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Week 12 - What to Expect

by Coach Seiji


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Hey everyone, hope your training is going well up to this point. If you stumbled upon this page and are wondering what this is all about, click here to find out.

Week 12 marks a major shift as we transition from the Maximum Strength (MS) to the Power Endurance (PE) phase. With last week being a rest week you should feel rested and ready to get back to some intense training. This week you can expect two Power Endurance stength workouts and higher intensity cardio work. Monday is a complete rest day. Use this time to save your energy for the intense week to come.

Week twelve goals:

  • Focus on the speed of contraction NOT the weight being used.
  • Perfect form in the gym! Most important in this phase.
  • Get up into the high HR zones for the prescribed time on Cruise intervals.

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.

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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 Yenerich, 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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    Friend587 January 10, 2011 at 3:40 am

    Just a quick thanx for the last 12 weeks . Im from australia and i'm coming to the states in may to qualify for loretta and have been training my butt of and this plan came along just at the right time .

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