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Anatomical Adaptation Schedule

Anatomical Adaptation Phase
Weeks 1 - 7 Workout Schedule

PLEASE NOTE: This is only a guide.  A good program will fit your SPECIFIC schedule!

Riding everyday is obviously recommended but not practical. I have included it everyday so that you can choose which days are ideal for you. Riding at least two days per week is recommended.

Monday
Ride: for 1 hour (or longer if you can)
Ride 3 motos the length of your normal moto with 10-minute breaks in between motos. Warm-up for 10 minutes prior to first moto by play riding to break a sweat and then stretch.
Riding Substitution: None. If you cannot ride, save your energy for the gym.
Gym: Aerobic Base Train, 1 hour (NO INTERVALS) (Can be any type of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc.).
Upper body strength training (Short Session to learn exercises, 1/2 hour in length, choose exercises from these routines).
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch following workout

Tuesday
Ride: Repeat Monday's riding workout.
Riding Substitution: 1 hour cardio combo - Stationary bike, row, run. High Intensity like riding.
Gym: Anatomical Adaptation Strength Training - Routine 1
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch following workout

Wednesday
Ride: Repeat Monday's riding workout.
Riding Substitution: None. If you cannot ride, save your energy for the gym.
Gym: Aerobic Base Train, 1 hour (NO INTERVALS) (Can be any type of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc.).
Lower body strength training (Short Session to learn exercises, 1/2 hour in length, choose exercises from these routines).
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch following workout

Thursday
Ride: Repeat Monday's riding workout.
Riding Substitution: 1 hour cardio combo - Stationary bike, row, run. High Intensity like riding.
Gym: Anatomical Adaptation Strength Training - Routine 2
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch following workout

Friday
Ride: Ride for 1 hour. 2 motos the length of your normal moto and then pick a skill and work on it (cornering, starts, etc.)
Riding Substitution: None
Gym: Take a break, you earned it!
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch

Saturday
Ride: Ride for 1 hour. 2 motos the length of your normal motos and then pick a skill and work on it (cornering, starts, etc.)
Riding Substitution: None
Gym: 45-minute run (or cardio of choice). Slow and steady and keep track of how many times you have to stop and take a break. DO NOT GO BREATHLESS. No Higher than heart rate zone 2. Crazy slow.
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch

Sunday
Ride: Rest
Gym: Rest
Stretching: 1/2 hour Morning Stretch ---- 15 minute evening stretch