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Week 9 - Friday Workout

by Coach Seiji


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This is the second strength workout in the second week of the Maximum Strength (MS) period. All upper and lower body exercises are 3 sets while the core is 2. Workouts are now done in straight sets. Do NOT do circuits.

Make sure your intake of protein is adequate for recovery and rebuilding of muscle tissue.

Strength: Maximum Strength Phase
Planned Time: 1:00

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

Gym Based Workout

TRX Based Workout (please note: this link goes to the Strength Maintenance workouts. Exercises are the same. "Sets" should read 3 for all upper and lower body exercises and 2 for core. "Reps" should read 8 to 10. "Intensity" should read, set angle to fail on 8-10 reps on first set.)

Alternate Workout: None

  1. Exercises are to be done in straight sets. This means that you complete all three sets of the first exercise before you do the second exercise.
  2. 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 - Easy Cardio <================

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 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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  1. Gravatar
    Lacey January 07, 2011 at 7:13 am

    Thanks for the step by step on the TRX workout... good stuff!

  2. Gravatar
    Racer X Virtual Trainer January 10, 2011 at 3:28 pm

    Not a problem. That is what we are here for!

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