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Kettlebell training has a large number of different advantages and lets you train your body from different angles and in a far more functional range of motion.
But what’s really great about the kettlebell is versatile it is as a tool and how it allows you develop your fitness and health in numerous different ways.
The most obvious benefit is the conditioning that this type of training develops. Specific to the motocross athlete, one component that stands out from other forms of cardio training is that you are constantly having to balance & exert force against an external object (not too different from balancing & exerting force on the bike).
This introduces a strength-endurance component that can be neglected by traditional methods such as running, cycling, or rowing. Due to the ballistic nature of the kettlebell swing (and related KB exercises), you also develop power/speed endurance that is hard to account for with somewhat similar methods such as circuit training.
At the same time though, you can also use a kettlebell to lose weight and it happens to be particularly well suited to that goal. Let’s look at how you might do that…
The great thing about the kettlebell is that it allows you to perform resistance cardio. This means you are using cardiovascular training that increases your heart rate and helps you to burn fat. At the same time though, you are also lifting weight, which protects your muscle from breakdown and increases the challenge, thereby increasing the number of calories burned and the amount of effort involved.
Also useful, is that the kettlebell allows you to train in this manner on the spot and without a lot of tools. Unlike running, you can enjoy kettlebell training in any whether and in a short space of time.
And to get the very most of this, you can combine the kettlebell as a tool with the HIIT modality. HIIT is ‘high-intensity interval training’ – a form of exercise that challenges you to alternate between brief bursts of high-intensity exertion and shorter periods of relatively steady-state exercise. This is also great training for motocross!
In this case for example, you might perform the kettlebell swing for 1 minutes and then rest for 30 seconds before going again.
The kettlebell swing is an ideal movement for resistance cardio that involves swinging the kettlebell between your legs and then straight back up in the air using a slight hip thrust movement to provide the forward momentum.
To lose weight, this training must be combined with the right type of diet.
That diet should be one that is relatively low in calories. The objective here is to burn more calories in a day than you consume. So if you normally burn 2,000 calories and consume 2,200 calories, you can increase that burn to 2,400 using HIIT training and you can then reduce the amount you eat to 2,100 calories. Now you’re losing 300 calories every day!
Try to eat more protein and you will support more muscle growth while reducing fat storage. Combine this with 4 workouts a week, lasting about 20 minutes each and you should start to see the results you’re looking for using just this one tool and one movement.
Remember though, weight loss is only achievable if you change your entire lifestyle and habits. It is not enough to simply add in an exercise and forget about it! Walk more, spend less time in front of the TV and reduce unhealthy snacks!
This works like a HIIT workout because you’re constantly moving (with a one minute break at the end of each round) and because it’s fast and easy to implement.
We’re going to be using the most compound and technical movements here though and a whole body routine, which means you’ll build explosive performance and coordination, while also toning and honing.
The circuit is designed to alternate between upper body and legs, which will allow you to keep the heart working harder as it is forced to divert blood first upward and then downward.
Spend 30 seconds at each station, with a 1-minute break between rounds.
Kettlebell Clean and Press
Kettlebell Lunge Press
Kettlebell Overhead Press
Perform this routine 3 times for a quick workout or 5 times for an intense session. Use four times per week for best results.
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High intensity workouts are not for the faint of heart. If you’re serious about burning calories and want to see some serious results right away, using high intensity workouts can be one fast shortcut to your destination.
Using high intensity workouts requires concentration and determination. Your muscles, lungs and heart are going to be screaming for you to stop, but you need to keep going anyway.
Here’s how to use high intensity workouts to blast some calories off your body in a single exercise session.
==> Start with Stretching and Warm-Up
A lot of people consider stretching and warming up optional. If you plan on doing high intensity workouts, however, these two steps cannot be optional at all.
The risk of injury without stretching and warming up are quite high. Also, you won’t be able to work out as hard if you’re not properly warmed up beforehand.
Start by stretching your entire body for 3-5 minutes. Then get on the treadmill or stationary bike and exercise at a moderate pace for 7 minutes.
This will get your blood pumping and your body ready for your high intensity workout.
==> Go at 90% of Maximum Heart Rate
High intensity workouts typically involve going at about 90% of your maximum heart rate. Use the heart rate monitor on your gym’s workout machines or your own heart rate monitor to gauge how hard you’re working out.
How long should you go for? The goal is to push your body until your body is so tired that it’ll need the entire rest of the day to recover from the workout.
This gets your body into a state called EPOC or “Excess Post-Exercise Oxygen Consumption.” In other words, you’ll be burning weight for the entire rest of the day.
In the beginning, your ability to push yourself hard might not be that high. However, as you get more practice with high intensity training, you’ll be able to go longer and longer periods of time at this 90% heart rate.
==> A Few Exercises You Can Try
What kinds of exercises are well suited for high intensity training?
Running and cycling are two of the most popular choices. These two choices are easy to perform and easily get your heart rate up. A lot of people also find them to be the most enjoyable exercise for them.
On the other hand, you’ve got more fringe exercises that also work quite well.
Boxers find that jump ropes work great for high intensity training. You can push yourself very far using just a single jump rope.
Another possibility is rowing. Rowing equipment is underused in most gyms, but it really works out your cardiovascular system along with many major muscle groups.
Again, high intensity workouts aren’t for everyone. They get results and they get results fast, but you need some serious determination to even attempt these kinds of workouts.
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If you are like most folks, the mere thought of exercising is enough to have your mind make up all sorts of excuses why you should not, could not, and potentially will not exercise. However, there are some secrets and tips to really begin to enjoy exercise to its fullest.
Grab a Buddy
Often times we can view exercise regimens as solitary confinement – like a sentence we have to endure all on our own. Guaranteed you have a pal or co-worker who feels exactly the same way. The old adage that misery loves company would apply in this situation. However, once you get together with a friend to exercise and actually go to the gym or take that mountain bike ride or a MMA class, you will begin to see how much fun it really is and begin to enjoy exercising.
Change your View of Exercising
Only you have the ability to change how you perceive something. Only when you have associated positive thoughts and feelings with exercise will you begin to override the negative connotations with exercising. You will find that excuses such as being tired or not having enough time will be outweighed by feelings of accomplishment such as recognition that you burned 500 calories that night or even the simple fact that you feel energized and were glad you went.
Focus on the positive results and feelings you get the first time you go to exercise and bring that feeling back up to the forefront of your mind the next time you are heading out to exercise.
Be creative with your exercise routines and regimens. You do not have to think about gigantic machinery that you are unfamiliar with or a gym full of strangers. Find something you love to do and incorporate that into exercise. For some, that is training outside, picking up a new sport like kayaking, MTN. biking, jet skiing and for others it just might be dancing your heart out. Dance is not only a creative outlet, it is also one that will burn hundreds of calories and is actually great for motocross. Every time your on the bike you are doing a dance flowing with the bike. Even if you are not a professional dancer, taking a swing class or a jazz class is only the beginning to discovering one of the secrets to enjoying exercise.
Make a Date with Exercising
If you leave exercising to a chance date or time, you will more than likely set yourself up for failure. Make a specific date and time for exercise, whether you go out to the gym or do it at home. Write in on your calendar, put it on your to do list and commit to it. After you are done, you will be glad you did.
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How many times did you get passed in the last lap because you were gassed?
Did you crash because you were simply too tired to hold on, or lost focus on riding because you were ready to pass out or throw up from being out of shape?
Instead of investing in a ton of bling parts, you should be investing in your fitness and preparation for next season.
Kicking ass and ripping laps is awesome exercise, but what are you doing now that the weather is cold?
Besides going on a trip south for a few days or riding indoors, seat time is limited to pretty much none for most of us. We all know that motocross is arguably the most physically demanding sport there is, so let’s to get off the couch and get in the gym! But attending the gym is not the same as training, that’s why you need to have a plan!
Every major sport has a strength and conditioning coach. Their job is to dissect the fitness aspects that you need and get you performing at a high level. Of course, they can only do so much, because putting in the time and effort to train is ultimately up to the athlete. When it comes to Moto, there are 4 Key areas that need addressed. Don’t have a coach or trainer? Its okay, we have you covered here.
Cardiovascular fitness: We all know you need cardio to be able to ride the bike hard for an entire race. This needs to be trained in order to hit the ground ripping in the spring. In addition to the popular stationary cycle or rower, you should be doing some dynamic exercises that require focus and concentration like jump rope, speed bag, or basketball. In addition to constant cardio, interval training is key to mimic the demands of ripping for a whole moto.
Strength: Holding on to a 55hp, 245lb machine is not for the weak. In order to maneuver the bike it requires a lot of strength. Make Sure that your legs, core, back, and forearms are strong enough to ride the bike instead of the bike riding you! What about if you drop it over in the mud like at Ironman like Joey Savatgy?
Flexibility: This is often overlooked, but taking time to stretch either on your own or by doing things like Yoga can pay big dividends when it comes to riding. How are you supposed to get your leg up in the corners or hinge into the attack position if you can’t touch your toes? How about your back, if that is stiff how can you shift around on the bike?
Balance: Working on your balance will help keep you keep the bike on two wheels. It’s a constant fight to maintain the center of balance on the bike while its going over obstacles, leaning over in turns, and flying over jumps. If you just sit on the couch for 3 months, how can you expect to be at the top of your game?
Reaction Time: It’s a lot of work to train hand/eye coordination. When you are riding on the bike your brain has a lot of information coming fast. To navigate a track while at nearly max heart rate it takes skill and practice. Adding exercises like throwing a Tennis Ball, Juggling, or hitting a speed bag can be done between exercises to help stay sharp. Other ways could be supplementing your training with playing basketball, tennis, ping-pong, or most other ball sports.
Competitive Motocross racing involves so many aspects of fitness, it can be overwhelming to develop a training plan that will maximize your efforts toward results. That’s why we developed a comprehensive Off-Season training plan to get you going in the right direction. It’s only $1 to get started so click here to check it out.
Your Mx Coach, Scoob/ Kyle
Ready to kick ass in 2019? Results are earned in the off-season. Time to get training!
Give the gift of motocross training for a loved one or yourself this Christmas.
Grab your gift certificate of 1-on-1 motocross training for 3hrs at Dirt Soldiers Mx Training academy for just $75. The Gift Certificate is good until X-mas 2020, but the deal ends Christmas day 2018! Click Here To Get Your Gift Certificate Now
When you complete your purchase, we’ll give you a link to a page that can be printed on your home printer and given to a friend or loved in that stocking or one under the Christmas tree.
We will also include a link in the conformation email we’ll send you. You can, of course, buy a gift certificate for yourself!
You’ll be blown away by what you discover when you train with Scoob at Dirt Soldiers Mx Training Academy.