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Week 1 Training - What to Expect

by Coach Seiji


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Hey everyone, glad you decided to join us for the next 19-weeks of off-season strength training. If you have stumbled upon this page and are wondering what this is all about, click here and read this article first.

The first phase of training is called the Anatomical Adaptation phase. This phase of training is intended to introduce each exercise, teach/learn proper form, and prepare your joints and muscles for the more intense periods to follow. Week 1 workouts will consist of very low intensity workouts with one day reserved for a lactate threshold test. This test is very important to properly determine your heart rate training zones. If you don't have a heart rate monitor, now would be a good day to buy one. We recommend a Polar or Garmin. Doesn't have to be anything fancy. All monitors do the same job detecting your heart rate. What you are buying with more expensive models are features on the watch. So, if you are on a budget, buy the least expensive watch you can find that at minimum, records your heart rate. You will need this feature to complete the test.

If you are unable to buy a heart rate monitor, you will skip the test and use a scale called a Rating of Perceived Exertion or RPE to determine your training intensity. This method is no where near as accurate as using an actual monitor, but will serve the purpose in its abcense.

The lactate threshold test is a very VERY intense protocol. Do not under estimate the intensity of this test. If you have not been training or are returning from an extended absence (or injury), you may want to hold off on the test and use the RPE scale even if you have a monitor. You will have an opportunity to complete the test in a few weeks. If you complete this test and do not say to yourself, "Man that was one of the most uncomfortable things I have ever done!" then you did not complete the test properly. More on the test tomorrow.

The rest of the week will consist of very low intensity strength training workouts, recovery days and stretching. These workouts are intended to be low intensity for a REASON! Do NOT increase the intensity because you think you are in good shape and "can do more." Again these workouts are easy BY DESIGN.

If you are going to train at home, make sure your TRX is ready to go. Don't have a TRX? Order yours here.

If you are going to train at the gym, thats cool too. Both gym and home workouts will be provided.

Week one goals:
Get cycling HR test done!
Use perfect form for strength training exercises.
Get familiarized with your heart rate monitor.

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

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
    Ian October 24, 2010 at 6:00 pm

    Can you post the workout the night before? I go to the gym first thing in the morning. It would be a big help. I am recovering from acl reconstruction and I'm excited about starting your program, thanks!

  2. Gravatar
    Racer X Virtual Trainer October 24, 2010 at 6:11 pm

    Ian - I cannot promise they will be posted first thing. My plan is to have the workouts post at midnight, so in that case you will have the workouts when you wake up. I can't promise this will always happen but I will try my best.

  3. Gravatar
    andrew January 05, 2012 at 8:32 am

    what do i do after the 19 weeks

  4. Gravatar
    Racer X Virtual Trainer January 07, 2012 at 10:05 am

    You can start the program over on week 4 or 5.

  5. Gravatar
    Justin January 26, 2012 at 1:27 pm

    Is this a good program for an National level supermini rider that doesnt really have an "Off season"? Because Amature nationals are scattered all over the calander.

  6. Gravatar
    Racer X Virtual Trainer January 26, 2012 at 1:38 pm

    Its a good start especially if the rider has limited time due to school work or has never trained.

  7. Gravatar
    Gabe January 27, 2012 at 2:49 pm

    What is the required training equipment?

  8. Gravatar
    Racer X Virtual Trainer January 27, 2012 at 6:52 pm

    Read the very first article

  9. Gravatar
    Justin January 31, 2012 at 5:50 pm

    How much does it cost to have a diet/fitness program made for you?

  10. Gravatar
    Racer X Virtual Trainer January 31, 2012 at 7:39 pm

    Contact Kim at and see if she will set one up for you. Tell her Tim sent you!

  11. Gravatar
    Steve March 29, 2012 at 3:38 pm

    Dear Sir,
    I would like to ask you because i'm planing to start with these workouts from beginning to the end ,i've didn't ride the bike since July 2011 ,i've sell my bike but i've never stop with workouts,so now my plan is to buy a bike and again to start to ride 1-2 times per week ,my question to you is what do i need to change in the workouts when i'm riding the bike
    Thx Steve

  12. Gravatar
    Racer X Virtual Trainer March 29, 2012 at 7:01 pm

    Steve - Please post your question on the forum. Thanks!

  13. Gravatar
    bret November 20, 2012 at 10:33 am

    just wanted to say thanks for you two for doing this for free as a single parent i dont have extra money so this most definally helps. Also to Coach Seiji for answering my emails when other would not.looking foward to this thanks alot

  14. Gravatar
    Racer X Virtual Trainer November 21, 2012 at 9:51 pm

    You are welcome, Bret. Hope the entire site is benefit to you!

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