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Week 3 - What to Expect

by Coach Seiji


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Hey everyone, hope your first two weeks of training have gone well. If you have stumbled upon this page and are wondering what this is all about, click here to find out.

The first phase of training, known as the Anatomical Adaptation (AA) period, is almost complete. This phase is meant to introduce you to the exercises, perform Lactate Threshold tests, and prepare your body for the "real" work that comes in the later periods. Basically, in the AA phase, we are "training to train." Week three is a significant week as we transition from the AA period to the Muscular Transition (MT) period.

The MT period is simply an extension of the AA period. The same exercises are performed in the same circuit style manner for the same number of sets. The loads are increased so that momentary muscular failure now occurs in the 12-15 repetition range.

On the cardio side, we move into the “Base 1” period where we build an aerobic base by stressing the “machinery” that produces energy aerobically in the body. Building a large aerobic base allows you to have a higher “’peak” in later periods when you start working on anaerobic systems.

This phase is to further prepare your body for the very intense training that occurs in the next period. The MT phase will last four weeks.

Week three goals:
Plan ahead to ensure workouts can happen.
Stay in prescribed HR zone on Tempo and Cruise intervals.
Make sure caloric intake matches both the energy demands of exercise AND recovery.

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 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
    gomes615 November 08, 2010 at 1:02 pm

    oh yeah bring it on!

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