Week 3 - Tuesday Workout
by Coach Seiji
Strength: Anatomical Adaptation Phase
Planned Time: 1:00
Gym or TRX based strength training routine for MX.
Gym Based Workout
Alternate Workout: None
Last strength workout in the Anatomical Adaptation phase. Your goal is to complete every rep. of every set. NO EXCUSES!
- Like last week, all exercises (except for core) are now 3 sets. Gym based core exercises are 2 sets. Stretches are 1 set except for the McKenzie Press Up (Gym Based Workout) which is 2 sets.
- Some exercises are now set to fail at 30 seconds not necessarily 20 reps.
At this point, you should have your routine down to where you can flow from exercise to exercise. The weight needed to fail on the 20th rep should be known and you should have mastery of all exercises. If you are having trouble, go to the forum and speak up.
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.
==============> Tomorrow's Workout - Cardio <==============
Good luck with your 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.