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Week 5 - Friday Workout

by Coach Seiji


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This is the second strength workout of the week. All upper and lower body exercises are 3 sets while the core is 2.

Strength: Muscular Transition 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

  1. For the gym based workout, you will do a series of mini circuits with 3 minute breaks in between circuits. At a public gym, it’s better to just do the two or three sets of say the leg circuit all in a row, them move to an upper body circuit for all the sets. It’s too hard to reserve that many machines, etc. So do three sets total of the leg circuits back to back with 3 minutes of rest between sets, repeat for the upper body circuits, then to the core.
  2. You can do the TRX based workout the same way if you like or you can do it in mini circuits. Do the first three leg exercises, rest three minutes, then do the next three upper body exercises, rest three minutes, and so on.

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.

=============> Saturday's Workout - Recovery and Flexibility <=============

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!

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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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