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This is the last strength workout in the fourth week of the Power Endurance (PE) period. All upper and lower body exercises including the core is 2 sets. Workouts are now done in straight sets. Do NOT do circuits.

Make sure your intake of protein is adequate for recovery and rebuilding of muscle tissue.

Strength: Power Endurance Phase Planned Time: 1:00 Workout Description: Gym or TRX based strength training routine for MX. Gym Based Workout TRX Based Workout Alternate Workout: None Notes: Exercises are to be done in straight sets. This means that you complete all three sets of the first exercise before you do the second exercise. Take each set to failure. Set the load to fail at the correct number on set one. If you cannot get to that number on set two or three or any subsequent set, (with perfect form) that’s OK, that’s the correct weight. This way you always lift to failure if the first set is correct.

================> Thursday's Workout - Recovery Workout <================

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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.