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Online Coaching with Gary Semics. Produced 2015 to current.

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 Practice Drill. PDF view in browser or mobile app.

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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). PDF view in browser or mobile app.

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This Amateur Weekly Routine #1 is for riders who can...
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...

Motocross Strength Training. (13) See All

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...
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 view in browser or mobile app.

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

Motocross Cardio Training. (15) 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...

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.

Document

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...