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
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 2 – Train Your Neck and Back
Nov/090
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!
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!
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