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Week 2 - TGIFriday Workout

by Coach Seiji


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Strength: Anatomical Adaptation 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

Make sure you look over the exercises on the links above. A few things have changed from last week's workout.

  1. All exercises (except for core) are now 3 sets. Core exercises are 2 sets. Stretches are 1 set except for the McKenzie Press Up (Gym Based Workout) which is 2 sets.
  2. Some exercises are now set to fail at 30 seconds not necessarily 20 reps.
When doing exercises that are set to fail at 30 seconds, make sure you pay particular attention to the 3-3 tempo (3 count down - 3 count up). This is VERY important. Exercises should start to flow more as you become accustomed to the movements and weight needed to reach failure in each set. If you are training at the gym, resist the urge to talk to people and DO WORK!

The workout is to be done in a circuit format. The best way to do circuits is do all the lower body exercises, then upper body, then abs.

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.

Look Ahead: Saturday - Cardio Zone 2, Sunday - Race or Day off.

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.

Miss a Workout? No problem. All workouts are Archived here!

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 Yenerch, 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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  1. Gravatar
    Ian Smith November 05, 2010 at 12:21 pm

    I started wednesday on the daily mx workouts and i just got completed with todays. It was great and challenging. I can definately tell that this will prepare me!

    Thanks Coach Seiji,


  2. Gravatar
    Racer X Virtual Trainer November 05, 2010 at 5:47 pm

    Awesome. Welcome to the program, Ian!

  3. Gravatar
    KING 652 September 06, 2013 at 1:25 pm

    im having a hard time commiting to my stretches after stregth training. BAD! i know... however is it cool if i just set my thursday asside for flexability training?

  4. Gravatar
    Racer X Virtual Trainer September 09, 2013 at 10:26 am

    Not recommended. But you already knew that answer didn't you :)

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