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Week 4 - What to Expect

by Coach Seiji


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Hey everyone, hope your first three weeks of training have gone well. If you have stumbled upon this page and are wondering what this is all about, click here to find out.

Week 3 was a transition week as we shifted from the Anatomical Adaptation period to the Muscular Transition (MT) period. Week four marks the first full week in the MT period.

This week, we will concentrate on adding an additional set to the strength training workouts and staying in the prescribed zones during the cardio sessions. This phase will further prepare your body for the very intense training that occurs in the next period. This is week 1 of 4 in the MT phase.

Week four goals:
Perfect form in the gym and with the TRX. Take each set to momentary failure.
Recovery days mean recovery! Rest and put energy back into your body.
Stretch one more time during the week if you have the time.

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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