restart without rest. If you choose to ride longer practice motos, I would still recommend that you cut your rest time which will help you get into better condition.

Until Next Week – Good Luck and Train Hard!

Moto X Classic Newsletter #5 – Circuit Training

The following article / MXF Newsletter first appeared at the Moto X Fitness website in 2004. Read on:

Moto X Fitness Classic Newsletter #5 – Circuit Training

To help improve your aerobic capacity and increase muscular endurance, you can do your weight training and / or bodyweight exercises in a circuit with little rest in between exercises / sets.

For example, pick 4-5 exercises – squats, pushups, situps, and pullups. Do one set of each exercise without resting in between exercises, then rest 1-2 minutes, start the exercise sequence again for another circuit, repeat, rest, repeat, etc. for a total of 4-5 circuits. The key is to not rest between exercises, and limit rest time between circuits.

To increase difficulty or intensity, add more exercises or more reps to each circuit. You could also set up 3-4 additional exercises and add another circuit to your workout.

You can also do this type of training with weights, but remember to use light weights and maintain proper form when you start to get tired. For example you could make a total body circuit using the squat or deadlift, incline or bench press, leg curls, and pulldowns.

You could also do separate circuits for upper body and lower body. There’s any number of variations to this type of training. Don’t forget to work your core or midsection as well as your arms, forearms, wrists, hands, and grip strength.

You can also mix in other types of exercises with these strength exercises. Again, our focus with circuit training is to increase our aerobic capacity and muscular endurance as well as increase strength.

There are many different ways in which you could set this up, but here are a couple of examples:

Circuit #1 – Hill sprints + Squats + Pushups (you can substitute Stadium steps in place of a hill)
• Sprint up a hill
• Do 10-20 Pushups
• Walk / Jog down the hill
• Do 20 bodyweight squats
• Sprint back up
• Repeat for several sets

Circuit #2 – Sprints + Squats + Pushups + Situps (you can use a track or run on grass field)
• Sprint 50-100 yards
• Do 10-20 Pushups
• Sprint back
• Do 20 bodyweight squats or Lunges
• Sprint back
• Do 20 Situps
• Repeat for several sets

You can put together any combination of exercises that you like. You could substitute jump rope instead of running, or jump squats in place of squats, or any number of other exercises. Experiment and create what works best for you.

Circuit training is a great way to get in an effective workout in a short amount of time. By combining strength and endurance work in the same workout, a motocross athlete can maximize their time, which in turn leaves them more time for the fun stuff, like riding!

For more information on how to get your training program started, visit Moto X Fitness or Amazon and order a copy of Motocross Fitness.

Until Next Week – Good Luck and Train Hard (and have FUN)!

Moto X Fitness Classic Newsletter #4 – Training Beginners

The following article / MXF Newsletter first appeared at the Moto X Fitness website in 2004. Read on:

Moto X Fitness Classic Newsletter #4 – Training Beginners

Many of the customers / clients that I advise are beginners in regards to starting a regular exercise program. I have customers who are teenagers and some who are “beyond middle age”, that are just starting out with an organized training program.

What advice do I give to beginners? Start slowly. Since you already ride / race motocross, you should already be in decent physical condition, but that doesn’t mean you are in good condition for activities that you may not have done before, such as weight training, plyometrics, or agility drills. As with any exercise program, you should be cleared with a physician before starting intense physical training.

Starting slowly does require some restraint because many people are motivated to start a training program, and they tend to overdo it in the beginning. When this happens they either injure themselves, or they get extremely sore in the beginning and lose interest in sticking with the program.

To avoid these problems you should pick two or three basic exercises and only perform one set of each in your first workout. If it involves running, then it should be cut way down from whatever is recommended for a trained person. Work up slowly with sets, reps, distance, time, etc.

For example, if you haven’t done any pushups in a long time, then should start with one set of 10-20 reps in your first workout. If you are not too sore, then add a few more reps to your one set next time. If it was too easy, add one more set during your next workout. Take three or four workouts to work up to a full training load. If it takes you longer that’s no problem. It is better to take it slow and be safe.

This idea applies to any exercise that you are doing. When you develop your training program this way, you are establishing a good base or foundation from which to build upon in the future, and, most importantly, you avoid injury. When training beginners my motto is – “It doesn’t matter where you start, it’s where you finish”. Appropriate for training and for motocross.

In summary, start slowly with basic exercises and workouts, and work your way into good physical condition before increasing your workload or attempting advanced exercises. Good advice for any physical activity or sport that you may be involved in.

For more information on how to get your training program started, visit Moto X Fitness or Amazon and order a copy of Motocross Fitness.

Until Next Week – Good Luck and Train Hard (and have FUN)!

Moto X Fitness Classic Newsletter #3 – Overtraining and R & R

The following article / MXF Newsletter first appeared at the Moto X Fitness website in 2004. Read on:

Moto X Fitness Classic Newsletter #3 – Overtraining and R & R

Although many of you reading this information struggle to find time to train, there are others who are fanatical in their training. For those types of athletes overtraining can become a problem. It doesn’t matter whether you call it overtraining or burnout, it will have a negative effect on your fitness and riding.

Overtraining is simply the point at which your body ceases to make progress when you train. Having one or two bad workout days does not fall into this category. But, if you have been training for several months or even years without much of a break or a change in routine you may fall into this category.

If your body gets to the point where you are excessively tired or you have trouble making it through a workout that usually poses no problem for you, then you might be at the point of overtraining. If this feeling continues for several days or weeks, you probably need a break from your regular training program.

Taking a break doesn’t mean totally stopping your exercise program. You may take a couple of days or even a week off from your regular training program, but you should include some sort of activity in place of your regular workouts. This is called active rest, and it should be done whenever you feel the need for a temporary change in your routine.

Instead of strength training, running, plyometrics, etc., you could play basketball or tennis with your friends. Biking or swimming may be another alternative physical activity that you could engage in. Basically, you are looking for a fun activity that will give you a workout without the stress of running or strength training.

Remember, the main reason for training in the first place is to improve your health and fitness, and to make riding easier and ultimately more fun. FUN is the main thing we should be striving for, so reaching the point of overtraining or burnout should be avoided because that takes the fun out of your sport.

Rest and relaxation should be a regular part of your life (just don’t be lazy). Incorporating active rest into your training program should help you avoid periods of overtraining, and help your body recover from the stresses of training and riding. Getting plenty of restful sleep should also be a priority in your program. Most people do not get enough sleep, but sleep needs to be a priority in an athlete’s life so make sure you are getting at least 7-9 hours of sleep each night to help your body recover from the stresses of your athletic lifestyle.

If you find yourself dragging yourself through your workouts, or you just aren’t feeling up to par, it might be time to get a little rest with some fun activities mixed in. If you want to avoid overtraining it is always a good idea to switch things up in your program every couple of months. New exercises and workouts can help you avoid boredom as well as give you some fresh, new challenges with your training.

Next time you aren’t feeling up to par for a few consecutive workouts, give some of these tips a try and see if they help out.

For more information on how to get your training program started, visit Moto X Fitness or Amazon and order a copy of Motocross Fitness.

Until Next Week – Good Luck and Train Hard (and have FUN)!

Moto X Fitness Classic Newsletter #2 – Pull The Trigger

The following article / MXF Newsletter first appeared at the Moto X Fitness website in 2004. Read on:

Moto X Fitness Classic Newsletter #2 – Pull the Trigger

Today I want to talk about building confidence and taking risks. In order to be successful in any part of your life you have to develop confidence. Whether it is with your job, relationships, or riding your motorcycle, you have to develop confidence to be successful. Motocross or any sport requires having confidence in your skills, training, physical fitness, bike, etc.

If you are not confident in your ability to perform a job or meet people or attack obstacles on the racetrack then it will be very difficult for you to achieve a high level of success in your life. Do you want to just get by or do you want to achieve everything that you are capable of? It’s your choice, but it starts with confidence and believing in yourself, even if others don’t support you. And, it involves taking risks.

What does this have to do with racing or training? Everything. If you want to improve your riding skills, you have to take risks. However, they should be calculated risks. I call it “pulling the trigger”. For example, all of us who race motocross have had to “pull the trigger” at some point. Jumping a double or triple would probably be the most common example of this risk taking. You know that you are capable of doing it, but you have to get up your nerve to “pull the trigger” and JUST DO IT. Most difficult obstacles fall under this category. You have to have confidence in your riding skills and you have to take a risk.

However, it is important to never go beyond your skill level when tackling a new challenge with your riding. Be realistic about your skills on the bike. For example, a 100 foot triple jump is not a good idea for a beginner with two months riding experience. Always ride within your level, only taking small risks as you learn the ropes.

How does fitness fit into this equation? Superior physical fitness can be one of a racer’s greatest assets. When you are physically fit you can roll up to the starting gate with the confidence that you can ride at your top speed for an entire moto while others are worried about just finishing. It makes a big difference in your approach to riding when you are in good shape because you can focus on your riding skills and race strategy instead of worrying about surviving a race. When you are physically fit then you are prepared to take risks or pull the trigger.

Starting a regular training program also requires some risk taking. You must have motivation and discipline to stick to a weekly schedule of training that develops your strength and conditioning to its fullest. And, it requires a solid commitment from the athlete.

What are YOU willing to do to reach YOUR POTENTIAL in motocross? Are YOU willing to put in the quality training time needed to succeed? Are YOU willing to “pull the trigger” and start a regular training program today? Are YOU a doer and a risk taker, or are do you watch others pass you by on their way to success? Make a choice today. Develop the confidence in your fitness and riding ability that you need to be a winner. Take a risk today and invest in your motocross future. Set some achievable goals and go after them with dedication and enthusiasm!

There is no time like the present, and the beginning of the New Year is a great time to set your goals and start working towards them. Get off the couch and get started right now!

For more information on how to get your training program started, visit Moto X Fitness or Amazon and order a copy of Motocross Fitness.

Until Next Week – Good Luck and Train Hard!

Moto X Fitness Classic Newsletter #1 – A Great Investment

The following article / MXF Newsletter first appeared at the Moto X Fitness website in 2004. This will be the first of many MXF Classic Newsletters. Read on:

Moto X Fitness Classic Newsletter #1 – A Great Investment

This week I want to recommend a great investment for your home or garage. This is an inexpensive piece of equipment that will improve your strength and conditioning when used on a regular basis.

For a mere $12 – $20 you can install a pull-up bar in your house or garage and perform many different strength building exercises. Pull-ups are a great exercise for the entire upper body. If pull-ups are easy for you then there are different types of pull-ups that you can do to increase the difficulty. If you can do more than 15-20 reps in a set, then you can add weight to your body (use a weight belt, weighted vest, or backpack with weights) to make them harder. Changing hand positions, with palms facing you or away from you, will also affect the difficulty of the exercise. The spacing of your hands on the bar will also change the difficulty of the movement.

Many of you may have difficulty performing a single pull-up right now, but, like anything else, you have to work at it to get stronger. If you cannot perform a pull-up on your own, then you can just start out by hanging from the bar for time, or have someone hold your feet to assist you. Regardless of your current strength level, you have to start somewhere, and if all you can do right now is hang from the bar then that’s what you should do – “It doesn’t matter where you start, it’s where you finish!”

Also, there are different types of pull-ups that you can do with varying degrees of difficulty. Inverted rows or lying pull-ups are a variation that is easier than a regular pull-up, so this type of pull-up is a good starting exercise if you cannot do a regular pull-up right now. Usually these are performed from a lower bar with your feet up on a bench so it looks like you are lying down. Different hand and foot heights will create different resistance levels.

Pull-ups not only build upper body strength, but also endurance when performed for high reps or for time. Pull-ups are also great for increasing hand and forearm strength which is important for motocross racers.

Here’s an exercise that will help build forearm, arm, and hand strength. Simply get a good overhand grip on the bar and hang with arms extended for as long as possible. Repeat for 2-3 sets. If you want to increase the difficulty, do one pull-up and hold yourself at the top or lower yourself halfway down and hold for several seconds. This will also work your hands and arms in a different manner. Be sure to wrap your thumb around the bar when you do these exercises.

If you are interested in more exercises that you can do using a pull-up bar and other items you may already have in your garage, then pick up a copy of Motocross Fitness where you will find descriptions and photos of many exercises that you can do to increase your strength, conditioning, and flexibility for motocross.

Until next week – Good Luck and Train Hard.

Moto X Fitness Classic Newsletters

Back in 2004 I started sending out a weekly motocross training newsletter via email to a couple of hundred email subscribers. As the years passed, the email list grew and the number of newsletters topped 200. By 2009 the newsletters topped out at #218 and I had to give it a rest. I had other time-consuming issues to deal with, mainly my job and my health, and the newsletter needed a break.

Since that time I have had a large number of new email subscribers to the Moto X Fitness email list. With them in mind, I decided to go back and pull some of those newsletters out (2004-2009) and reprint them (as well as update them), for all of the new subscribers who missed them the first time around.

These MXF Classic Newsletters will be printed here at the blog starting the first week of 2012. In order to get you started, the very first six newsletters I printed back in 2004 can be found on the articles page at the Moto X Fitness website.

Thanks for reading, and I look forward to sharing these Classic Newsletters with you as the weeks pass.

Good Luck and Train Hard,
Rodney Womack, CSCS
Moto X Fitness

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