Charles Dao of Evolution Fitness Elite Sports Science is a
part of one of the most progressive training centers in the country. He
partnered with John Louch and Matt Neel to create a training facility
that could cater specifically to athletes (more specifically,
action-sports athletes). With riders such as Josh Hill, Jay Marmont,
Josh Hansen, Jeremy “Twitch” Stenberg, and Ronnie Faisst already on the
list of professional motorcycle riders who train there, Evolution
Fitness in Murietta, California, is quickly becoming the premier
facility to train in Southern California’s motocross hotbed.
In a regular addition to Racer X’s Virtual Trainer, Charles is going to be breaking down exercises in sequence to show some of the things he is doing with the stars of the sport. These are all things that can be done in most gyms and will improve your fitness dramatically. The first installment is an exercise called the jab-and-pull:
“This exercise is called the jab-and-pull and it’s done on a spin bike utilizing the Free Motion cable crossover. We’re fortunate here to have Free Motion equipment but if you don’t have that you can use a traditional cable crossover with the big bars.
“You are going to start by getting situated on a stationary bike. Take the handlebars off if you can and make sure the seat is adjusted so that your legs are not at full extension at the bottom of your pedal stroke. Once you are ready on the bike you are going to start with the left hand holding the handle in front, fully extended. The right hand starts with the handle at your right side. As you begin spinning on the stationary bike (at a slight resistance around 60%) the left hand comes back to the left side. Be sure to drive the elbow back, keeping it right at your side. As the left hand comes back, the right hand jabs forward while you twist to full extension. The great thing about this is that you are building that strength through an entire range of motion. It is a combination of spinning on the bike and a martial arts exercise. It isn’t a power exercise but rather a muscular endurance workout. As you punch and pull, be sure to keep your core tight, drawing your naval towards your spine. You should be rotating slightly each direction but make sure to stay upright with proper posture. Don’t slouch forward. Keep your head up and your shoulders back. Do thirty reps on one side and then switch so that your right hand is pulling and your left is punching. Allow your heart rate to lower after the exercise and then continue until you finish three sets.”
For more information, contact Evolution Fitness Elite Sports Science at 951-304-0466, Charles personally at 714-742-0603, or visit www.evolutionelitesportsclubs.com.