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"Training for
REAL Athletes"
    Introduction to Functional Training

Thank you for subscribing to the Moto X Fitness Newsletter.  Our mailing list is growing daily, and I want to
encourage everyone to spread the word to your MX friends about, our fitness information
products, and free newsletter.  

I want to help as many people as I can to improve their fitness, strength, conditioning, flexibility, and endurance for
motocross, so let everyone know about us and send them to
Moto X Fitness.

Before I proceed to the main topic of our 1st newsletter, let me tell you a little about myself and my qualifications.  I
am currently 41 years old (2004) and a lifelong motorcycle rider.  I started racing motocross when I was 8 years
old, and I was fortunate enough to be fairly successful in the amateur ranks in the 1970s in Texas.  

After a long layoff of not riding in the 1980s, I started riding and racing again in the 1990s, and I still race a few
times a year.  

Since the early 1980s I have also been a devoted weightlifter, and later I competed in powerlifting.  Again, I was
fairly successful in powerlifting having won many competitions in the 1990s.  

In 2002 I won the WABDL Nationals in the Bench Press in my weight and age class.  In 2003 I finished second at
the Nationals and 10th at the World Championships.  

Professionally, I have been a coach of football and track and field for the past 16 years at the high school and
college level.  I am also a Certified Strength and Conditioning Specialist with the National Strength and
Conditioning Association.  

Consequently, I have many years of experience coaching athletes in different sports, as well as training myself for

The purpose of is to take my knowledge and experience of training and apply it to the sport of
motocross.  Now, it is understandable that not everyone can afford to join a gym or pay a personal trainer to help
them, and that is where I come in.  

I have created a strength and conditioning program to help all racers – regardless of their fitness or skill level –
improve their fitness for motocross.  And more importantly, it is based on exercises and workouts that you can do
in your home or garage with very little equipment.  

Contrary to popular belief, you can improve your strength without lifting weights, and I can show you how.  These
exercises and workouts will also improve the other aspects of fitness such as endurance, flexibility, reflexes, and


What is functional training?  Functional training focuses on working your body – as many muscles as possible –
together as a unit.  The more muscles an exercise uses, the more functional it is.  

Exercises that simultaneously work on strength, flexibility, coordination, and endurance would also be labeled as
functional exercises.  

Pushups are a good example of a functional exercise because not only are you working your chest, shoulders,
back, and arms, but your midsection (abdominal and lower back muscles) also has to support the body as you
perform the exercise.  

Therefore, you are working many smaller stabilizing muscles of the body along with the major muscles of the
chest, shoulders, and back.  It’s like killing two birds with one stone.  

On the other hand, bodybuilders will work on muscles individually to stimulate their growth.  When they isolate
muscles like that, their body is not trained to function as a unit, but just as a collection of muscles that are not
coordinated together.  

Motocross athletes need to avoid this type of training most of the time because they want their muscles to function
as a unit rather than individually.   The exception would be the forearms and hands which do need specialized

One way to improve pushups even more is to add different variations to them.  One method which is especially
effective is to put either your feet or hands on a stability ball (sometimes called a Swiss ball) when you execute the
pushup exercise.  

You’ve probably seen these at the sporting goods store or on TV.  They are an excellent, inexpensive ($20-$30)
piece of equipment that you can use to improve pushups, and perform other exercises on as well.  

When you do pushups using the stability ball, the ball moves underneath you and you are forced to use more
muscles than you normally would with a regular pushup. Give it a try and you will see a major difference over your
regular pushup.  Try 3-4 sets of 10-20 reps.  

It will be much more difficult, and you will struggle to keep your balance on the ball.  This is good because it
prepares you for the types of movement that you will encounter on the motorcycle.

The pushup is just one example of a functional exercise.  There are many more examples of functional exercises
that we will discuss in the future including exercises for the midsection and lower body.


If you want to learn more, go to the
MXF Store and order my training manual, Motocross Fitness.  It includes
descriptions and photographs of many exercises that you can add to your MX fitness program. In addition, there
are weekly workouts designed for all levels of athletes.  Also be sure to check out the Moto X Fitness Training
Journal which is on sale right now.  FREE SHIPPING and TWO FREE REPORTS  - Hand and Forearm Stretching  
and My Secret Workout - are currently available if you order either or both books.


That’s it for Newsletter #1.  Stay tuned for more training information.  If you have any questions email me at   I’ll be happy to help you out.  

Good Luck and Train Hard,

Rodney C. Womack III

Owner of
Moto X Fitness Newsletter #1 - 2004
Copyright 2004-20012 by RW3 Enterprises.  All rights