ABA GRANDS 4 Week Training Plan 12 &Under Expert
4 weeks - $69.95
Total Hours: 10
Total Hours: 10
Do you want your rider to accomplish their racing goals at the USABMX 2012 Grand Nationals in Tulsa, Oklahoma? This 4 week program is an expert level-high intensity program with lots of work to cover in the first 3 weeks. Please allocate 1-2 hours per day for training. There will be back to back workouts so be prepared to work. The last week will be a taper and will include instructions on how to warm up on race day. This program involves track workouts, sprint workouts, core workouts and plenty of plyos/body weight strengthening exercises to get your rider at his physical best for the weekend!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
Sprints: Jump Sprints (Flat Road)
Planned Time: 1:00:00
Instructions: On flat open road, mark start with a cone and pedal off 8 complete cranks, stop and mark finish with another cone. Approach the start cone coasting... BUY NOW TO READ MORE.
Planned Time: 1:00:00
Instructions: On flat open road, mark start with a cone and pedal off 8 complete cranks, stop and mark finish with another cone. Approach the start cone coasting... BUY NOW TO READ MORE.
Workout #2 : Custom
Program Intro
Planned Time: 0:00:00
Congratulations on purchasing the ABA Grand National 4 week program for the 12 and under expert rider.
Planned Time: 0:00:00
Congratulations on purchasing the ABA Grand National 4 week program for the 12 and under expert rider.
Workout #3 : Strength
12 & Under Strength Circuit
A “CIRCUIT” is a series of exercises to be performed one after another rest and then repeat the circuit. Before we start the strength training circuit, we must do a proper warm up of both a "general warm up" and a "specific warm up." The order of this workout goes as follows...BUY NOW TO READ MORE!
A “CIRCUIT” is a series of exercises to be performed one after another rest and then repeat the circuit. Before we start the strength training circuit, we must do a proper warm up of both a "general warm up" and a "specific warm up." The order of this workout goes as follows...BUY NOW TO READ MORE!
Workout #4 : Strength
Core Circuit (10-15 minutes after your track workout)
Core Circuit: The goal is to improve the neurological and muscular ability of the core to help with everything from...READ MORE BUY IT NOW!
Core Circuit: The goal is to improve the neurological and muscular ability of the core to help with everything from...READ MORE BUY IT NOW!
Workout #5 : Bike
Gates at the Track and Full Laps
Planned Time: 1:00:00
Gates and Full Laps at the track: The goal is to improve the neurological ability to accelerate out of the gate. In addition, this is the time to reprogram any new training adaptions acquired through strength, sprint, and or interval training. This workout is not to be viewed as a fitness workout and the athlete should not feel like they're extremely exhausted... BUY NOW TO READ MORE.
Planned Time: 1:00:00
Gates and Full Laps at the track: The goal is to improve the neurological ability to accelerate out of the gate. In addition, this is the time to reprogram any new training adaptions acquired through strength, sprint, and or interval training. This workout is not to be viewed as a fitness workout and the athlete should not feel like they're extremely exhausted... BUY NOW TO READ MORE.
Workout #6 : Strength
12 & Under Strength Circuit
A “CIRCUIT” is a series of exercises to be performed one after another rest and then repeat the circuit. Before we start the strength training circuit, we must do a proper warm up of both a "general warm up" and a "specific warm up." The order of this workout goes as follows...BUY NOW TO READ MORE!
A “CIRCUIT” is a series of exercises to be performed one after another rest and then repeat the circuit. Before we start the strength training circuit, we must do a proper warm up of both a "general warm up" and a "specific warm up." The order of this workout goes as follows...BUY NOW TO READ MORE!
Workout #7 : Bike
Sprint Training (low torque force development)
The goal is to improve the neurological ability to accelerate the body effectively from low speeds. In addition this technique will help improve the core specifically, improve their acceleration power &....READ MORE BUY IT NOW!
The goal is to improve the neurological ability to accelerate the body effectively from low speeds. In addition this technique will help improve the core specifically, improve their acceleration power &....READ MORE BUY IT NOW!
Workout #8 : Day Off
Day Off
Planned Time: 0:00:00
Take a day off. Rest. You will need it for the weekend.
Planned Time: 0:00:00
Take a day off. Rest. You will need it for the weekend.
Workout #9 : Bike
Track Work (first straight development)
Planned Time: 1:45:00
The goal is to improve the neurological ability to accelerate out of the gate. In addition, this is the time to reprogram any new training adaptions acquired through strength, sprint, and... READ MORE BUY IT NOW!
Planned Time: 1:45:00
The goal is to improve the neurological ability to accelerate out of the gate. In addition, this is the time to reprogram any new training adaptions acquired through strength, sprint, and... READ MORE BUY IT NOW!