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Week 13 - What to Expect

by Coach Seiji


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Hey everyone, hope your training is going well up to this point. If you stumbled upon this page and are wondering what this is all about, click here to find out.

Week 13 marks the second week of the Power Endurance (PE) phase. Strength workouts remain the same and we start to build volume and intensity on the cardio side. Monday is a complete rest day. Use this time to save your energy for the intense week to come.

Week thirteen goals:

  • Volume and intensity are both on the rise; recovery efforts need to match.
  • Quickness of movement on positive phase of contraction is more important than the weight being used in the gym.
  • Make sure you are getting enough protien intake to gain the most from your efforts in the gym.

If you have a question about this or any of the other workouts, please post it on the Virtual Trainer Expert Forum. Old workouts are posted here.

Good luck with your workout!

Follow Virtual Trainer's personal Blog as he trains along side you the next 19-weeks.

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About the Author: Seiji Ishii is the head coach of 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 Yenerich, Rusty Potter, Jason Anderson, and Andrew Short. Learn more at 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. VT Signature

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