Race Ready 12 Week Preparation Plan 13-16 yrs. old BMX Athlete
13 weeks - $119.95
Total Hours: 95
Total Hours: 95
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. This athlete must have some experience with weight training.
Have you plateau in speed and have run out of ideas on how 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. This is an Anatomical Adaptation phase that involves the whole body through a circuit training method. (AFTER PURCHASING PLAN PLEASE EMAILGREG FOR DETAILED EXERCISE DESCRIPTION DOCUMENT info@bmxtraining.com )
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.
The athlete should be able to allocate only 30 to 120 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 Flying Jump
Planned Time: 1:0
Flying Jump Sprints Equipment:Clip pedals/race gear. 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 at 10 mph with pedals 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 full cranks Volume: 2 sets X 5 efforts Rest Interval: 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. This mimics acceleration out of long 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 Flying Jump
Planned Time: 1:0
Flying Jump Sprints Equipment:Clip pedals/race gear. 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 at 10 mph with pedals 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 full cranks Volume: 2 sets X 5 efforts Rest Interval: 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. This mimics acceleration out of long corners.
Day #2
Custom
Planned Time: 0:45
GYM Work. Please download my pdf document that describes exercises and may give you some alternatives if you don't wish to do, or have some limitations on doing some of the exercises that I reccomend below. The link is http://www.bmxtraining.com/bmxtraining.com/strengthbmx.pdf You will also need to perform a 1rm test on several exercises to establish your current baseline numbers so you can determine the proper working weights of the prescribed exercises/reps/sets that I call out. The following document will tel you how to perform the tests. The document can be found on my link http://www.bmxtraining.com/bmxtraining.com/1rm.pdf Please perform the tests and go through each exercise and get a feel for each. If you feel pain, stop and consult a local certified strength coach in your gym. Circuit Training This is your first day in the gym. Take your time and be patient. Take note on what is hard and what is easy. The goal here is to expose all the muscles, ligaments and tendons to the movement. Lifting heavy is not the emphasis here. Warm up 5 minutes on exercise bike moderate intenisty w/ a few 5 second sprints. Continue warm up doing one circuit with half the reps, taking your time. Start workout and focus on going down slow paying close atttention to technique. Speed of contraction is slow speed. Rest 90 seconds between each exercise. Rest 3 minutes between each circuit. Volume: 2 complete circuits excluding warm up. The weight should not exceed 30% of your 1 rep max. on any of the exercises. For example if your 1 rep max for bench is 150lbs. then 30% would be 45lbs. 1. Half Squat x10 2. Flat Dumbell Bench x 10 3. Deadlifts x5 4. Abs V-Ups x10 5. Jump Rope x20 6. Pull Ups/Chin Ups x5 7. Dumbell Step Ups x8 ea. leg 8. Bench/Chair Dips x8 9. 1 legged dumbell squats x5 ea. leg (15% of 1 rep max squat)
Planned Time: 0:45
GYM Work. Please download my pdf document that describes exercises and may give you some alternatives if you don't wish to do, or have some limitations on doing some of the exercises that I reccomend below. The link is http://www.bmxtraining.com/bmxtraining.com/strengthbmx.pdf You will also need to perform a 1rm test on several exercises to establish your current baseline numbers so you can determine the proper working weights of the prescribed exercises/reps/sets that I call out. The following document will tel you how to perform the tests. The document can be found on my link http://www.bmxtraining.com/bmxtraining.com/1rm.pdf Please perform the tests and go through each exercise and get a feel for each. If you feel pain, stop and consult a local certified strength coach in your gym. Circuit Training This is your first day in the gym. Take your time and be patient. Take note on what is hard and what is easy. The goal here is to expose all the muscles, ligaments and tendons to the movement. Lifting heavy is not the emphasis here. Warm up 5 minutes on exercise bike moderate intenisty w/ a few 5 second sprints. Continue warm up doing one circuit with half the reps, taking your time. Start workout and focus on going down slow paying close atttention to technique. Speed of contraction is slow speed. Rest 90 seconds between each exercise. Rest 3 minutes between each circuit. Volume: 2 complete circuits excluding warm up. The weight should not exceed 30% of your 1 rep max. on any of the exercises. For example if your 1 rep max for bench is 150lbs. then 30% would be 45lbs. 1. Half Squat x10 2. Flat Dumbell Bench x 10 3. Deadlifts x5 4. Abs V-Ups x10 5. Jump Rope x20 6. Pull Ups/Chin Ups x5 7. Dumbell Step Ups x8 ea. leg 8. Bench/Chair Dips x8 9. 1 legged dumbell squats x5 ea. leg (15% of 1 rep max squat)
Day #3
BMX Track Practice (race week)
Planned Time: 1:0
BMX Track Practice Equipment: Clips/Race gearing Warm up: 1-2 easy laps on track and 1-2 starts (no more than 85% effort). Gates:2x3 gates to the first turn. Rest 4 minutes Track Work: 1x3 working 2 straights per effort at 90% intensity. Rolling start out of first turn. Rest 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.
Planned Time: 1:0
BMX Track Practice Equipment: Clips/Race gearing Warm up: 1-2 easy laps on track and 1-2 starts (no more than 85% effort). Gates:2x3 gates to the first turn. Rest 4 minutes Track Work: 1x3 working 2 straights per effort at 90% intensity. Rolling start out of first turn. Rest 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.
Day #4
Recovery Ride
Planned Time: 0:30
Recovery Ride 30 minutes easy pedal on a stationary bike or road bike with very little if not, no resistance. Stretch afterwards. Rest for the rest of the day!
Planned Time: 0:30
Recovery Ride 30 minutes easy pedal on a stationary bike or road bike with very little if not, no resistance. Stretch afterwards. Rest for the rest of the day!
Day #5
Sprints Anaerobic Threshold
Planned Time: 1:0
BMX Sprints Anaerobic Threshold Equipment: Clip pedals/Race Gearing/2 cones Description: These are all out 100% effort sprints from a stand start (dead stop) or rolling start (coasting with cranks in start position at 1-2 mph). These can also be mixed in with a gate such as electronic drop or trigger release (Stumpy Style). Total length of sprint: 25 full cranks Mark off the start and stop with cones. Volume: 2x4 efforts with 2 minutes rest and 10 between sets. Warm Up: 10 minutes pedaling w/ 2-3 warm up starts@5 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout). Note: This exercise is to build a lactate tolerance and improve the ability to recover and remove lactic byproduct efficiently.
Planned Time: 1:0
BMX Sprints Anaerobic Threshold Equipment: Clip pedals/Race Gearing/2 cones Description: These are all out 100% effort sprints from a stand start (dead stop) or rolling start (coasting with cranks in start position at 1-2 mph). These can also be mixed in with a gate such as electronic drop or trigger release (Stumpy Style). Total length of sprint: 25 full cranks Mark off the start and stop with cones. Volume: 2x4 efforts with 2 minutes rest and 10 between sets. Warm Up: 10 minutes pedaling w/ 2-3 warm up starts@5 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout). Note: This exercise is to build a lactate tolerance and improve the ability to recover and remove lactic byproduct efficiently.
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:2x3 gates to the first turn. Rest 4 minutes between gates. Track Work: 1x3 working 2 straights per effort at 100% intensity. Rolling start out of first turn. Rest 5 minutes. 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:2x3 gates to the first turn. Rest 4 minutes between gates. Track Work: 1x3 working 2 straights per effort at 100% intensity. Rolling start out of first turn. Rest 5 minutes. 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
Sprints Maximum Speed (flying sprints)
Planned Time: 0:45
Maximum Speed (flying sprints) Equipment:Clip pedals/race gear. Instructions: On downhill open road, mark start with a cone and pedal off 15 complete cranks, stop and mark finish with another cone. Approach the start cone coasting at 95% of your maximum effort/speed with pedals in the start position. In an all out effort, when you cross the start cone, start pedalling as fast as you can to the finish cone. *If you can start further away from the start cone, less effort and energy spent when doing the actual sprint and more focus on improving maxiumum speed. Technique: Keep the front wheel on the ground and straight all the way through the sprint. Keep arms and legs realxed so as to "spin" through the pedal stroke. Keep abs tight and shoulders back. Soft pedal on seat for recovery. Sprint Length: 15 full cranks Volume: 1x5 efforts Rest Interval: 7-8 minutes between efforts or until full recovery. Warm Up: 10 minutes pedaling w/ 2-3 warm up flying starts@10 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout).
Planned Time: 0:45
Maximum Speed (flying sprints) Equipment:Clip pedals/race gear. Instructions: On downhill open road, mark start with a cone and pedal off 15 complete cranks, stop and mark finish with another cone. Approach the start cone coasting at 95% of your maximum effort/speed with pedals in the start position. In an all out effort, when you cross the start cone, start pedalling as fast as you can to the finish cone. *If you can start further away from the start cone, less effort and energy spent when doing the actual sprint and more focus on improving maxiumum speed. Technique: Keep the front wheel on the ground and straight all the way through the sprint. Keep arms and legs realxed so as to "spin" through the pedal stroke. Keep abs tight and shoulders back. Soft pedal on seat for recovery. Sprint Length: 15 full cranks Volume: 1x5 efforts Rest Interval: 7-8 minutes between efforts or until full recovery. Warm Up: 10 minutes pedaling w/ 2-3 warm up flying starts@10 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout).
Day #8
Custom
Planned Time: 0:45
Circuit Training Warm up 5 minutes on exercise bike moderate intenisty w/ a few 5 second sprints. Continue warm up doing one circuit with half the reps, taking your time. Start workout and focus on going down slow paying close atttention to technique. Speed of contraction is slow speed. Rest 90 seconds between each exercise. Rest 3 minutes between each circuit. Volume: 3 complete circuits excluding warm up. The weight should not exceed 35% of your 1 rep max. on any of the exercises. For example if your 1 rep max for bench is 150lbs. then 35% would be around 50-55lbs. 1. Half Squat x10 2. Flat Dumbell Bench x 10 3. Deadlifts x5 4. Abs V-Ups x10 5. Jump Rope x20 6. Pull Ups/Chin Ups x5 7. Dumbell Step Ups x8 ea. leg 8. Bench/Chair Dips x8 9. 1 legged dumbell squats x5 ea. leg (15% of 1 rep max squat)
Planned Time: 0:45
Circuit Training Warm up 5 minutes on exercise bike moderate intenisty w/ a few 5 second sprints. Continue warm up doing one circuit with half the reps, taking your time. Start workout and focus on going down slow paying close atttention to technique. Speed of contraction is slow speed. Rest 90 seconds between each exercise. Rest 3 minutes between each circuit. Volume: 3 complete circuits excluding warm up. The weight should not exceed 35% of your 1 rep max. on any of the exercises. For example if your 1 rep max for bench is 150lbs. then 35% would be around 50-55lbs. 1. Half Squat x10 2. Flat Dumbell Bench x 10 3. Deadlifts x5 4. Abs V-Ups x10 5. Jump Rope x20 6. Pull Ups/Chin Ups x5 7. Dumbell Step Ups x8 ea. leg 8. Bench/Chair Dips x8 9. 1 legged dumbell squats x5 ea. leg (15% of 1 rep max squat)