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Online Coaching with Gary Semics. Produced 2015 to current. (26 videos)

Motocross Practice. (31) See All

Breaking in and adjusting a new 4 Stroke.

Video 0:44:17

From crate to motocross track. Gary takes you through his...
Motocross Suspension Settings.

Video 0:34:24

Obviously, motocross tracks are rough. With all the bumps, jumps...
Best way to wash your dirt bike.

Video 0:22:22

This video shows and explains the most efficient ways to...
Create your own Signature Look.

Video 0:01:25

Most all dirt bikes look the same. Unless, you are...
Motocross Rutted Cornering Techniques.

Video 0:19:29

This video was shot at ClubMX in South Carolina in...
The 7 most common cornering mistakes.

Video 0:22:08

The 7 Most Common Cornering Mistakes, relating to Body Positions...

Weekly Training Routines. (11) See All

Amateur Routine 1 racing (easy routine). PDF view in browser or mobile app.

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This Amateur Weekly Routine #1 is for riders who can...
Amateur Routine 2 not racing (Moderate Routine). PDF view in browser or mobile app.

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This Amateur Weekly Routine #2 is for riders who can...
Amateur Routine 2 racing (Moderate Routine). PDF view in browser or mobile app.

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This Amateur Weekly Routine #2 is for riders who can...
Amateur Routine 3 long race weekend. PDF view in browser or mobile app.

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This is a relatively easy training week so you can...
Weekend Worrier Routine 1 Easy. PDF view in browser or mobile app.

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This is considered an Easy Routine. Depending on outside circumstances...
Weekend Worrier Routine 2. PDF view in browser or mobile app.

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Depending on how hard you mtn or road cycle and...

Motocross Strength Training. (17) See All

How to - Best Exercises for Motocross.

Video 0:13:44

These two sports specific training programs for motocross (Best Strength...
Best Endurance Exercises for Motocross.

Video 0:17:44

Motocross is one of, if not THE, most physically demanding...
Best Strength Exercises for Motocross

Video 0:08:36

All different types of sports need to have different types...
How to - 7 Calisthenics for Motocross

Video 0:09:38

These Calisthenics have a long history (since 1973). Since then,...
Overall, How to Strength Exercises.

Video 0:24:53

These are not all the strength exercises but many of...
How-To Strength Exercises. PDF view in browser or mobile app.

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This is a quick reference PDF file for many of...

Motocross Cardio Training. (9) See All

Cardio MX Cycling Training.

Video 0:07:21

Some basic ideas about using cycling for MX cardio training....
HR Training Zones 18 and older. PDF view in browser or mobile app.

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Knowing what Heart Rate (HR) you are training in is...
HR Training Zones (18 and under). PDF view in browser or mobile app.

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Young athletes, under 18, cannot get a general max heart...
Cardio Bike Trainer Part 1of 3.

Video 0:27:32

Don’t let the title of this video fool you into...
Cardio Bike Trainer Part 2 of 3.

Video 0:18:30

Yeap, Cardio Bike Trainer Part 2 of 3 picks up...
Cardio Bike Trainer Part 3 of 3.

Video 0:22:41

In this Cardio Bike Trainer Part 3 video you'll discover...

Motocross Flexibility. (2) See All

How To Flexibility 1

Video 0:22:52

These aren't all of the stretches. They are the main...
Flexibility (Stretching) 1. PDF view in browser or mobile app.

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This is an easy reference for all the stretching exercises...

Diet and Nutrition. (9) See All

Basic Guidelines on Diet. PDF view in browser or mobile app.

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One of the keys to a good diet is common...
Meal Sample Maintain/Gain Weight. PDF view in browser or mobile app.

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Of course, you have to do a lot of exercise...
Meal sample for weight loss. PDF view in browser or mobile app.

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Of course, you have to do a lot of exercise...
Lunch/ Dinner Meal example 1. PDF view in browser or mobile app.

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This PDF lunch or dinner meal sample uses pictures and...
Meal Sample Before Workout 1. PDF view in browser or mobile app.

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This PDF, before a workout meal sample, will make sure...
Meal Sample Before Workout 2. PDF view in browser or mobile app.

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This PDF, before a workout meal sample, will make sure...

The Mental Side of Motocross Training and Racing. (5) See All

Mental Coaching. PDF view in browser or mobile app.

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Developing Confidence Part 1. Audio play in browser or mobile app.

Audio 0:10:55

In this first part about Developing Confidence you will learn...
Developing Confidence Part 2. Audio play in browser or mobile app.

Audio 0:08:23

It has been said that, in racing, the mind is...
Developing Confidence part 3. Audio play in browser or mobile app.

Audio 0:07:18

Developing Confidence part 3, builds off of parts one and...
Developing Confidence part 4. Audio play in browser or mobile app.

Audio 0:11:32

Now it’s time to take what you have learned from...