Coach Seiji's Daily Strength Training Plan
by Racer X Virtual Trainer
Andrew Short is not only Coach Seiji's friend and neighbor in Austin, TX. He is also his newest client!
photo: Steve Cox
Introducing Coach Seiji's Racer X VT Training Plan, a new way to guarantee you will be the fittest rider in your class.
Whether you're a weekend warrior who rides once a month or the local hot shoe with your eye on Loretta Lynn's, you want advice and a training plan that you can trust.
Coach Seiji, recognized as one of the best trainers in the motocross industry, has teamed up with Racer X Virtual Trainer to bring you this general conditioning program. We have taken all the guess work out of your off-season training by providing you with daily workouts. The process is simple. Point your browser to Racer X VT each Sunday for a snapshot of what to expect and then come back each day for an easy to follow workout. The off-season program will focus on strength training and building aerobic/anaerobic fitness through cardiovascular training. Each day you will be given a workout professionally designed by Coach Seiji. All you have to do is follow the program.
Joining the party late? That's okay. Click here for an archived list of the workouts.
Coach Seiji's workouts are based on the principles of periodization and are specifically designed for the motorsports athlete. Coach Seiji has worked with both pros and elite amateurs including: Heath Voss, Ryan Clark, Austin Stroupe, PJ Larsen, Hunter Hewitt, Drew Yenerich, Rusty Potter, Jason Anderson and Andrew Short. He also has a state of the art training facility that includes a personal training studio in downtown Austin and SX/MX tracks just outside of Austin.
Who should use this program?
Anyone who rides a motorcycle and wants to improve his results on Sunday that has only an hour a day to devote to training. Whether you are a weekend warrior working 45 hours per week with a wife and two kids or a young kid attending school full-time, this program will work for you. This is for you, the “normal” person with responsibilities and a busy life but still dedicated in building overall fitness to improve performance on the bike!
Who should not use this program?
Anyone who has the money to purchase and utilize a personalized online training program that is individually optimized for you or has the ability to train more than 5 days per week/one hour per day. Think of this program as general group fitness for those with very limited time; not personal, one on one training for serious or elite level athletes. We will all be doing the same workouts and will be in this together.
What you’ll get with this training program:
Daily workout posted on Racer X Virtual Trainer
A 19 week periodized off-season strength training program:
- 3 weeks of Anatomical Adaptation phase workouts
- 4 weeks of Muscular Transition phase workouts
- 4 weeks of Maximum Strength phase workouts
- 4 weeks of Power Endurance phase workouts
- 4 weeks of Strength Maintenance phase workouts
- 19 weeks periodized cardiovascular exercise plan
Tips on training, nutrition, motivation, and injury prevention
If you have any questions, log on to the Racer X VT expert forum and talk to the community
What you will need?
A gym membership with access to weights, a home gym or a TRX
A rowing machine, stationary bike, or treadmill
An hour a day of uninterrupted time to dedicate to training.
A heart rate monitor is HIGHLY RECOMMENDED.
What to Expect?
Each day a new workout will be posted. The workout will either be a strength training workout, cardio workout or a rest day. Workouts will be posted Monday through Friday with suggestions for what to do on the weekends. Strength training workouts will be presented in two formats. One for those who want to use traditional weights and another for those using the TRX suspension trainer.
Recommended Reading Before You Start
I cannot emphasize enough how important reading and understanding the following articles is to the success of the next 19 weeks. Do yourself a favor; if you are going to put in the time to train, read the articles and learn why.
- Cardio Training - This article will explain the principles behind the cardiovascular exercise program, help you set up heart rate training zones for cycling and running, and to give you a general idea of what lies ahead.
- Foundations of Getting Faster - This article will help you understand the philosophy of the training plan and understanding the importance of the planned recovery periods within the program. Understanding the supporting philosophy goes a long way in maintaining long term motivation.
- Periodization in Strength Training - This article will help you understand the principles of periodization for strength training and to generally know what lies ahead.
If you have a question about any of the workouts, please post it on Virtual Trainer Expert Forum.
Good luck with your reading assignment this weekend and we will see you on Monday for your first workout!
About the Author: Seiji Ishii is the head coach of www.coachseiji.com. Coachseiji.com provides online coaching and personal training services to motorsports athletes. Coach Seiji has worked with both pros and elite amateurs including: Heath Voss, Ryan Clark, Austin Stroupe, PJ Larsen, Hunter Hewitt, Drew Yenerch, Rusty Potter, Jason Anderson, and Andrew Short. Learn more at coachseiji.com or contact Coach Seiji directly.
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.