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Online Coaching with Gary Semics

Motocross Practice. (13) See All

Figure 8 setup and tips.

Video 0:01:47

This short video explains the important factors for setting up...
Motocross Figure 8 Practice Drills.

Video 0:11:25

This 12 minute video shows and explains all the most...
Rutted Figure 8 practice.

Video 0:03:52

This short (3:51) video shows and explains the 7 key...
Figure 8 Corner Techniques Practice Drill List.pdf

Document

This easy reference PDF file list the 7 most important...
Riding in the Attack Position.

Video 0:05:37

The many benefits of riding in the Attack Position (Central...
MX Foot Work to Drive Head Forward.

Video 0:02:20

Weighting the outside foot peg at the transition of a...

Weekly Training Routines. (12) See All

Amateur Routine 1 not racing (Easy Routine).

Document

This Amateur Weekly Routine #1 is for riders who can...
Amateur Routine 1 racing (Easy Routine).

Document

This Amateur Weekly Routine #1 is for riders who can...
Amateur Routine 2 not racing (Moderate Routine).

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This Amateur Weekly Routine #2 is for riders who can...
Amateur Routine 2 racing (Moderate Routine).

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This Amateur Weekly Routine #2 is for riders who can...
Amateur Routine 3 long race weekend.

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This is a relatively easy training week so you can...
Weekend Worrier Routine 1 (Easy Routine).

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This is considered an Easy Routine. Depending on outside circumstances...

Strength Training. (13) See All

Overall, How to Strength Exercises.

Video 0:24:53

These are not all the strength exercises but many of...
Overall, How To Strengh Exercises.pdf

Document

This is a quick reference PDF file for many of...
More weight exercises, How-To.

Video 0:07:13

Here are more strength exercises that maybe in your strength...
Two Weight Exercise Options.

Video 0:01:51

Here are two strength exercises you may want to do...
How To Monkey Bars and Calisthenics.

Video 0:15:53

This video shows and explains how to do the Monkey...
GS Calisthenics.pdf

Document

This PDF file is a good, quick reference for the...

Cardio Training. (15) See All

Cardio MX Cycling Training.

Video 0:07:21

Some basic ideas about using cycling for MX cardio training....
Heart Rate Training Zones for 18 years and older.

Document

Knowing what Heart Rate (HR) you are training in is...
Heart Rate Training Zones for 18 and under.

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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...

Flexibility. (2) See All

How To Flexibility 1

Video 0:22:52

These aren't all of the stretches. They are the main...
Flesibility 1.pdf

Document

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

Diet and Nutrition. (9) See All

Basic Guidelines on Diet.

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One of the keys to a good diet is common...
Meal Samples (Maintaining or Gaining Weight).

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Of course, you have to do a lot of exercise...
Meal samples for weight loss.

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Of course, you have to do a lot of exercise...
Lunch or Dinner Meal example 1.

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This PDF lunch or dinner meal sample uses pictures and...
Meal Sample Before Workout example 1.

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This PDF, before a workout meal sample, will make sure...
Meal Sample Before Workout example 2.

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

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

Mental Coaching.pdf

Document
Developing Confidence Part 1.mp3

Audio 0:10:55

In this first part about Developing Confidence you will learn...
Developing Confidence Part 2.mp3

Audio 0:08:23

It has been said that, in racing, the mind is...
Developing Confidence part 3.mp3

Audio 0:07:18

Developing Confidence part 3, builds off of parts one and...
Developing Confidence part 4

Audio 0:11:32

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