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Week 9 - 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 9 gets back to a regular schedule having completed our second round of Lactate Threshold tests in week 8. Expect two strength training days (Maximum Strength (MS) Period), and four cardio workouts. There IS a scheduled workout on Christmas day so plan accordingly. Monday is a complete rest day.

Week nine goals:

  • All sets during MS strength training need to go to full muscle failure.
  • Make sure your intake of protein is adequate for recovery and rebuilding of muscle tissue.
  • Keep HR during Tempo efforts very steady.

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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