Racer X Virtual Trainer

Hey guys,

Im in a bit of a dilemma and Im wondering if I could get some advice....

Little background:

I plan on getting back into racing again next year, and Im trying to figure out the BEST way to train for it. I race in Canada in whats the equivalent to a C class in the states. 2 classes with 2 10-15mins moto's each is usually the norm for a race weekend.

Im a 27 year old Firefighter and Ive been doing Crossfit for about 4-5 years now. I have my L1 cert and I teach a little at my local CF affiliate.

Im debating between sticking with Crossfit (anti-periodization), with the addition of a few Crossfit endurance c2 rower workouts, or doing Coach Seji's periodized plan with a few modifications

Im leaning towards Seijis plan for a few reasons.

- I want to specialize in motocross

- Its still has a crossfit'ish approach with the intensity and circuit training

- Quite frankly my body is beat down from doing a Strength Biased Crossfit regime for the last few years. Id like to come into the season fresh and ready to rock and my body is feeling beat right now.

That being said, I was wondering if I could make the following modifications to the 19 weeks program without any ill effects? Would it be ok to sub some of the lifts in the program like this?

Lower Body:

Hack Squats = Front/High Bar/Overhead squats
Leg curls = GHD Raises, Romanian KB/BB Deadlifts

Upper body:

Lat Pull downs: Strict Chins/Pullups. If I can't hit the desired rep range I can add a band or after hitting failure. (Im good for about 15-20 chins, 10-15 Strict pull-ups, 20-30 Kips, 30+ Butterfly kips)
Swiss Ball 1 Arm bench = Plyo Pushups, Hand-Release Pushups, Ring Dips, Barbell Bench
1 Arm DB Press = KB Push Press, BB Push Press/Press, Wallball Shots with MB.
Db Row: Pendlay Row, 3 point rows with dumbbells)

Core:

GHD Situps, Toes 2 Bar, Abmat Situps, Floor Swipers, L-Sits on Rings, Windmills, Turkish Getups
( I don't have access to Bosu/Swiss balls or machines at my gym )

- Could I add in some more full body things like some Olympic lifts (Clean and Jerks, Full/Power Snatches), Burpees, Wall-Balls? Id follow the rep scheme for each focus of the program and adjust the load accordingly. If so, where should they be added?

- Is it essential to follow the program to a T? I work 24 hour shifts at the Firehall. Id like to use those days as rest days or recovery cardio days which would have me jumbling the program a bit.

- Id be doing my cardio workouts on the bike and C2. Would it be ok to to the Lactate test on the C2 and use the zones from that since it'd be higher naturally than the bike?

Sorry for all the questions. Its very weird to think about getting out of my comfort zone (Crossfit) and adapting a different approach to training for a bit. Sometimes a change of pace is fun!

Without getting into actual workout specifics...and I am CrossFit Level 1 Certified...

CrossFit is great for general fitness (GPP, the way it's designed) which works well for the off season. As the season approaches you need to specialize which the opposite of CF. As far as actual workout programming, think of strength training in two ways: 1) to address specific weaknesses to increase performance and 2) injury prevention. If you keep these goals in mind for your needs specifically, then programming using CF exercises will be no problem. I would trend the workouts from endurance based to absolute strength building, then speed, then going to a maintenance phase. In the CF world means AMRAPS of low load, high reps, then the strength days of WOD's being straight sets of 3-4 basic lifts, then going to Olympic lifts of slightly more reps focusing on speed/power, then going to less total workload and being somewhat in the middle of the load range (and this can be a bit more general). Each phase needs to precede that phase in the other things you do: cardio and on the bike stuff. Build the strength first then use it doing your other things. If you are really training for moto, the MOST you can do of CF is 2x/week and really 1x/wk when the riding picks up. Remember: General to specific as the season goes along which not describes the strength sessions but your overall weekly programming.

You can swap workouts but just keep the order of intensity intact. High intensity/low duration to low intensity/high duration as the week progresses.

You have to do HR tests for all the modes of cardio you do. HR zones from one sport do not carry over at all to the other sport. Each set of zones is very specific to the activity.

Hope this helps, can't get too specific on a forum.

_________________
Coach Seiji
www.coachseiji.com

That makes sense! Im thinking Ill lightly follow the gym training portion of your plan while subbing with the AMRAPS, Strength Sets and Oly lifting focus you've described. Ill do the cardio workouts and rest days as prescribed.

Im not sure I really "need" to get much stronger so Im probably just going to try and maintain where Im at and rehab a few lingering injuries. I Squat in the low 400's, Deadlift in the mid-400's and Clean 240lbs. My Crossfit benchmarks: Fran 2:36, Grace 2:12, 2000m Row 6:55, "Nutts" 17:34. My main weakness are flexibility (Hips, lower back) and mono-structural cardio (5k has gone from 19:40 to mid 20's now). All that and Im still slow as shit on a bike

I agree with the workouts taking a back seat as riding time increases. I rode 3 times a week and trained at my box quite a bit this summer and I burnt out BAD towards the end of the season. Had to take a few weeks off and do nothing to recover.

Do you do online consultations? I wouldn't mind just getting a very in-formal structure together. I can program my on wods, I just need help with periodizing things so I don't burnout again this season.

Thanks.

Yeah I do that quite a bit. You can contact me directly at seiji@coachseiji.com if you want to set something up. Good #'s BTW on the named WODs. Absolute strength isn't going to be a limiter for you so put your primary focus elsewhere.

_________________
Coach Seiji
www.coachseiji.com