Race Ready 12 week Preparation Plan 8-12 yrs. old BMX Athlete
13 weeks - $119.95
Total Hours: 93
Total Hours: 93
The race ready series plans has it all. Specific sprints, track, and strength protocols that are pertinent to BMX racing!
This 12 week plan is for BMX athletes from intermediate to expert experience who races and practices weekly and is ready for specific BMX training and structure.
Has you’re kid plateau in speed and struggles to improve? This 12-week plan will expose the athlete to specific BMX structured training that will improve him in all areas BMX racing. Included are the components of sprint training that exposes the athlete to track speed endurance, strength, power, and maximum leg speed. Also included is an introduction of strength work to promote overall strength and conditioning for all muscle groups while being sensitive to joint development. These exercises are body weight bearing only and no weights are required. It comes with a fully detailed document (download from link) showing pictures as well as a detailed written description of all the exercises to be performed.
This 12-week plan is broken down into three 4-week cycles, step loaded with 3 low volume rest and recovery weeks to achieve progression and avoid the burnout. The third and final phase is a tapered phase by reducing volume and increasing specific intensity for a big event and or to continue on with a new structured training phase. Also included is a sample week to be used for those experts who are racing a big national on the weekend (placed in week #13). Just use this week to taper and pick up on the plan where you left off. The plan can be adjusted and days can be swapped out easily.
The athlete should be able to allocate only 30 to 60 minutes a day, 5-6 days a week for strength and sprint training. This program also has the athlete practicing at the track and racing with specific instructions for track work (including proper warm up and cool downs) every week. The daily training is outlined in a comprehensive description and the daily workout can be emailed to you everyday.
Please make sure that you can afford to sacrifice 12 weeks of training to make this plan effective.
Greg Romero is a former highly decorated professional BMX Athlete of 24 years. Greg has coached Elite BMX Athletes to National Championship Titles and UCI World Championship Medals. He is currently working with Olympic Hopefuls in preparation for the 2008 Olympic Summer Games.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Program Intro
Planned Time: 0:0
Program Intro. Thank you for purchasing this plan. As you can see I have days on where you should be frequently doing sprints, track work and strength work. If on the days I have prescribed track work for example, and you cannot go to the track on say "Wed", but you can go Tuessday, then go ahead and swap out Tuesday for Wednesday. But please, at least frequent ALL the workouts and recovery rides prescribe during the week. If you have any questions or thoughts, please email me and I will do my best to get back to you asap (info@bmxtraining.com). Also, many athletes doing my plans have had frequent questions regarding doing other activities in addition to the plan. Remember that adaptation is the key and if you look at the program over the course of the next 12 weeks, the demand for volumes/sets/reps/intensity progressively increases. In order to take on the weekly increasing demands, you will need to rest, recover, and also cool down well from each workout. So if I prescribe a recovery day, please refrain from going out and playing 3 hours worth of tennis. If you have to go to the lake and go water skiiing on a Saturday, please go out and reward yourself, but earn the reward by doing all the weekly workouts well. Pick up where you left off on the program (more on that at the end of this). Pay close attention on how you recover day to day and take notes. This program is great in finding out how you personally respond from a consistent weekly structure, and hopefully you will learn a great deal on what works for you and what doesn't. There are many different training protocols out there and the ones that I have prescribed are some of the best that myself, colleagues, and my coached elite athletes have responded very well from. Please understand that many of respond and adapt differently in terms of time. Added stress (work, school, life) also play a vital role in adaptation of any training plan. If you get sick or miss a workout, don't worry about making it up. Just pick up where it left off and feel free to alter the volume/reps or sets as to make a fluid transition back into the plan. Lastly, if you have an important weekend of racing during any week of this plan, please refer to week #13 as to what to do during the week of the race. This will give you a proper taper so you feel good for the weekend. Racing is sometimes the best training, so don't feel guilty! When you come back to train, don't worry about making up the week just pick up where we left off! Thanks and all the best with your training and racing efforts! Greg Romero info@bmxtraining.com
Workout #2
Sprints Jump Sprints regular
Planned Time: 1:0
Jump Sprints Equipment:Clip pedals/race gear. Instructions: On flat open road, mark start with a cone and pedal off 6 complete cranks, stop and mark finish with another cone. Approach the start cone coasting at 1-2 mph with pedas in the start position. In an all out effort, accelerate as hard and fast as you can to the finish cone. Keep the front wheel on the ground and straight all the way through the sprint. Soft pedal on seat for recovery. Sprint Length: 6 full cranks or until the gear has reached maximum cadence (windout). Volume: 2 sets X 6 efforts Rest Interval: 4 minutes between efforts and 8 between sets. Warm Up: 10 minutes pedaling w/ 2-3 warm up starts@3-4 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout). Notes:Mimics and improves starting power (acceleration to first jump and out of corners)
Planned Time: 0:0
Program Intro. Thank you for purchasing this plan. As you can see I have days on where you should be frequently doing sprints, track work and strength work. If on the days I have prescribed track work for example, and you cannot go to the track on say "Wed", but you can go Tuessday, then go ahead and swap out Tuesday for Wednesday. But please, at least frequent ALL the workouts and recovery rides prescribe during the week. If you have any questions or thoughts, please email me and I will do my best to get back to you asap (info@bmxtraining.com). Also, many athletes doing my plans have had frequent questions regarding doing other activities in addition to the plan. Remember that adaptation is the key and if you look at the program over the course of the next 12 weeks, the demand for volumes/sets/reps/intensity progressively increases. In order to take on the weekly increasing demands, you will need to rest, recover, and also cool down well from each workout. So if I prescribe a recovery day, please refrain from going out and playing 3 hours worth of tennis. If you have to go to the lake and go water skiiing on a Saturday, please go out and reward yourself, but earn the reward by doing all the weekly workouts well. Pick up where you left off on the program (more on that at the end of this). Pay close attention on how you recover day to day and take notes. This program is great in finding out how you personally respond from a consistent weekly structure, and hopefully you will learn a great deal on what works for you and what doesn't. There are many different training protocols out there and the ones that I have prescribed are some of the best that myself, colleagues, and my coached elite athletes have responded very well from. Please understand that many of respond and adapt differently in terms of time. Added stress (work, school, life) also play a vital role in adaptation of any training plan. If you get sick or miss a workout, don't worry about making it up. Just pick up where it left off and feel free to alter the volume/reps or sets as to make a fluid transition back into the plan. Lastly, if you have an important weekend of racing during any week of this plan, please refer to week #13 as to what to do during the week of the race. This will give you a proper taper so you feel good for the weekend. Racing is sometimes the best training, so don't feel guilty! When you come back to train, don't worry about making up the week just pick up where we left off! Thanks and all the best with your training and racing efforts! Greg Romero info@bmxtraining.com
Workout #2
Sprints Jump Sprints regular
Planned Time: 1:0
Jump Sprints Equipment:Clip pedals/race gear. Instructions: On flat open road, mark start with a cone and pedal off 6 complete cranks, stop and mark finish with another cone. Approach the start cone coasting at 1-2 mph with pedas in the start position. In an all out effort, accelerate as hard and fast as you can to the finish cone. Keep the front wheel on the ground and straight all the way through the sprint. Soft pedal on seat for recovery. Sprint Length: 6 full cranks or until the gear has reached maximum cadence (windout). Volume: 2 sets X 6 efforts Rest Interval: 4 minutes between efforts and 8 between sets. Warm Up: 10 minutes pedaling w/ 2-3 warm up starts@3-4 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout). Notes:Mimics and improves starting power (acceleration to first jump and out of corners)
Day #2
Sprints (duo)
Planned Time: 1:0
BMX Sprints (duo) Equipment: Clips/Race gear. Description: This is a two part sprint. On flat ground, do a stand start for 5 full cranks, coast and then do a jump sprint for another 5 full cranks. The coast should be 3-4 seconds long. (jump sprint is bassically getting on the gas at 100% effort while moving, i.e., like coming out of a corner or off a jump) Volume:2x4 efforts with 4 minutes rest and 10 between sets Warm Up: 10 minutes w/ 2-3 stand starts 3-4 pedals long Cool Down: 10 minutes soft pedal This is simualting power off the start and leg speed/power after a jump or a corner in a moto.
Planned Time: 1:0
BMX Sprints (duo) Equipment: Clips/Race gear. Description: This is a two part sprint. On flat ground, do a stand start for 5 full cranks, coast and then do a jump sprint for another 5 full cranks. The coast should be 3-4 seconds long. (jump sprint is bassically getting on the gas at 100% effort while moving, i.e., like coming out of a corner or off a jump) Volume:2x4 efforts with 4 minutes rest and 10 between sets Warm Up: 10 minutes w/ 2-3 stand starts 3-4 pedals long Cool Down: 10 minutes soft pedal This is simualting power off the start and leg speed/power after a jump or a corner in a moto.
Day #3
BMX Track Practice (non-race week)
Planned Time: 1:30
BMX Track Practice Equipment: Clips/Race gearing Warm up: 2-3 easy laps on track (no more than 85% effort). Gates:2x4 gates to the first turn. Rest 3-4 minutes 8-10 between sets. Track Work: 2x3 working 2 straights per effort at 100% intensity. Rolling start out of first turn. Rest 4-5 minutes 8-10 between sets. Recovery: Soft pedal 10-15 minutes after workout, drinking carb drink simaltanously. Stretch each muscle, hold for 20 seconds each. Notes: Sip on a carb drink througout workout to maintain blood glucose levels. Duration of workout will be 1.5 hours so show up early if needed.
Planned Time: 1:30
BMX Track Practice Equipment: Clips/Race gearing Warm up: 2-3 easy laps on track (no more than 85% effort). Gates:2x4 gates to the first turn. Rest 3-4 minutes 8-10 between sets. Track Work: 2x3 working 2 straights per effort at 100% intensity. Rolling start out of first turn. Rest 4-5 minutes 8-10 between sets. Recovery: Soft pedal 10-15 minutes after workout, drinking carb drink simaltanously. Stretch each muscle, hold for 20 seconds each. Notes: Sip on a carb drink througout workout to maintain blood glucose levels. Duration of workout will be 1.5 hours so show up early if needed.
Day #4
Custom
Planned Time: 0:45
Circuit Training (body weight only) Please download my document that shows pictures and describes each exercise on how it hsould be performed. My link is www.bmxtraining.com/bmxexercise812.pdf Warm up 5 minutes on bike (stationary/bmx) moderate intenisty w/ a few 5 second sprints. Continue warm up doing one circuit with half the reps, taking your time, paying attention to form. Start workout and focus on going down slow paying close atttention to technique. Speed of contraction is medium speed. Rest 90 seconds between each exercise. Rest 3 minutes between each circuit. Volume: 2 complete circuits excluding warm up. 1. Half Squat x10 2. Push Ups x8-10 3. Abs V-Ups x8-10 4. Jump Rope x20 5. Pull Ups/Chin Ups x4-6 6. 1 Footed Skipping x10 7. Bench/Chair Dips x10 8. 1 legged squats x5 ea. 9. 5 second sprint on bike (stationary/bmx) Recovery: 10 minute soft pedal on bike (stationary/bmx) followed by light stretching.
Planned Time: 0:45
Circuit Training (body weight only) Please download my document that shows pictures and describes each exercise on how it hsould be performed. My link is www.bmxtraining.com/bmxexercise812.pdf Warm up 5 minutes on bike (stationary/bmx) moderate intenisty w/ a few 5 second sprints. Continue warm up doing one circuit with half the reps, taking your time, paying attention to form. Start workout and focus on going down slow paying close atttention to technique. Speed of contraction is medium speed. Rest 90 seconds between each exercise. Rest 3 minutes between each circuit. Volume: 2 complete circuits excluding warm up. 1. Half Squat x10 2. Push Ups x8-10 3. Abs V-Ups x8-10 4. Jump Rope x20 5. Pull Ups/Chin Ups x4-6 6. 1 Footed Skipping x10 7. Bench/Chair Dips x10 8. 1 legged squats x5 ea. 9. 5 second sprint on bike (stationary/bmx) Recovery: 10 minute soft pedal on bike (stationary/bmx) followed by light stretching.
Day #5
Sprints Flying Jump
Planned Time: 0:45
Flying Jump Sprints Equipment:Clip pedals/race gear. Instructions: On flat open road, mark start with a cone and pedal off 8-10 complete cranks, stop and mark finish with another cone. Approach the start cone coasting at 10-12 mph with pedas in the start position. In an all out effort, accelerate as hard and fast as you can to the finish cone. Keep the front wheel on the ground and straight all the way through the sprint. Soft pedal on seat for recovery. Sprint Length: 8-10 full cranks Volume: 2 sets X 3 efforts Rest Interval: 3-4 minutes between efforts and 6 minutes between sets. Warm Up: 10 minutes pedaling w/ 2-3 warm up flying starts@4-6 cranks long. Cool Down: 10 minutes soft pedal (if no other protocol is planned after this workout) followed by light stretching.
Planned Time: 0:45
Flying Jump Sprints Equipment:Clip pedals/race gear. Instructions: On flat open road, mark start with a cone and pedal off 8-10 complete cranks, stop and mark finish with another cone. Approach the start cone coasting at 10-12 mph with pedas in the start position. In an all out effort, accelerate as hard and fast as you can to the finish cone. Keep the front wheel on the ground and straight all the way through the sprint. Soft pedal on seat for recovery. Sprint Length: 8-10 full cranks Volume: 2 sets X 3 efforts Rest Interval: 3-4 minutes between efforts and 6 minutes between sets. Warm Up: 10 minutes pedaling w/ 2-3 warm up flying starts@4-6 cranks long. Cool Down: 10 minutes soft pedal (if no other protocol is planned after this workout) followed by light stretching.
Day #6
BMX Racing
Planned Time: 2:0
Just Race. The goal should be to finsh consistent every lap. Focus on the things you can control and don't invest in things you can not control (compeition, lane assignments, weather, etc.) Practice: Warm up: 1-2 easy laps on track with starts (no more than 85% effort). Gates:1x3 gates to the first turn. Rest 4 minutes Track Work: 1x2 working 2 straights per effort at 100% intensity. Rolling start out of first turn. Rest 5 minutes 8-10 between sets. Recovery: Soft pedal 8-10 minutes after practice, drinking carb drink simaltanously. Notes: Sip on a carb drink througout race to maintain blood glucose levels.
Planned Time: 2:0
Just Race. The goal should be to finsh consistent every lap. Focus on the things you can control and don't invest in things you can not control (compeition, lane assignments, weather, etc.) Practice: Warm up: 1-2 easy laps on track with starts (no more than 85% effort). Gates:1x3 gates to the first turn. Rest 4 minutes Track Work: 1x2 working 2 straights per effort at 100% intensity. Rolling start out of first turn. Rest 5 minutes 8-10 between sets. Recovery: Soft pedal 8-10 minutes after practice, drinking carb drink simaltanously. Notes: Sip on a carb drink througout race to maintain blood glucose levels.
Day #7
Recovery Ride
Planned Time: 0:20
Recovery Ride 20-30 minutes easy pedal on a stationary bike or road bike with very little if not, no resistance. Stretch afterwards.
Planned Time: 0:20
Recovery Ride 20-30 minutes easy pedal on a stationary bike or road bike with very little if not, no resistance. Stretch afterwards.
Day #8
Custom
Planned Time: 0:30
Circuit Training (body weight only) Warm up 5 minutes on bike (stationary/bmx) moderate intenisty w/ a few 5 second sprints. Continue warm up doing one circuit with half the reps, taking your time, paying attention to form. Start workout and focus on going down slow paying close atttention to technique. Speed of contraction is medium speed. Rest 90 seconds between each exercise. Rest 3 minutes between each circuit. Volume: 2 complete circuits excluding warm up. 1. Half Squat x12 2. Push Ups x10 3. Abs V-Ups x10 4. Jump Rope x25 5. Pull Ups/Chin Ups x4-6 6. 1 Footed Skipping x12 7. Bench/Chair Dips x12 8. 1 legged squats x8 ea. 9. 5 second sprint on bike (stationary/bmx) Recovery: 10 minute soft pedal on bike (stationary/bmx) followed by light stretching.
Planned Time: 0:30
Circuit Training (body weight only) Warm up 5 minutes on bike (stationary/bmx) moderate intenisty w/ a few 5 second sprints. Continue warm up doing one circuit with half the reps, taking your time, paying attention to form. Start workout and focus on going down slow paying close atttention to technique. Speed of contraction is medium speed. Rest 90 seconds between each exercise. Rest 3 minutes between each circuit. Volume: 2 complete circuits excluding warm up. 1. Half Squat x12 2. Push Ups x10 3. Abs V-Ups x10 4. Jump Rope x25 5. Pull Ups/Chin Ups x4-6 6. 1 Footed Skipping x12 7. Bench/Chair Dips x12 8. 1 legged squats x8 ea. 9. 5 second sprint on bike (stationary/bmx) Recovery: 10 minute soft pedal on bike (stationary/bmx) followed by light stretching.