Are You Stuck in a Training Rut?
Feb/100
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
The Power of Pushups
Oct/090
The new, updated version of The Power of Pushups is done and now available. And, the price has gone down too!
If you want to train at home or you are looking for some new exercises to add to your training program, The Power of Pushups is for you. With over 50 types of pushups to choose from, your training program will never get stale or boring.
Pushups: The King of Upper Body Exercises
The Power of Pushups has over 80 pages of photos and exercise descriptions showing over 50 different types of pushups. For beginners to experienced athletes and fitness enthusiasts, this manual has pushups for all fitness and skill levels. The pushups presented in this book are divided into three different skill levels to accommodate everyone, and there is one chapter devoted to the use of pushup bars. In this book you will find push-ups that everyone can use and benefit from, regardless of their current condition. Once you get started with your own exercise program, you will find out that pushups are the king of upper body exercises.
When it comes to pushups there are many variations to choose from: regular pushups, feet up, feet down, stability ball, pushup bars, handstand, one arm, one leg, extreme, and a whole lot more!
If you are truly serious about increasing your strength, endurance, and overall fitness, then The Power of Pushups is mandatory reading and it needs to be a part of your training program.
Here’s a review of The Power of Pushups:
“I received your push ups book today, and man this is good stuff, congratulations for a job well done. This is one of the best fitness manuals I ever read. The information was easy to understand and of great value. If you are in the military or law enforcement you know push ups are part of our daily regimen, in this fitness manual you will find a fun way spice up your workout while gaining a ton of functional strength which is a most have in our job. Plus a lot of tips on how to workout the body as a whole. For you martial artists, military, law enforcement and hard gainers out there, this book is a must have. Once again thanks and job well done.”
Thanks,
Pablo Cruz
SGT,
San Antonio, Texas
USA
To get your own copy go to The Power of Pushups right now and place your order at the brand-new lower price!
And, if you are looking for more training products be sure to visit the MXF Store.
We have a variety of products to meet all of your training needs!
Thanks for reading and Have a Great Day!
Rodney Womack, CSCS
rw3@motoxfitness.com
Latest MXF News
Oct/090
Moto X Fitness News
It’s been awhile since the last post – a lot has been going here at Moto X Fitness lately. So here’s a brief rundown of my latest activities and my thoughts on some recent events.
*In the last month most of my MXF time has been spent working on updating the latest version of The Power of Pushups training manual. I am currently waiting on a final proof copy, and the new version of this book will be available for sell very soon – probably by the end of next week! And the best part of the whole deal is that the price will be going down – permanently! More details will be coming soon.
*My favorite event of the year was held last week – The Motocross of Nations. I’m sure you already know that the USA won again for the 20th time. I have always found this to be a great event, and I’m always pulling for my home country. But, what makes it such a great race is the team concept and the matchups between the AMA riders and the GP riders. It is always interesting to see the strategy involved with starting positions and the mixing of the different classes. I think Roger DeCoster once again proved himself to be the best manager / coach when it comes to team tactics as the U.S. pulled out a victory despite all of the doubts cast upon them and their abilities. Yes, many of the other riders, current and former World GP Champs, proved they were capable of winning the individual battles, but in the end the U.S. stuck with the team concept and came out on top. I guess the AMA vs. GP debate will continue for another year until they meet again next year in Colorado. Hopefully, I will make it to that one in person!
*Keeping with the same topic – I think the only way this debate will ever be settled would be to bring back the old Trans-Am series from the 1970s. When I was a kid (yeah I know – I’m old), that series during the 1970s matched the AMA and GP riders in a series of races held during the Fall months. It was awesome to say the least. Roger DeCoster, Bob Hannah, and all of the other great racers of that time were pitted against each other over a series of several races in the U.S. The debate on who was the best was settled on the track, not over the internet or in magazines.
*Sometime in the very near future (probably next week) I will be passing along some very important information on safety training and products, as well as an inspirational story. It is extremely important that you read it. I will send out an email very soon with a link to this article. Please don’t ignore that email because it will have some information that is very important to everyone who rides and could possible help you avoid a catastrophic injury!
*Unfortunately, injuries are a part of all sports and athletes’ lives. When injuries occur it is important that you get the necessary treatment and rehab, and that you allow plenty of time to recuperate and get back to full strength. I have written about this before and answered many questions about this topic. But, sometimes I don’t take my own advice very well. Recently, I pulled a muscle in my calf, but I failed to stay off of the injured leg and continued to work and train. But, that wasn’t a very smart thing to do. Consequently, my leg has been swelling and causing me problems, so now, two weeks after the fact, I’m still dealing with it. It is getting better, but I have probably wasted a lot of healing time because I didn’t take it easy for the first few days after the injury.
*The moral of the story – take care of injuries when they happen, It’s better to take it easy for a few days and heal up properly instead of rushing back into action and making it worse. Maybe someday I will learn!
*To help avoid or lessen the extent of potential injuries, it is mandatory that you get yourself into top physical condition. Strong, well-conditioned riders make fewer mistakes which means fewer crashes, And, when they do crash their stronger bodies help protect them from serious injuries. Another benefit of a strong, fit body is that recovery time from injuries is accelerated over those who are untrained.
*Now is the time to start training! As the off-season approaches for most racers, it’s important to create a training plan to prepare for next year’s racing season. Don’t wait or put it off – get started with your supplemental training as soon as possible. When the winter months hit you should have your plan in place to get you into shape before you get back on the bike. To help you get started visit Moto X Fitness – we have everything you need to get you into top physical condition.
*I ran across this interesting video of Nick Wey training for the U.S. Open. Be sure to watch all the way to the end where you will see some cool training footage. I especially like the tractor tire training. If you want to know more about this type of training get a copy of Motocross Fitness.
*Training tip of the week – Get yourself a tractor tire and a sledgehammer. Alternate overhead sledgehammer hits (right and left equally) to the tire for time or a set number of reps. Then put the hammer down and start flipping the tire for a set number of reps. Rest a minute or two and repeat for several circuits. This type of training is intended for older, well-conditioned, fairly strong athletes. This type of training is not meant for children or younger athletes. I take no responsibility for your training actions, so exercise caution when swinging a sledgehammer of any weight. Good Luck and Train Hard!
*That’s it for now. Be sure to check out the next post here – it will have some extremely important training and safety information.
Thanks for reading and be sure to visit Moto X Fitness for the latest in home training information and products.
Homemade MX Fitness
Sep/090
One of the major ideas that I push to everyone who reads my books and articles is the fact that you can get into top condition by training at home. It is a misconception that you need fancy machines and the most up-to-date training programs, new equipment, and a personal trainer to improve your fitness and reach your potential.
Yes, it does help to have someone there to motivate you and guide you through the your training, but it is not mandatory. Instead, I would recommend that you find a reliable training partner with similar goals to you. A training partner is a great source of motivation, and you don’t have to pay him!
However, if you are self-motivated and driven to excellence, then you can train yourself to a high level of strength and conditioning. And, this can be done using the simplest exercises with little or no equipment. Exercises such as pushups, pullups, dips, squats, lunges, situps, sprints, jumping rope, sandbag lifts, etc. are all great exercises that you can do without going to a gym or investing in expensive equipment.
A perfect example is seen in this photo that I spotted in the Dragon Door newsletter. U.S. troops in Afghanistan built these homemade dip and pullup bars. When combined with sandbags and kettlebells, these soldiers get an awesome total body workout that rivals or exceeds anything that you would do in a high-tech gym. Check it out below!
Speaking of kettlebells, they are a fantastic addition to any home gym. And, they are great for motocross racers. You can do a ton of different exercises with kettlebells, and they can work virtually every muscle group and energy system – just what serious racers need. For information about kettlebells, take a look at the kettlebell page at Moto X Fitness.
If you are interested in starting your own MX fitness program, Moto X Fitness is your source for home training information. When it comes to using bodyweight exercises and creating your own home training program visit MXF and check out the Motocross Fitness training manual and all of our training products. We’re here to help you maximize your strength and conditioning!
Rest and Recovery Tips
Aug/090
In the previous two posts I provided information about protecting your health through proper hydration in order to avoid heat illnesses. Along the same lines, it is important that all athletes remember the importance of rest and recovery. You can have the best training program in the world, but if you don’t allow yourself the proper rest and recovery after the training and competition, then you are asking for trouble in the long run.
After the training or race is over, proper recovery is extremely important to your health and physical condition. One aspect of a training program that many people overlook is the need for your body to rest and recover between workouts. Many dedicated athletes take their training very seriously, but they fail to recover adequately between workouts. They continue to push themselves excessively day after day which can lead to injuries, overtraining, and general fatigue.
If you train hard, but your results start to suffer or you see a decrease in your strength and conditioning, then a lack of recovery time and proper rest may be the culprit. Here are a few rest and recovery tips that should help you out should you feel that you are overtrained or not recovering properly from your training and racing.
There are several things that I would recommend for those of you who train intensely on a regular basis to help your body recover adequately between bouts of training. First, be sure to get plenty of sleep every night. Staying up late and getting up early several times a week will catch up with you after awhile. Adequate sleep is important to any athlete. At least seven hours (more if possible) is recommended.
Taking care of small injuries is also important. Bumps and bruises are common. Be sure to ice them down and take care of them. Remember, little nagging injuries can stay with you and affect your training and riding. Take care of them before they get worse. If you need to miss a day or two to get well, it’s not the end of the world. Recover and get back to full strength in order to train and ride effectively and safely.
Larger injuries must also be cared for before you attempt to return to training and riding. I get questions all the time about returning from broken bones, surgeries, etc. before the doctor releases you. Follow their advice – go to rehab with a physical therapist, rest, and get to full strength before attempting a comeback. Every day athletes try to come back too soon and end up hurting themselves again.
Be smart and take care of yourself. When your muscles are sore and you’re moving slowly (especially you older riders), be sure to stretch and warm-up properly before you train or ride. Hot showers and whirlpools can also help you recover between workouts. A professional massage is also an excellent method of recovery for your body. This helps loosen up the muscles, and you will feel much better. Personally, I get a massage about once a month, and it helps immensely with my recovery after a series of intense workouts.
Proper nutrition and supplementation are also important for recovery and maintenance of a healthy body, especially in athletes. Because athletes put daily stresses on their body they need to make sure that they get enough protein (as well as healthy fats and carbohydrates) to help maintain their muscles, strength, and overall health. A good balance between protein, fat, and carbohydrates is needed, and it works best when eaten in 5 or 6 meals throughout the day. Adding a good vitamin / mineral supplement to the diet is also a good idea for athletes to make sure all your bases are covered. It is beyond the scope of this article to go into detail about nutrition and diet, therefore I would recommend that you consult a sports nutritionist or visit your local bookstore or library and do some research.
Remember, you only have one body and you need to take care of it. I’m sure the older riders know what I’m talking about. As you get older it takes longer to recover between bouts of intense exercise, so it is advisable to get adequate rest, listen to your body, and take care of the little injuries before you go full speed again. Rest and recovery is an important aspect in the training of a serious athlete, and I highly recommend that you work it into your training schedule.
More Hydration Tips
Aug/090
As I was doing some work-related training today, I came across some more hydration information that I wanted to pass along. This comes from the high school sports governing body in Texas, and it offers some good guidelines for all athletes who need to stay hydrated before, during, and after competition. This is especially important for those training or competing during the summer months. Read on:
Recommendations for Hydration
HYDRATION TIPS AND FLUID GUIDELINES
• Drink according to a schedule based on individual fluid needs.
• Drink before, during and after practices and games.
• Drink 17-20 ounces of water or sports drinks with six to eight percent CHO, two to three hours before exercise.
• Drink another 7-10 ounces of water or sport drink 10 to 20 minutes before exercise.
• Drink early – By the time you’re thirsty, you’re already dehydrated.
• In general, every 10-20 minutes drink at least 7-10 ounces of water or sports drink to maintain hydration, and remember to drink beyond your thirst.
• Drink fluids based on the amount of sweat and urine loss.
• Within two hours, drink enough to replace any weight loss from exercise.
• Drink approximately 20-24 ounces of sports drink per pound of weight loss.
• Dehydration usually occurs with a weight loss of two percent of body weight or more.
WHAT NOT TO DRINK
• Drinks with Carbohydrate (CHO) concentrations of greater than eight percent should be avoided.
• Fruit juices, CHO gels, sodas, and sports drinks that have a CHO greater than six to eight percent are not recommended during exercise as sole beverages.
• Beverages containing caffeine, alcohol, and carbonation are not to be used because of the high risk of dehydration associated with excess urine production, or decreased voluntary fluid intake.
WHAT TO DRINK DURING EXERCISE
• If exercise lasts more than 45-50 minutes or is intense, a sports drink should be provided during the session.
• The carbohydrate concentration in the ideal fluid replacement solution should be in the range of six to eight percent CHO.
• During events when a high rate of fluid intake is necessary to sustain hydration, sports drinks with less than seven percent CHO should be used to optimize fluid delivery. These sports drinks have a faster gastric emptying rate and thus aid in hydration.
• Sports drinks with a CHO content of 10 percent have a slow gastric emptying rate and contribute to dehydration and should be avoided during exercise.
• Fluids with salt (sodium chloride) are beneficial to increasing thirst and voluntary fluid intake as well as offsetting the amount of fluid lost with sweat.
• Salt should never be added to drinks, and salt tablets should be avoided.
• Cool beverages at temperatures between 50 to 59 degrees Fahrenheit are recommended for best results with fluid replacement.
This is some good information that you might want to print up and keep for reference. When it comes to overall preparation proper hydration is often overlooked. And, in some cases it can even have tragic consequences. So, be smart and stay hydrated!
I hope you find this information useful.
Good Luck and Train Hard,
Rodney Womack, CSCS
rw3@motoxfitness.com
Hot Weather Tips and Heat Illnesses
Aug/090
Motocross is an extremely physically demanding activity, and when you add in hot weather, humidity, and lots of protective gear it can become very dangerous during the hot summer months if you are not properly hydrated. Heat-induced illnesses and dehydration are real possibilities if the athlete is not properly prepared for raceday.
During the summer months it is extremely important that everyone takes care of hydrating themselves properly. However, it is important to remember that hydration is not just a hot weather matter; it needs to be addressed year-round. No matter how hot or cool it is, it is important that all athletes stay thoroughly hydrated before, during, and after their events.
First, hydrating yourself is not only a race day thing. You need to drink plenty of water throughout the week and especially the day before your race or event. Now, because of weight differences everybody may be a little different in their own personal H2O requirements, but a gallon of water a day would probably be a good guideline for most hard-working athletes in a warm weather environment . . .
Here is a list of heat related illnesses along with some information on how to recognize and deal with them. Remember, dehydration and overheating are potentially very serious conditions, so please take note of this information, and always seek professional treatment if you are in doubt as to the seriousness of your situation.
Heat Illnesses
Heat Cramps
Causes:
• Heavy Sweating
• Electrolyte / Water Imbalance
• Poor Diet
Signs:
• Muscle Twitches or Cramps in the legs, arms, and abs
Treatment:
• Lots of water, Sports Drink (Gatorade), or Pedialyte
• Light Stretching
• Ice the affected area
Prevention:
• Acclimatize
• Hydrate
• Intake of potassium, sodium, and calcium
Heat Exhaustion
Causes:
• Prolonged Sweating
• Poor Re-hydration
• Poor Conditioning
Signs:
• Cool, clammy skin
• Profuse Sweating
• Dizzy
• Nausea
• Dry mouth and excessive thirst
• Fatigue
• Headache
• Vision Problems
• Pale skin (white)
Treatment:
• Ice Bags or Ice Towel
• Remove as much clothing as possible
• Put in cool room or shaded area
• Re-hydrate
Prevention:
• Acclimatize
• Keep Hydrated
• Rest
Heat Stroke
Causes:
• Profuse, prolonged sweating due to lack of fluids
Signs:
• Dry, hot, red skin
• Unconsciousness
• Rapid strong pulse
• Vomiting
• Flushed red skin
• No Sweating
• Fast shallow breathing
• Body temperature of 105+
Treatment:
• Call 911 – Medical Emergency
• Full body immersion in ice bath if available
• Hospitalization
Prevention:
• Drink lots of water
• Be aware of a history of heat illness
Again, if you recognize any of these symptoms you should act immediately to help the athlete deal with the problem before it gets worse. Ultimately, the best prevention is to thoroughly hydrate every day with plenty of water. To read more of this article click here.
Thanks for reading and have a great week!
Good Luck and Train Hard,
Rodney Womack, CSCS
rw3@motoxfitness.com
P.S. – Don’t forget, MXF has a sale on training manuals right now!
You need to check it out at the MXF Store - it ends very soon!
The New Moto X Fitness
Aug/090
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
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