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Week 3 - Weekend Workouts

by Coach Seiji

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Remember, on the weekends you will have to be flexible. Saturday and Sunday workouts can be switched and if you are racing on Sunday, plan accordingly. Ideal setup if you race is complete day off on Friday, Recovery workout on Saturday, and race Sunday.

Saturday

Strength: Muscular Transition Phase
Planned Time: 1:00

Workout Description:
Gym or TRX based strength training routine for MX.

Gym Based Workout (2 - sets only)

TRX Based Workout (2 - sets only)

Alternate Workout: None

Notes:
A few things are different as we shft from the AA phase to the MT phase for this workout.

  1. The reps go from 20 down to 12 -15. To do this you must increase the weight for the gym based workout or increase the angle for the TRX workout. You have to reach failure!
  2. For the gym based workout, you will do a series of mini circuits with 3 minute breaks in between circuits. At a public gym, it’s better to just do the two or three sets of say the leg circuit all in a row, them move to an upper body circuit for all the sets. It’s too hard to reserve that many machines, etc. So do two sets total of the leg circuits back to back with 3 minutes of rest in between the two sets, repeat for the upper body circuits, then to the core.
  3. You can do the TRX based workout the same way if you like or you can do it in mini circuits. Do the first three leg exercises, rest three minutes, then do the next three upper body exercises, rest three minutes, and so on.

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.
Sunday
Sunday workouts are designed to give you the chance to ride or do a recovery workout. We will do it this way to give the guys who are riding on Sunday a full recovery day on Monday.
Workout #1 (Cardio)

Bike: Cycling - Recovery spin
Planned Time: 30 minutes

Workout Description:
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only. Zone 1 heart rates ONLY. If you have not completed your Lactate Threshold test for cycling, use the RPE scale.

Alternate Cardio:
Row: Rowing - Recovery pace
Planned Time: 20 minutes

Workout Description:
Very easy recovery row. Do NOT go hard. Zone 1 heart rates ONLY. If you have not completed your Lactate Threshold test for rowing, use the RPE scale.
Alternate Cardio:
Run: Running - Recovery jog
Planned Time: 20 minutes

Workout Description:
Running is NOT recommended as a form of recovery. The impact nature of running is not conducive to a recovery workout. However if you choose to run, do so with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best if done alone. If you have not completed your Lactate Threshold test for running, use the RPE scale.
Workout #2 (Flexibility)

Motocross Flex Program:
Planned Time: 30 minutes

Workout Description:
Full Body Flexibility Routine.
Notes:
For the cardio portion of your workout, you can choose to cycle, row, run or use a piece of gym equipment (elliptical, stationary bike, etc.). After cardio, complete MX full body flexibility routine.
RPE = Rating of Perceived Exertion
RPE Heart Rate Zone
1 - 3 1
4 - 6 2
7 3
8 - 9 4
10+ 5

Look Ahead: Next week we will get into the heart of the MT phase. Monday will be a complete day off.

Questions
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 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 Yenerich, 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. VT Signature

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