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Week 2 - Tuesday Workout

by Coach Seiji


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Strength: Anatomical Adaptation Phase
Planned Time: 1:00

Workout Description:
Gym or TRX based strength training routine for MX.

Gym Based Workout

TRX Based Workout

Alternate Workout: None

Make sure you look over the exercises in the links above. A few things have changed from last week's workout.

  1. All exercises (except for core) are now 3 sets. Core exercises are 2 sets. Stretches are 1 set except for the McKenzie Press Up (Gym Based Workout) which is 2 sets.
  2. Some exercises are now set to fail at 30 seconds not necessarily 20 reps.
When doing exercises that are set to fail at 30 seconds, make sure you pay particular attention to the 3-3 tempo (3 count down - 3 count up). This is VERY important. Exercises should start to flow more as you become accustomed to the movements and weight needed to reach failure in each set. If you are training at the gym, resist the urge to talk to people and DO WORK!

The workout is to be done in a circuit format. The best way to do circuits is do all the lower body exercises, then upper body, then abs.

Take each set to failure. Set the load to fail at the correct number on set one. If you cannot get to that number on set two or three or any subsequent set, (with perfect form) that’s OK, that’s the correct weight. This way you always lift to failure if the first set is correct.

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.

Miss a Workout? No problem. All workouts are Archived here!

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
    Jeff Van Vleet November 02, 2010 at 9:26 am

    i missed the first week of workouts and yesterdays. where can i find them at? thanks

  2. Gravatar
    Racer X Virtual Trainer November 02, 2010 at 8:37 pm

    They are in the archives. Look under the "Workouts" menu and then "Daily Training w/Coach Seiji"


  3. Gravatar
    Kevin Warman November 22, 2011 at 10:56 pm

    Not sure how to set the weight on the abdominal crunch - reverse on floor. Any ideas?

  4. Gravatar
    Racer X Virtual Trainer November 23, 2011 at 2:29 pm

    In this phase of training, don't worry about adding weight to reach failure for this articular exercise. Just do the movement slow and controlled.

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