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Jacob Pennisi MX
United States
Приєднався 14 лип 2020
MTF Online Training! - mtfmx.com/online-training/
I'm a professional motocross trainer who specializes in strength and conditioning. Motocross is an elite sport, and the way we train needs to reflect that. I'm privileged to work with some of the top professional and amateur riders in the sport, and I strive to use my experience to put out entertaining and educational videos for others who share the same passion for the greatest sport in the world.
Motocross training can feel confusing and complex. My goal with this channel is to make it simple. You will find videos about practical training advice, training theory, specific work out examples, and much more. Not to mention lots of videos of some of our athletes doing what they do best. Riding!
Join me on my journey to elevate the sport of motocross!
If you want to stay up to date with my content, don't forget to subscribe!
I'm a professional motocross trainer who specializes in strength and conditioning. Motocross is an elite sport, and the way we train needs to reflect that. I'm privileged to work with some of the top professional and amateur riders in the sport, and I strive to use my experience to put out entertaining and educational videos for others who share the same passion for the greatest sport in the world.
Motocross training can feel confusing and complex. My goal with this channel is to make it simple. You will find videos about practical training advice, training theory, specific work out examples, and much more. Not to mention lots of videos of some of our athletes doing what they do best. Riding!
Join me on my journey to elevate the sport of motocross!
If you want to stay up to date with my content, don't forget to subscribe!
4 Pro Tips to Get Better at Motocross | Advice from MTF Fitness Director
In this video, we reveal the exact strategies we use at Millsaps Training Facility (MTF) to help riders of all levels improve get better at motocross. Are you tired of not seeing results from your motocross training? 🏁Whether you're a weekend warrior or aspiring pro, having a structured plan is key to success.
Huge thanks to Chris Post, the videographer for Millsaps Training Facility, for all of the incredible riding footage. posty319
mtfmx
What You'll Learn:
Moto Days: How to build endurance and track consistency.
Speed Days: Tips for maximizing your lap times with high-intensity efforts.
Section Days: Mastering technique through targeted practice.
Skill Days: Developing the essential skills that make you a more versatile rider.
🚨 BONUS: Discover how to incorporate these training elements even if you only ride once a week! Plus, learn why stocking up on parts and staying in top physical shape are crucial for staying on track.
🔗 Sign Up for MTF Pro or MTF Lite to get personalized track training plans that tell you exactly what to do for up to 4 days of riding each week. It's like having a personal coach in your pocket! - mtfmx.com/online-training
Why You Need a Plan: Showing up at the track without a plan is one of the biggest mistakes you can make. We’ll show you how to structure your practice sessions to improve flow, consistency, and overall speed. Stop wasting time and start making every lap count!
Injury Prevention & Long-Term Goals: Learn how getting in top physical condition not only enhances your riding but also helps prevent injuries-the biggest threat to your progress. We'll also talk about setting realistic long-term goals, because improvement in motocross is a marathon, not a sprint.
Subscribe & Keep Improving! If you're serious about becoming a better rider, make sure to subscribe to stay updated with our latest training tips and videos. And if you’re ready to start your journey now, check out the full-body strength workout in the next video! - ua-cam.com/video/tdOxgWKqH5k/v-deo.html
#Motocross #MTFTraining #GetBetterAtMotocross #RidingTips #MotocrossTraining
Huge thanks to Chris Post, the videographer for Millsaps Training Facility, for all of the incredible riding footage. posty319
mtfmx
What You'll Learn:
Moto Days: How to build endurance and track consistency.
Speed Days: Tips for maximizing your lap times with high-intensity efforts.
Section Days: Mastering technique through targeted practice.
Skill Days: Developing the essential skills that make you a more versatile rider.
🚨 BONUS: Discover how to incorporate these training elements even if you only ride once a week! Plus, learn why stocking up on parts and staying in top physical shape are crucial for staying on track.
🔗 Sign Up for MTF Pro or MTF Lite to get personalized track training plans that tell you exactly what to do for up to 4 days of riding each week. It's like having a personal coach in your pocket! - mtfmx.com/online-training
Why You Need a Plan: Showing up at the track without a plan is one of the biggest mistakes you can make. We’ll show you how to structure your practice sessions to improve flow, consistency, and overall speed. Stop wasting time and start making every lap count!
Injury Prevention & Long-Term Goals: Learn how getting in top physical condition not only enhances your riding but also helps prevent injuries-the biggest threat to your progress. We'll also talk about setting realistic long-term goals, because improvement in motocross is a marathon, not a sprint.
Subscribe & Keep Improving! If you're serious about becoming a better rider, make sure to subscribe to stay updated with our latest training tips and videos. And if you’re ready to start your journey now, check out the full-body strength workout in the next video! - ua-cam.com/video/tdOxgWKqH5k/v-deo.html
#Motocross #MTFTraining #GetBetterAtMotocross #RidingTips #MotocrossTraining
Переглядів: 1 179
Відео
How To Gain Muscle Without Sacrificing Your Motocross Performance
Переглядів 245День тому
In today's video, we're going over the smartest way to gain muscle without sacrificing your motocross performance. If you want to try like us, go here → mtfmx.com/online-training If you ride dirt bikes and you’re trying to build muscle, you probably have a couple of questions. Is it possible to build muscle while still riding and training, will it make my arm pump worse, what happens if I get t...
3 Simple Fat Loss Tips For Motocross Riders and 3 HUGE Mistakes
Переглядів 423День тому
If you need help with Fat Loss For Motocross, Join MTF Pro or MTF Lite to get access to our workouts, track training plans, sponsor discounts, and much more. Go here → mtfmx.com/online-training My name is Jacob Pennisi. I’m the Fitness Director at Millsaps Training Facility. I’ve been training motocross riders every day for the last 5 years, and these tips come from my experience helping them l...
This Will End Arm Pump Forever
Переглядів 21214 днів тому
Want to train like us? Join MTF Pro or MTF Lite to get access to our workouts, track training plans, sponsor discounts, and much more. Go here → mtfmx.com/online-training Link to the full presentation from Joe McGinley, presented at Loretta Lynn’s - ua-cam.com/video/NAFU0NrLHCA/v-deo.html Check out the McGinley Clinic website: www.mcginleyinnovations.com/ Could this injection end arm pump forev...
Stop Knee Injuries In Motocross | Here's How...
Переглядів 8447 місяців тому
Do your knees hurt when you ride motocross? If your knees hurt while you ride, or during your everyday life, you’re in the right place. Today I’m going to show you three exercises that will help reduce, or even get rid of your knee pain completely. This will also strengthen your knees to help reduce the chance of injury. You can’t prevent injury, just like there’s no such thing as a knee brace ...
How To Eat For Motocross
Переглядів 2 тис.10 місяців тому
Do you ever wonder "How should I be eating for motocross?". If you do, you're in the right place. This is part one of my motocross nutrition series. Today we're going to teach you why you need to monitor what you eat, what the different macronutrients are, which ones you should focus on to give yourself the most energy and best recovery in between motos, races, and training days. Nutrition is u...
How To Eat For Motocross | Part 2
Переглядів 1,1 тис.10 місяців тому
Do you ever wonder "How should I be eating for motocross?". If you do, you're in the right place. This is part two. In part one of my Motocross Nutrition series, I teach you why you need to monitor what you eat, what the different macronutrients are, which ones you should focus on to give yourself the most energy and best recovery in between motos, races, and training days. In today's video, we...
Mini O's Supercross at Millsaps Training Facility
Переглядів 75211 місяців тому
RAW footage of Mini O's Supercross at Millsaps Training Facility. Prep is under way for the 2023 Thor's Mini Olympics, and we are fortunate to have a replica supercross track to practice on to give our riders the best chance to come away with some championships! If you enjoy the raw footage of supercross practice, let me know down in the comments and I'll be sure to upload more of this content!
How To Get Stronger Without Getting Bigger For Motocross: LIVE Q&A with Millsaps Training Facility
Переглядів 30211 місяців тому
Sign up for MTF Online Advanced Training to get access to more Q&A's like this one! - mtfmx.com/online-training/ Most people say they don't strength train for motocross because they're afraid of getting too big. In today's Q&A session we address this and much more! I sit down with Bryan Johnson, the head track trainer at MTF, and we answer questions live for riders!
Jett Lawrence Let Ken Roczen Win In Round 2 Of SMX Playoffs In Chicago!?
Переглядів 42 тис.11 місяців тому
Jett Lawrence Let Ken Roczen Win In Round 2 Of SMX Playoffs In Chicago!?
Full Body Gym Workout For Motocross!
Переглядів 7 тис.11 місяців тому
Full Body Gym Workout For Motocross!
GNCC Training Tips! 3 Hour Bike Rides?!
Переглядів 6 тис.11 місяців тому
GNCC Training Tips! 3 Hour Bike Rides?!
NEW Follow Along Stretch Routine For Motocross!
Переглядів 2,7 тис.11 місяців тому
NEW Follow Along Stretch Routine For Motocross!
Cycling for Motocross | Why Is It So Popular?
Переглядів 2,1 тис.Рік тому
Cycling for Motocross | Why Is It So Popular?
HOW TO SET UP YOUR CARDIO FOR MOTOCROSS
Переглядів 6 тис.Рік тому
HOW TO SET UP YOUR CARDIO FOR MOTOCROSS
Racing Your First Motocross Race at 17? Can You Make It As a Pro?
Переглядів 431Рік тому
Racing Your First Motocross Race at 17? Can You Make It As a Pro?
Ducati is making a dirt bike for Supercross?
Переглядів 14 тис.Рік тому
Ducati is making a dirt bike for Supercross?
MX Mastery - How to Get Better at Motocross | MTF's Formula
Переглядів 924Рік тому
MX Mastery - How to Get Better at Motocross | MTF's Formula
The Multi-Million Dollar Achilles Tear | MTF Trainers Give their take on Eli Tomac and Chase Sexton
Переглядів 322Рік тому
The Multi-Million Dollar Achilles Tear | MTF Trainers Give their take on Eli Tomac and Chase Sexton
World Supercross Training | Max Anstie Raw Supercross Aboard Fire Power Honda!
Переглядів 674Рік тому
World Supercross Training | Max Anstie Raw Supercross Aboard Fire Power Honda!
Getting Tired While Riding Motocross? You Probably Aren't Doing THIS!
Переглядів 34 тис.Рік тому
Getting Tired While Riding Motocross? You Probably Aren't Doing THIS!
Supercross Leg Workout | An Afternoon Training Vlog
Переглядів 2,5 тис.Рік тому
Supercross Leg Workout | An Afternoon Training Vlog
Motocross Injury Recovery Secrets | Blood Flow Restriction Training
Переглядів 509Рік тому
Motocross Injury Recovery Secrets | Blood Flow Restriction Training
Raw Supercross Laps | Jordon Smith - Firepower Honda 2022
Переглядів 7412 роки тому
Raw Supercross Laps | Jordon Smith - Firepower Honda 2022
The Big Three | Motocross Edition | Bench, Squat, Deadlift
Переглядів 1,5 тис.2 роки тому
The Big Three | Motocross Edition | Bench, Squat, Deadlift
The Perfect Ab Workout For Motocross | The Science Explained
Переглядів 3,7 тис.3 роки тому
The Perfect Ab Workout For Motocross | The Science Explained
The PERFECT Dynamic Motocross Warm Up
Переглядів 2,1 тис.3 роки тому
The PERFECT Dynamic Motocross Warm Up
Exercises To Get Rid of Arm Pump | A Fresh Perspective
Переглядів 7 тис.3 роки тому
Exercises To Get Rid of Arm Pump | A Fresh Perspective
Has anyone seen Kenny with his shirt off? Dudes ripped.
@@panic-revv85 yes, you can tell he’s done plenty of strength training! Strong dude!
Great video! I'm happy that you are back!
@@metalpower19 thank you! Glad to be back 💪🏻
Great advice! Thanks for sharing!
@@JCDdiver thanks for watching! Let me know if you have any other topics you want me to cover!
What would you recommend for single track enduro riding?
I would recommend lots of zone 2 and a solid strength training program. Those races can be long, so you don’t necessarily need to do the full race length as zone 2, but I’d for sure be doing one hour at a time.
What Injection?
@@iCinders Botox injection!
Thank you JP much appreciate the reply. Not sure why I can’t direct message back on your reply 🤷♂️
When do u move up from each zone? Do each one per wwwk or per day?
Good question. I think of it like a check list each week. If I’m not riding at all, I’ll try to do 30-60 minutes of (zone 2) three times per week. I’ll also 1-2 sessions of HITT cardio that’ll be around 30 minutes long each session. This is where I get my zone 4 and zone 5, through sprints. I don’t train zone 3 hardly ever. If you ride a couple days per week, I would keep the zone 2 days and get rid of the interval days. The riding is now your zone 4 and 5 cardio. Let me know if you have more questions!
Thank you! Perfect video
Hope it helps you!
@@JacobPennisiMX is there a way to direct message you
Not on UA-cam. Message me through instagram! @jacob_pennisi
How is this legal for the sport but drugs arent lol
If you find the answer to that, be sure to let me know lol!
These videos are great, thank you
Can you make a video of arms
I’ll add it to the list 😁 sorry about the delayed reply!
Do you think there’s any benefit to trying to get some of the z2 endurance work done on the dirtbike? It’s definitely a lot harder to keep the HR stable and not go to high or to low compared to a road bike. But it would be hitting the specific muscles you use where on a road bike or rower there’s some carry over but not 1:1
I personally wouldn't put a lot of effort into staying in zone 2 on the dirt bike. When you ride, your heart rate is elevated anyways due to adrenaline and cortisol and just more enjoyment, so to keep it zone 2 would be incredibly challenging and your effort would have to be so small. The thing we focus on is using other modes like cycling or rowing to build the cardiovascular system so that it's strong for us when we do get on a dirt bike. Then when we're on a dirt bike, we get our intense sport specific cardio. But the zone 2 cardio improves our capacity for all other types of cardio. Hope this helps! - Jacob
How long and consistent do you think you’d need to be to see the benefits of a stretching routine?
Hey good question, I would need to see you stretching 3-5 times per week, probably for at least 2 weeks to start seeing real benefits, but you may start feeling better almost immediately. Definitely takes a little time.
I’m a fairly muscular and strong person, but I just got a dirtbike for trail riding and I am realizing I have a lot of cardio work to do if I wanna ride more 😅
Crazy how far back moto trainers are when it comes to strength trainer. Being a former D1 football player (now current professional mountain bike racer) it’s blows me away. Peter park is the one guy who seems advanced in his training
Couldn't agree more! It's because most successful trainers in the sport are retired riders and they just do what worked for them. That's why I make the content I do, trying to change that little by little and introduce some education to elevate our sport!
I'm training to road race and also use MX as cross training, and these videos are ridiculously helpful. Thank you so much.
I’m glad!! Thanks for the comment! 💪🏻
Much appreciated info! Good stuff.
Awesome video. Would love to see another full upper-body exercise video 💪🔥
The theory doesn't apply to me. I had a max of 230bpm when I was 18, 204bpm at 45. So I guess it'll be around 195bpm now.
I need a cycling program. Please!
Go to our website www.mtfmx.com to see what we have to offer!
Nice we can follow the program Thx man 👍🏻 Keep up the good work
Okay but what about the most important part, what food should we be eating
The million dollar question lol. Check out my other nutrition videos and let me know if you have any other questions!
Your videos are all so solid. Getting back in shape after a rotator cuff repair in December. Recovery + boredom = over eating and no training for me unfortunately lol. Thank you for all these in depth explanations. Looking forward to getting back at it
Thank you! Unfortunately that’s the usual recovery cycle right there lol. If you’re looking for more resources to help with your training, don’t hesitate to ask!
Check out our training app - MTF Pro. Daily workouts, track training plans, sponsor discount codes, track training videos, and much more! - mtfmx.com/online-training
Check out our training app - MTF Pro. Daily workouts, track training plans, sponsor discount codes, track training videos, and much more! - mtfmx.com/online-training
Check out our training app - MTF Pro. Daily workouts, track training plans, sponsor discount codes, track training videos, and much more! - mtfmx.com/online-training
Check out our training app - MTF Pro. Daily workouts, track training plans, sponsor discount codes, track training videos, and much more! - mtfmx.com/online-training
Lift hard enough and you get free cardio
Is that how it goes? lol. I just want to be jacked and ride dirt bikes ya know? ;)
@@JacobPennisiMX yeah man just legit hit the weights, if you’re out of breath you’re getting cardio
@@JacobPennisiMX my cousin and I tried it. I cycle 100miles every Saturday and have done since 1992. He’s done nothing but weight lift for the last ten years, we went out on a bike ride and he had better stamina, recovery, speed strength and endurance. We’re the same height and build genetically. Obvs he’s massive muscular wise but he absolutely destroyed me
@@BlindingSun_ That's super interesting. I wonder if each pedal is just such a low percentage of his 1 rep max that his body just feels like it's barely putting out any effort. If there's one thing I know, there's a million ways to skin a cat/get the job done!
@@JacobPennisiMX yeah true, cycling does a good job but yeah his legs are stronger than mine and mine are comparatively huge for my body lol, running is a waste of time though and destroys yours knees after the age of 30
thank you for explaining
Great info. Been using myfitnesspal for years and its a game changer! Ive ridden moto pretty much my whole life. At the ripe age of almost 33 😂 Ive been taking my health a lot more serious and gearing it towards moto rather than bodybuilding. Say Im good with my macros for BB, and I know where my macros should be for gaining, leaning etc… I would like to look good still, BUT I have started to introduce more carbs from fruits because Ive been fading and pumping up and my understanding is its due to insufficient electrolytes. Ive noticed my motos are better with the right carbs. But I dont want to over do it. Right now my proteins are slightly under my current weight as Id be happy losing just another 5lbs. That being said I dont want to over do it with carbs if I dont need to, and I know do Need some fats but Idk how much. Any insight on that?
I guess percentage wise with the macros. You see dudes like Roczen, and Sexton for example with beast physiques, but also able to throw down motos. Thats what Im after
I appreciate your patience in my response! That's a great question. If you know where your macros need to be and you know where to put your calories for a deficit, maintenance, and a surplus, the next step would be nutrient timing. If you want to boost your energy for motos and be sure that it's not getting stored as excess body fat, it all comes back to energy balance and timing. What I mean by that is you want to place the majority of your carbs or even eat a few extra carbs 1-2 hours before your first moto, and in between motos to maintain energy levels. Once the motos are done and you can handle being a little more fatigued, you go light on the carbs to make sure your body is burning the fuel and is leaving not much left over to store as fat. The checklist needs to be as follows for a lean physique in order of importance - 1 - 1 gram of protein per pound of bodyweight 2 - hit the number of calories you need for your goal (cut, gain, maintain) 3 - Let the carbs and fats fall in with your lifestyle and how you eat, without going over your calories for the day. (since you're riding, you may eat more carbs than fats, but should maintain a minimum of 50-60g of fat per day regardless) 4 - Adjust the timing of your carbs around the riding to make sure you have energy when you need it. Hope this helps! Jacob
Everytime I specifically train bench press / deadlift, gives me wicked arm pump at the track. Resorting to lighter weight/body weight stuff has improved my riding immensely. I'm not rail thin either, 185lbs body weight and can bench about 185, deadlift about 405.
Where is your riding at in relation to when you lift? I.E. do you lift on Mondays and ride Tuesday, or same day? Just trying to get some more context!
@JacobPennisiMX I ride/race on the weekends, maybe one or both days. Workout mon-thurs or tues-friday depending how sore I am depending from riding. I haven't trained bench/deadlift in almost two months now and my arm pump is mostly gone. When I was doing those during the week, my arms would blow up every ride without fail.
@@shaynebrown131 I appreciate the reply! That’s super interesting. Everyone’s different and our bodies react to lifting in different ways. You’re not the only one I’ve heard that from. Our guys here at MTF don’t seem to have that issue, but they also get to ride 4 days every week plus racing on the weekends. Enough seat time seems to negate anything lol.
@@JacobPennisiMX haha yeah I have to work for a living at a desk, not riding for one. Different lives. I bet if I got to ride more wouldn't be an issue for me either
How often should someone repeat this exact workout
Good question. If you want to see meaningful increases in strength, twice per week would be awesome. If you want to make sure you maintain strength and maybe see slower increases in strength, once per week would be great.
The best discussion on arm pump. Thank You!
Thx man ;-) Grts from Brazil ;*
Your last point makes perfect sense. After my first 2-3 laps I can't hold on anymore. Go sitdown and rest, then the rest of the day I am good to go with no more arm pump.
any riding is good practice, MTB , trails, motocross, always gonna carry over, any riding is good riding
Shit video title. Cmon man stay off the clickbait nonsense and just use a real title.
Adding a day of MX riding was a game changer for me in cross country races. You’re absolutely correct it helps with normalizing high speed riding and staying in control.
Thx man Grts from Belgium 🇧🇪
Could be a cool video for you to pull up all the clips and photos of SX training related content and speculate what they’re doing for training. I’m more in the off road of things so don’t follow sx/mx but would be interesting to see since they’re pushing at such a high level with so much money involved.
I really liked the video. It was extremely helpful and knowledgeable.🤙 I’m 48 years old trying to get back into motocross after 25 years but my body looks like it’s in shape to go race but inside I don’t have the strength.
Love all the videos. I try and follow your cardio,full body, upper body, and lower body workout videos. I was wondering if you could make a video explaining how to balance and split the workouts out and nutrition with a full 9-5 job.
Hey so sorry it took me this long to get back to you! That’s awesome Corey, people like you are why I make this content. As for your video idea, I will absolutely add it to the line up. That’s a great idea.
the only problem with calling them brick workouts is triathletes use the same term when doing workouts that switch from one discipline to another (cycling to running)
That’s a good point. Maybe I should come up with something else to call them. Any ideas lol?
@@JacobPennisiMXzone 2, foundational? but then again when I think foundational I think core and trunk
Looking for motocross specific workouts? Check out this video! - ua-cam.com/video/tdOxgWKqH5k/v-deo.html
Gracias por la informacion para mi todos son gigantes de ese deporte nos aportan bastantes.......!
How effective is walking as cardio exercise?
Good question. It depends on what your training goal is. Walking can be great active recovery, but it’s unlikely to bring performance improvements unless you’re walking very fast on an incline. For general health, walking is awesome and it can help you recover from tough training. However, if performance is your goal, it would be ideal to go for something tougher.
How important is anterior tibialis extension exercises to strengthen ankle, knee joints and shin areas?
I would say very important. The only way we can reduce our chance of injury is to strengthen the muscles and tendons around the joint! The anterior tibialis is almost always neglected!
👍
"More time to DIGEST" 🥁 lol but for real thank you for this :)
As a 20+ year certified Spinning instructor this is probably the best explanation I've ever seen on UA-cam 👍👍
Thank you!! 💪🏻
This is spot on. You're also talking about riders managing stress and fatigue, which I think many miss as they work to improve.
Couldn’t agree more.