Do the Little Things Right
Mar/101
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?
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
More Info on the New Motocross Fitness Book
Feb/100
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
Motocross Fitness 3rd Edition
Feb/100
The brand-new, updated 3rd edition of Motocross Fitness: The Ultimate Home Training Guide for Motocross Athletes is finished and now available!
This new edition of Motocross Fitness has 189 pages of photos, exercise descriptions, sample workouts, and more. I have added two new chapters of training information, and some bonus training materials to help you organize your training.
3rd Edition of Motocross Fitness is Now Available!
This training book has everything you need to maximize your strength and conditioning for motocross with exercises and workouts designed to use little or no special equipment. With Motocross Fitness you can create your home training program without spending a lot of money on gym or personal trainer fees.
And, here’s the best part, you can buy it directly from the distributor for a lower price! It you want more information about this brand-new version of Motocross Fitness go directly to the source and purchase your copy today at Motocross Fitness 3rd Edition.
Or, you can go to Amazon and get your copy there!
To see all of our training books and products check us out at Moto X Fitness.
Good Luck and Train Hard,
Rodney Womack, CSCS
MX Safety Part 3 – More Neck and Back Training
Dec/090
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!
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.
MX Survival
Sep/090
One of my favorite concepts is “Survival of the Fittest”. Since the beginning of time, all living things have had to struggle just to survive, just as mother nature intended. However, in today’s world, this concept is losing its meaning in a hurry. In my opinion, most people in the U.S. are soft – both physically and mentally. When the going gets tough, it doesn’t matter because someone will save them, provide for them, or bail them out (no struggle needed) – it’s a sad state of affairs. But at least we can still see examples of heart, toughness, strength, and endurance in some of our more “hardcore” sports (with motocross at the top of the list).
This belief in the “survival of the fittest” concept, is probably why I love motocross and hardcore training so much. I was drawn to motocross at a very young age in the late 1960s / early 1970s, back when motocross was rough and the bikes were hard to tame (when they didn’t break). Survival for those early racers was a weekly event. And I loved it, the idea that you have to prove that you are stronger and tougher than your opponents to win – a real man’s sport!
I bring this idea of survival up because I was returned to those days this past weekend as I watched the Southwick National on the internet and TV. The track was rough with muddy sand, and the riders looked the part at the end of each moto. And, one of my all-time favorite riders, John Dowd, prevailed with a 3rd overall at the ripe young age of 44. Dowd is a REAL motocross racer. Still working hard and beating guys half his age. Here’s a guy that had a real job (construction) before becoming a pro racer over 20 years ago, and he took advantage of every opportunity that came his way. No free ride or silver platter here! I guess the real question here is: Is Dowd just a hard-working guy (with heart) who’s still really fast or are today’s racers not as fit or hardcore as an old timer like Dowd? You can read his interview at Racer X this week and see what he thinks (I totally agree with him)!
John Dowd is a great example of the survival of the fittest theory because he is still kicking ass at 44 and doesn’t seem to be slowing down much. I would like to see a return to rougher tracks that favor the hardcore, hard-training athletes like Dowd. The rougher the track, the better the race. Leave the outdoor tracks alone and keep the smooth tracks in the stadiums. I want to see who’s been training and doing their homework – again, survival of the fittest. Southwick was a great example of this and I hope to see more of this type of race in the future.
Along the same lines, the World GP Championship race this past weekend was also on a sand track in the Netherlands, and it was even rougher than Southwick. Check it out at Freecaster TV – this track was really rough. Needless to say, I really enjoyed this weekend’s races – a return to real motocross on tracks that required strength, endurance, heart, and toughness.
Toughness is a great attribute for all athletes, but motocross racers need to be especially tough, both in their riding and training. I am a big believer that your training should be as hardcore as possible – in other words make your training so difficult that the actual competition is easy. I have applied this theory to all of the sports that I have coached and in my own training. When you train like this, not only do you improve your strength and conditioning, but your physical and mental toughness as well. I like to refer to this as getting “outside of your comfort zone”. I have always said that one of the biggest differences between good athletes and great athletes is their ability to “be uncomfortable”, especially for long periods of time – Survival of the Fittest!
It’s obvious, motocross is one of the toughest sports in the world, and real motocross racers need effective, hardcore training to get into top condition. You never know what a track or mother nature is going to throw at you, and you have to be physically prepared for it. Because motocross is one of the toughest sports, it requires tough athletes – Are you one of them? If not, visit Moto X Fitness and find out how you can get yourself into top condition – we have everything you need!
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