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Coach Seiji's Daily Strength Training Plan

by Racer X Virtual Trainer

Andrew Short is not only Coach Seiji's friend and neighbor in Austin, TX. He is also his newest client!

photo: Steve Cox

Introducing Coach Seiji's Racer X VT Training Plan, a new way to guarantee you will be the fittest rider in your class.

Whether you're a weekend warrior who rides once a month or the local hot shoe with your eye on Loretta Lynn's, you want advice and a training plan that you can trust.

Coach Seiji, recognized as one of the best trainers in the motocross industry, has teamed up with Racer X Virtual Trainer to bring you this general conditioning program. We have taken all the guess work out of your off-season training by providing you with daily workouts. The process is simple. Point your browser to Racer X VT each Sunday for a snapshot of what to expect and then come back each day for an easy to follow workout. The off-season program will focus on strength training and building aerobic/anaerobic fitness through cardiovascular training. Each day you will be given a workout professionally designed by Coach Seiji. All you have to do is follow the program.

Joining the party late? That's okay. Click here for an archived list of the workouts.

Coach Seiji's workouts are based on the principles of periodization and are specifically designed for the motorsports athlete. 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. He also has a state of the art training facility that includes a personal training studio in downtown Austin and SX/MX tracks just outside of Austin.

Who should use this program?
Anyone who rides a motorcycle and wants to improve his results on Sunday that has only an hour a day to devote to training. Whether you are a weekend warrior working 45 hours per week with a wife and two kids or a young kid attending school full-time, this program will work for you. This is for you, the “normal” person with responsibilities and a busy life but still dedicated in building overall fitness to improve performance on the bike!

Who should not use this program?
Anyone who has the money to purchase and utilize a personalized online training program that is individually optimized for you or has the ability to train more than 5 days per week/one hour per day. Think of this program as general group fitness for those with very limited time; not personal, one on one training for serious or elite level athletes. We will all be doing the same workouts and will be in this together.

What you’ll get with this training program:
Daily workout posted on Racer X Virtual Trainer
A 19 week periodized off-season strength training program:

  • 3 weeks of Anatomical Adaptation phase workouts
  • 4 weeks of Muscular Transition phase workouts
  • 4 weeks of Maximum Strength phase workouts
  • 4 weeks of Power Endurance phase workouts
  • 4 weeks of Strength Maintenance phase workouts
  • 19 weeks periodized cardiovascular exercise plan

Tips on training, nutrition, motivation, and injury prevention
If you have any questions, log on to the Racer X VT expert forum and talk to the community

What you will need?
A gym membership with access to weights, a home gym or a TRX
A rowing machine, stationary bike, or treadmill
An hour a day of uninterrupted time to dedicate to training.
A heart rate monitor is HIGHLY RECOMMENDED.

What to Expect?
Each day a new workout will be posted. The workout will either be a strength training workout, cardio workout or a rest day. Workouts will be posted Monday through Friday with suggestions for what to do on the weekends. Strength training workouts will be presented in two formats. One for those who want to use traditional weights and another for those using the TRX suspension trainer.

Recommended Reading Before You Start
I cannot emphasize enough how important reading and understanding the following articles is to the success of the next 19 weeks. Do yourself a favor; if you are going to put in the time to train, read the articles and learn why.

  1. Cardio Training - This article will explain the principles behind the cardiovascular exercise program, help you set up heart rate training zones for cycling and running, and to give you a general idea of what lies ahead.
  2. Foundations of Getting Faster - This article will help you understand the philosophy of the training plan and understanding the importance of the planned recovery periods within the program. Understanding the supporting philosophy goes a long way in maintaining long term motivation.
  3. Periodization in Strength Training - This article will help you understand the principles of periodization for strength training and to generally know what lies ahead.

If you have a question about any of the workouts, please post it on Virtual Trainer Expert Forum.

Remember, if you are joining late, that's cool. Just look for Week 1 - What to Expect in the archives and get ready to get fit!

Good luck with your reading assignment this weekend and we will see you on Monday for your first workout!

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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  1. Gravatar
    Omar Isaak October 20, 2010 at 5:52 pm

    I would like to get your MX training workouts, kind regards and thank you very much!


  2. Gravatar
    Racer X Virtual Trainer October 20, 2010 at 6:32 pm

    No problem, Omar. The workouts will be posted Monday through Friday for the next 19 weeks. Workouts start next Monday, so make sure you have everything together. Be sure and let us know how your workouts are coming along!

  3. Gravatar
    Kris October 21, 2010 at 2:07 pm

    This is good stuff. Look forward to the workouts. Reminds me of Crossfit a little bit.

  4. Gravatar
    gomes615 October 21, 2010 at 2:08 pm

    Hello Tim ! Great news ... The workouts will be posted monday for the entire week or will be daily updated? I´m asking because i´m from Portugal and the time zones are diferent... So when you post an workout i only be able to see it to late in the day... My time zone is the same as London , England. Thank you for your attention.

  5. Gravatar
    Nick931 October 21, 2010 at 5:34 pm

    This is great and you guys always do a great job! I followed a lot of your tips this year and had the best season yet. I'm 22, race 450 B and always looking to get stronger. Would be something for me to get on even though my season is ending. I won't be riding much until febuary or march. So would this be good for off season training? Thanks again!

  6. Gravatar
    NZ October 21, 2010 at 8:28 pm

    what happened to the chick doing p90x did she give up or something?

  7. Gravatar
    Oli October 22, 2010 at 1:34 am

    TRX - check!
    Heart Rate Monitor - check!
    Stationary Bike (Ergometer) - check!

    Trainingsplan?? CHECK!!! Thank you very much, this comes in perfect for me!

  8. Gravatar
    Racer X Virtual Trainer October 22, 2010 at 7:03 am

    gomes615 - Workouts will be posted each day. Sorry for the time zone difference. Not much I can do about that, lol. One solution for you would be to follow the workouts one week behind. All the workouts will remain on the site so you can follow them that way.

    Nick931 - Did you not read the article? This IS an off-season workout plan and is perfect timing for your season.

    NZ - Chic = Epic fail! Look for an article on why she failed. Pretty typical of P90X actually. Good program but fact is, most people do not want to train that hard. If they did, they wouldn't need P90X.

  9. Gravatar
    Nick931 October 22, 2010 at 8:24 am

    didn't have much time to read when i seen this but thanks for clearing it up.

  10. Gravatar
    Racer X Virtual Trainer October 22, 2010 at 9:30 am

    Nick931 - No problem. Just giving you a little shit! Be sure and let us know what you think of the workouts!

  11. Gravatar
    Tom October 22, 2010 at 10:06 am

    Any thoughts on an accompanying nutritional plan?

  12. Gravatar
    Racer X Virtual Trainer October 22, 2010 at 2:02 pm

    There will not be a complete nutrition plan (ghesh what do you want for free, lol), but there will be some tips added for general nutrition.

  13. Gravatar
    Chris Higgins October 22, 2010 at 6:18 pm

    As a pilot, we have very long sits on the flight deck and invariably our food is processed and so we're eating out of plastic boxes all the time. I have been focusing on cardio and for some reason, now the muscle mass is starting to improve again. I think we ALL need a program like this just to stay alive.

  14. Gravatar
    Tony Greene October 22, 2010 at 8:42 pm

    Can't wait this came at the perfect time. Lets do this.

  15. Gravatar
    Hayden Harris October 23, 2010 at 3:56 am

    Hey, love this idea, just curious will the program be posted on the vt homepage, or in the forum, i may need to sign up that is all, thanks in advance!

  16. Gravatar
    Racer X Virtual Trainer October 23, 2010 at 10:29 am

    Hayden - The workouts will be posted on the main page and the archives will be located under the "Daily Training w/Coach Seiji" under the "Workouts" menu. The forum will be used to answer questions and talk about the program.

  17. Gravatar
    Lori October 24, 2010 at 7:06 pm

    Will these be geared for women, too?

  18. Gravatar
    Larry Rhodes October 24, 2010 at 7:07 pm

    Thanks, this is gonna be awesome. My son wants to ride some hare-scrambles this spring so I need to get my fat old 50 year arse in better shape. I now play racquetball and or play tennis 3 times a week but that aint enough for off road racing. Thanks again and I really look forward to joining in on the pain prescription.

  19. Gravatar
    Wes Williams October 24, 2010 at 9:07 pm

    Tyler Bereman and I are going to start on this program tomorrow. Can't wait...i guess!

  20. Gravatar
    Racer X Virtual Trainer October 25, 2010 at 6:47 am

    Lori - They will not be "geared" towards women, but I'm not sure exactly what that means. I believe one of the big myths of training is that women should train differently than men (at least when it comes to MX). Certainly some of the exercises are done with a little more cation, but that is about it. So I guess to answer your question, YES, they will be geared towards women (and men). Glad to have you join the program! Keep us up to date on your progress.

    Wes - is this Vurbmoto Wes? Awesome!

  21. Gravatar
    Josh @ October 25, 2010 at 1:13 pm

    I would realy like to do this program ,But im getting shoulder surgey in a month.
    Should I just start it and finish it when I recover?

  22. Gravatar
    Racer X Virtual Trainer October 25, 2010 at 8:59 pm

    I would say start it since the phase of training we will be in up to your surgery will be pretty light stuff. Check with your Doctor and make sure none of the exercises are going to injure your shoulder further. After surgery, you can just start over since all the workouts will be archived on the site.

  23. Gravatar
    Samantha Mills October 05, 2011 at 7:29 pm

    Hi, im a 13 year old girl and im racing against all boys and i have the skills to keep up but not the strangth is there anything u can help me with ? I ride a RM 85

  24. Gravatar
    Racer X Virtual Trainer October 06, 2011 at 10:17 am

    For sure Samantha. If you want, have your mom or dad email me and we can set up a time to talk on the phone.

  25. Gravatar
    Jeff October 14, 2011 at 10:28 pm

    Are workouts being posted daily again like last year? Missed out last time but want to follow this year.

  26. Gravatar
    Racer X Virtual Trainer October 15, 2011 at 11:15 am

    No but all of the workouts are still on the site. Just click the "Workouts", "Free Daily Training" menu items at the top. Then navigate to the first page and dig in. All the workouts are in the archives in the correct order so all you have to do is follow along each day.

  27. Gravatar
    Jeff October 15, 2011 at 8:22 pm

    Perfect, thanks!

  28. Gravatar
    Samantha Mills November 10, 2011 at 4:53 pm

    thank u and i will let them know :)

  29. Gravatar
    Robbie January 14, 2012 at 10:12 am

    I'm 15 and looking to improve my fitness for motocross (i ride a quad). I have only 6 weeks until my first race on the season is it a bad idea for me to under take this work out plan so near to the start on the season? also i dont have any jym member ship or equepment only a mountain bike and a set of weights is this a problem ??

  30. Gravatar
    Racer X Virtual Trainer January 14, 2012 at 10:52 am

    It is never too late to start training. Just don't expect incredible results in 6 weeks. the program can certainly be used during the season and then next thing you know you will be 19 weeks in and ready to start over. Then, this time next year you will not be asking us what to do 6 weeks before you need to race! And no, it is not a problem to follow the program with the equipment you have. You may just have to be more creative with less equipment. One very inexpensive solution is to go to Wallmart and buy some resistance bands. go start training, you only have 6 weeks until its go time!

  31. Gravatar
    Juan May 23, 2012 at 4:10 pm

    I also play soccer, does this program help me to improve my fitness in soccer?

  32. Gravatar
    Racer X Virtual Trainer May 23, 2012 at 9:13 pm

    It's not specifically set up for soccer. Try searching the web for Soccer specific workouts.

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