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Moto X Fitness Classic Newsletter #4 – Training Beginners

Administrator — Mon, 30 Jan 2012 19:23:52 +0000

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

Administrator — Wed, 18 Jan 2012 02:53:51 +0000

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 #1 – A Great Investment

Administrator — Wed, 04 Jan 2012 19:11:11 +0000

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.

New Arm Pump Solutions Book

Administrator — Thu, 03 Jun 2010 23:19:25 +0000

The new, updated version of Arm Pump Solutions is now for sale! I have added more chapters and training information in the latest version.

New, 2nd Edition of Arm Pump Solutions

Arm Pump Solutions contains 62 pages of stretching, dynamic exercises, and strength exercises designed to help motocross athletes reduce their arm pump problem. Although specifically created for motocross athletes, Arm Pump Solutions is a resource for all athletes looking to improve the muscular endurance in their forearms, wrists, hands, and fingers, in addition to their grip strength.

For a better understanding of what is contained in Arm Pump Solutions, I have listed the Table of Contents below.

*Table of Contents
*Arm Pump Solutions (description and training approach)
*Introduction (causes, types of training, possible solutions)
*The Importance of Warming Up
*Stretching and Dynamic Exercises for Arm Pump
*Part One – Stretching (descriptions and photos)
*Part Two – Dynamic Exercises (descriptions and photos)
*Part Three – Strength and Endurance Exercises (descriptions and photos)
-Section 1 – Fingers and Hands
-Section 2 – Wrists and Forearms
-Section 3 – Total Development Exercises
*Sample Workouts
*Mental Preparation
*Race Preparation
*Conclusion
*About the Author
*Exercise List
*Contact Information

That’s it – 62 pages of training information complete with photos to help you reduce your arm pump problem!

To read more about Arm Pump Solutions or to order your own copy go to Moto X Fitness.

For a lower price you can order from Amazon or directly from the distributor!

Get Your Copy Today!

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

Do the Little Things Right

Administrator — Wed, 03 Mar 2010 03:08:38 +0000

A few weeks back Davi Millsaps and his trainer made an important discovery in regards to his arm pump problem. They figured out that one of the supplements that he was taking contained a small amount of creatine which was contributing to the arm pump problem. It was a small ingredient in the overall scheme of things, but it created a big problem for the athlete because it was the main cause of his arm pump. Once he eliminated it, his results have improved including a supercross win.

This development leads me back to an idea that I have always supported – “Do the little things right and the big things will come”. For every successful person and athlete this is an important idea to remember. Don’t overlook the little things – leave no stone unturned – in your quest to be the best at whatever you do. The details are important and you need to pay attention to them. Whether it’s in your diet, drink, training, bike settings, practicing starts, etc. – whatever it is, pay attention to the details!

In regards to training here’s a reminder of this concept from a previous MXF article:

“Do the little things right and the big things will come” –

“This statement is especially true in training and sports, although it is applicable to everything that you do. Once you begin to train on a regular basis and become acquainted with the proper exercises, it becomes apparent that they must be performed in the proper manner to maximize the effectiveness of them. In fact, a little tweak here and there with your technique can really make a difference – the importance of doing the little things right.

Hand position on pushups or foot position on squats can make a difference in the muscles that are activated. Pullups with a close or wide grip can also make a difference in your ability to perform the movement or in the muscles that are worked. Little things here and there will really make a big difference over the long run, so it is important to have an open mind and be willing to try different approaches to an exercise, in other words, become a student of the game.

Another important part of this process is your attitude. Don’t ever feel like you have mastered an exercise or a workout. There is always something that you can learn to improve your technique or form. Seek out experts who can help you improve and give you the edge that you need to keep improving. Always strive to get better every workout or training session. Again, you are always working on doing the little things right.

Of course, this attitude about learning and improving the little things is even more important in your motocross training. When practicing it is of the utmost importance to pay close attention to the little things that you do on the bike, and work to create good riding habits. For example, to avoid arm pump you need to practice gripping the bike with your legs and relaxing your grip on the bars. For most people this doesn’t happen naturally, it requires practice. Again, an example of doing a little thing correctly which makes the big thing easier.

This is just a brief description of the importance of doing the little things right, but I think that it is not only applicable to sports and training, but to the other things in your life such as your job or school. So, next time you are just going through the motions of an activity, instead of concentrating intensely on the task at hand, remember “Do the little things right and the big things will come”.”

That sounds like pretty good advice and I’ll bet Davi Millsaps is glad they were able to track down the “little thing” that was holding him back.

Don’t forget – the brand-new 3rd edition of Motocross Fitness is available at Moto X Fitness, Amazon, or direct from the book distributor! What are you waiting for? Get your copy today!

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

Rodney Womack, CSCS
rw3@motoxfitness.com
Moto X Fitness

Are You Stuck in a Training Rut?

Administrator — Wed, 17 Feb 2010 03:12:29 +0000

One problem that all athletes encounter at some point in their training is they get stuck in a rut. In other words, they peak in their training and their progress stalls. One of the reasons for this is that they do the same workouts over and over without variation in their training. They use the same volume, same resistance, and same intensity which leads to the same results!

If you do the same things over and over you will continue to get the same results. If you don’t force your body to adapt to any new stimulus, you will stay at the same level.

Don’t get stuck in a rut! All athletes should continually be changing and adjusting their exercises and workouts to insure that they are making progress.

If you want ideas on how to break out of your training rut, read the following excerpt from the new, 3rd edition of Motocross Fitness. Here’s some training advice titled “Stuck in a Rut” from pages 146-148:

“One problem that many athletes encounter in the course of their training is they get stuck in a rut with their training. In other words, the athlete does the same thing every week with the same exercises, the same weights, the same intensity, and the same number of sets and reps. They also run or bike the same distance in the same time. Because their training doesn’t change their condition never changes either. Consequently, their riding condition doesn’t improve, and they stay at the same level without getting any better. Many times the “missing link” in their training program is intensity.

Remember this: If the intensity of your training doesn’t exceed the intensity of riding motocross, then you are better off just riding rather than doing the supplemental training. I’ve said it many times – 15-20 minutes of intense training is much better than 1 hour of just “going through the motions”. Don’t just go through the motions, train hard with the purpose of getting better.

The bottom line is that it takes HARD WORK to improve your strength and conditioning on a consistent basis. There is no substitute for hard work in becoming a better athlete.

How do you get out of this rut and increase the intensity of your program?

Here are a few suggestions:

*Do interval training on a bicycle or stationary bike
*Run sprints / hills / stadiums with little rest in between sets
*Do circuit training with strength exercises with little rest between sets
*Add jumping rope and other quick movements to your program
*Find a workout partner so you can push each other to a higher level
*Train in a different gym or environment to change your attitude or workout
*Set goals- write down specific training goals that you will reach by a certain date
*A combination of all of these things will help add intensity and a new sense of purpose to your training

If your progress has stalled and your strength and conditioning program has become stale or boring, then give these ideas a try to jump start your training and get you back on track. In turn, this should carry over to your riding and racing which should help improve your results.

If your training isn’t providing you with the desired results, maybe the “missing link” is intensity.

Regardless of the type of exercise or workout that you do remember: Intensity is the key!

Chapter Summary
Any of the workouts outlined in this chapter will be useful for the motocross athlete or fitness enthusiast. In fact, they are appropriate for athletes in any action or traditional sport. They develop flexibility, strength, coordination, reflexes, and endurance. All of these physical components are especially important to the motocross athlete and they should be developed to their fullest.

Experiment with these different workouts to find out what works best for you, and then work them with 100% intensity. If you do, I guarantee that your strength and conditioning will improve as well as your race results. ”

That’s just a couple of pages from Chapter Eight of the new Motocross Fitness training manual. If you are ready to amp up your training program and maximize your strength and conditioning, you can get your very own copy of Motocross Fitness at:

Moto X Fitness, Amazon, or directly from the book distributor. Get your copy today!

Thanks for reading,
Rodney Womack, CSCS
Moto X Fitness

More Info on the New Motocross Fitness Book

Administrator — Wed, 10 Feb 2010 03:23:00 +0000

I just wanted to add a little more information about the brand-new 3rd edition of our best-selling Motocross Fitness training manual. This new edition has 10 chapters and 189 pages of training information. Below is the Table of Contents to give you a better idea of what’s in store when you get your very own copy!

Motocross Fitness: The Ultimate Home Training Guide for Motocross Athletes

*Table of Contents
*Preface
*Frequently Asked Questions
*Introduction
*Chapter 1 My Background and Qualifications
*Chapter 2 The Training Program
*Chapter 3 The Exercises
-Midsection
-Lower Body
-Upper Body
-Total Body
-Forearms, Wrists, Hands
*Chapter 4 Speed and Agility
*Chapter 5 Endurance Training
*Chapter 6 Alternative Training
*Chapter 7 For a Few Dollars More: Weight Training and Sports-Specific Equipment
*Chapter 8 Sample Workouts
*Chapter 9 Training Organization
*Chapter 10 Other Factors
*Conclusion
*Additional Information, Products, Web Sites
*Bonus Training Materials
*Organize Your Training Program
-MXF Keys to Success
-Goals Chart
-Training Log
-Riding Practice
-Race Results

This is just an outline of all the great training information – photos, exercise descriptions, sample workouts, training organization, and more.

For more information read the previous post, or

You can go directly to the distributor for more information and to place your order for a new, lower price, or

You can order at Amazon, or

You can order at Moto X Fitness.

If you choose to order from me at Moto X Fitness it will cost a little more, but I will send you some free training articles not available anywhere else, including my popular training report titled The 7 Best Exercises for Motocross.

For all of your training needs be sure to visit MXF and check out the MXF Store. Thanks for taking a look!

Good Luck and Train Hard,
Rodney Womack, CSCS

MX Safety Part 3 – More Neck and Back Training

Administrator — Mon, 21 Dec 2009 01:35:50 +0000

I apologize for the delay in posting part 3 of this article series as I have been quite busy working on the 3rd edition of my book, Motocross Fitness, which will be available very soon. As for part 3, the focus is on exercises for the neck and back that don’t require any special equipment. Here’s a short list of some very effective exercises.

Exercises that don’t require equipment:

*Front Neck Bridge
*Wrestler’s Bridge
*Wall Walking
*Gymnastics Bridge
*Plank Raise for core strength – Regular and side
*Neck Isometrics – partner assisted
*Hyperextensions on the floor
*Superman movement for the lower back
*Core Training – V-Ups, Situps, Leg Raises, etc.

If you could only pick one exercise to do out of this bodyweight exercise list, it would be the Wrestler’s Bridge. And, if you combine that with deadlifts (mentioned in part 2), you would wouldn’t need much more. As for the different types of bridges, they are all outstanding exercises for building neck and back strength, and they require no equipment – just you and the floor! However, you must start slowly with them and make sure that you are strong enough for that type of resistance. If you have had a neck or back injury, you should consult your doctor before attempting any of these exercises. The descriptions and photos of these exercises can be found in Motocross Fitness along with many other exercises and workouts.

A good starting point for this type of training is the front neck bridge – a fairly simple exercise.

Front Bridge without hand support - Start off with your hands by your head

You may want to start with this type of bridge before advancing to the wrestler’s neck bridge because it is probably less stressful on the neck if you are weak in that area. Start by using your hands for support before letting the neck and head take all of the pressure. Start with 30 seconds, or 3 sets of 10 seconds for at least a week before slowly adding time until you reach a hold of 3 minutes.

Before advancing to a Wrestler’s Bridge (sometimes called a back bridge), you might need to work on your strength and flexibility. There’s a couple of ways to do this.

First, you can start by using a stability ball for support until you gain strength and flexibility.

Stability Ball Bridge with hand support

Before taking the ball away and putting more pressure on your head and neck it might be a good idea to work on Wall Walking. Here’s a description and photos from Matt Furey – whose books and website are a good source for bodyweight training:

“Wall Walking stretches and strengthens all the muscles along the spine, and works the abdominals. Stand three feet from a wall, with your back to the wall. Lean backwards with your hands stretched above your head. Slowly move your hands down the wall. Continue ‘walking’ until the top of your head lightly touches the floor. Turn to your stomach and stand up again. Repeat.”

Wall walking will help you adjust to the feeling of being upside down and moving into the back bridge position. It is a good starting point for those wanting to advance into a full Wrestler’s bridge with your nose to the floor.

Wall Walking by Matt Furey

As promised – the best exercise for your neck and back (in my opinion) – the Wrestler’s Bridge. Many people who do this movement, wrestler’s included, only bridge to the top of the head. To maximize the strength and flexibility capabilities of the exercise, you should try to work towards getting your forehead to the floor, then the nose. This sounds difficult (and it is), but once you can hold that position for several minutes, you will have really accomplished something. Plus, you will build some serious neck and back strength once you accomplish a full bridge without hand support. In my opinion, this is an awesome strength builder for your neck and spinal column. And the cool part is it takes very little time – a couple of minutes 3 or 4 times a week – and it pays big dividends in the end.

For safety’s sake, be sure that you start off the movement by supporting yourself with your hands by your head. Once your neck is strong enough, then you can take your hands away and rely solely on your neck strength for support. As previously stated, DO NOT do any neck movements if you have had any previous injuries to your neck or back without your doctor’s approval. I take no responsibility for your actions. Safety is the most important part of any physical activity, so make it your priority!

Wrestler's Bridge with hand support

Wrestler's Bridge - no hand support

The Gymnastics Bridge is also an excellent exercise for building strength, stability, and flexibility in the the spinal column. The gymnastics bridge is similar to the wrestler’s bridge, except you will push your head up and support yourself with your arms, which is great for shoulder and arm strength.

Partner assisted isometrics are another good neck developer. Have your partner provide resistance against your head (front, back, and each side) while you fight the pressure. You can also work through an entire range of motion with slight pressure – either way will help with neck development.

A strong core (midsection) is also very important in supporting and protecting the spinal column. And the core should be worked from different angles as well. V-ups, situps, lying leg raises, hanging leg raises, side crunches, hyperextensions, plank raises, medicine ball drills, etc. are all good exercises for developing a balanced core.

But remember, whichever core exercises that you choose to do should provide a balance between the front, back, and side of the midsection. Strengthening the ENTIRE CORE is a priority. Simple crunches are NOT enough – you need flexibility and strength throughout all the muscles of the midsection. Don’t neglect this area – it’s important!

Plank Raise - hold for time

Side Raise - hold for time

Superman Exercise - Start Position

Superman - hold this position for time - good lower back exercise

Hopefully the exercises found in this article series will help you create your own training program to strengthen your neck and back muscles. It is important to get started now and work on these areas consistently. I am convinced that this should be a high priority in your training. No one can guarantee that they will save you from a major injury, but I know that I wouldn’t want to shortchange myself by skipping these areas in my training. Do yourself a favor and put these exercises (parts 2 and 3) at the top of your training list – you won’t regret it!

If you want to learn more about these exercises and many others, check out the Motocross Fitness training manual found at Moto X Fitness. It will definitely point you in the right direction when it comes to creating your own home training program!

MX Safety Part 2 – Train Your Neck and Back

Administrator — Thu, 19 Nov 2009 00:49:29 +0000

As mentioned in part 1 of this article series, I am a strong believer in the need for adding exercises to your program that directly strengthen the neck and the muscles that support and protect the spinal column. In part 2, I will offer some weight training exercise suggestions and ideas that you can integrate into your training program.

First, which muscles should you target that strengthen these key areas (without being too technical)? Starting at the top, the neck muscles should be strengthened in all directions. Next, the trapezius muscles (or traps) that tie into the neck and upper back muscles. Then, the back (lats) muscles that run all the way down the spinal column through the midsection or core. The entire core also needs to be addressed as well in your training because these muscles support the upper body in addition to tying the upper and body together into a functional unit. When all of these muscles are strengthened and developed, they work together to support and protect the entire upper body.

What kind of exercises can you do to strengthen these muscle groups? There are many different exercises that can be done to target these areas. And, we can divide them into two categories:

*Weight training exercises that require specialized machines or equipment such as barbells, dumbbells, and weights

*Exercises that you can do at home without special equipment

Part 2 of this article series will focus on weight training exercises that you can use for the specific areas that we are targeting. For the sake of simplicity, this discussion will focus on just a few, effective exercises. Although there are a large number of possible exercises that you could use, I am a big believer in using exercises that involve large muscle groups working together, so that allows you to use only one or two exercises that hit several muscles groups at once – no wasted movements or time.

————————————————————————————————————

Weight Lifting Exercises for the targeted areas:

If you lift weights, then I highly recommend doing deadlifts for total body training. This exercise is one of the best for developing all around strength and increasing muscle mass. Deadlifts are especially good for developing the entire back, core, legs, hips, traps, and the neck as well. When it comes to developing these crucial areas, deadlifts are a fantastic exercise choice, especially if you are limited on time or equipment.

The Starting Position of the Barbell Deadlift

To continue along these same lines, barbell or dumbbell shrugs are another good exercise for the traps and the neck and are a good complement to deadlift training.

Barbell Shrugs

Dumbbell Shrugs

When it comes to the neck and weight training you have two choices: a neck machine or a headstrap for free weight training. Either one is a good choice as long as you know how to use them properly. Progressive training twice a week on either or both types of exercise will help you develop a strong neck. And, if you choose this type of training, be sure to work the neck in all directions to ensure muscular balance.

Neck Training Harness

As for the back (lats), pulldowns, pullups, barbell rows, and dumbbell rows are all good exercise choices for that particular bodypart. Lower back training is also very important for maintaining a healthy and strong body. As many of you may already know, lower back pain is very common, and this is a much overlooked bodypart when it comes to training.

Hyperextensions

Hyperextensions and reverse hyperextensions require specialized equipment, but both are very good in helping develop the lower back. Along with the lower back, you also need to train your entire core or midsection. A strong core is necessary for all athletic movements, and strong abdominal muscles help support the entire body as well offer protection. Weighted situps, different types of leg raises, and plank raises are all good choices when it comes to core training. Again, there are many different exercise choices for the core muscles, so find what works for you and train it two or three times a week.

All of these exercises are effective strength exercises, but remember, if your time is limited, the best exercise choice is barbell deadlifts because it works all of the critical muscles in one total body movement. I highly recommend that you consistently work your neck, traps, back, and core muscles for increased strength and protection. Even though you don’t really see these muscles, they are the most important areas to work on when it comes to protecting yourself in case of an accident. You have to put the time in when it comes to training these areas – believe me, you won’t regret it!

Be sure to look for part 3 of this article series where I will give you the best exercise that you can do for the neck and back when it comes to flexibility and strength building. I will also throw in a few other exercises that you can do using only your bodyweight – no weights needed!

In the meantime, click on over to the MXF Store to check out our new MX Safety page where you can order all of the necessary protective gear that you need to stay safe and healthy. Until next time – good luck and train hard!

The New Moto X Fitness

Administrator — Mon, 17 Aug 2009 23:50:46 +0000

Hey Everybody,

Welcome to the New Moto X Fitness Blog. This is the first post here, and I just wanted to let everyone know what’s going on right now at Moto X Fitness. I have been working for the last month on updating the MXF website at www.motoxfitness.com. MXF now has a new look, new logo, new products, and a whole lot more on the way. And, I have added this blog as well as Facebook and Twitter sites to keep everyone informed with training tips and articles, website updates, product specials, new products, and anything else motocross related to help you with your training and racing!

This new MXF blog will be replacing the old MXF Newsletter. The newsletter served its purpose for the last five years, but it became alot of work, and I think it has run its course. Now it will be replaced by this blog, and hopefully that will allow for more training information to be posted and allow for more interaction with the MXF followers. So, check back a couple times a week for updates. In fact, I will be posting up an article in the next couple of days. As always – Thanks for reading and tell your friends about the New Moto X Fitness!

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