BMX Track Speed Endurance 12 Week Training Plan (NEWLY IMPROVED!)
13 weeks - $119.95
Total Hours: 85
Total Hours: 85
This 12 week Speed Endurance plan is designed for the Intermediate to Expert rider (the youngest age recommended to do this plan is 14yrs old) who is either looking to get back into shape to race, simply looking for some great structure, and or more importantly, looking to improve track speed endurance around the BMX track. This plan has a huge emphasis on improving overall track speed endurance which is the first component necessary to race without being limited physically. It's simple, you decrease your fatigue rate you will race better, finish stronger, and recover faster for the next lap. You will also be able to take on more technical work and improve because the limiting factor will not be fitness.
This plan includes on the bike training with sprints, full lap work and some road/stationary aerobic work. Also included as a bonus, basic strength conditioning (Gym circuit training). If you’re looking to improve your track speed, power endurance, lactic tolerance and moto recovery then this plan is a must! In 12 weeks, this plan will give you the ultimate BMX specific fitness base. This program will expose you to anaerobic threshold through carefully planned sprint intervals and full lap track work. Please keep in mind that this program is more to improve fitness to get around the track.
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 such as a strength/power sprinting plan. Also, if you have an important weekend of racing during the program, I have designed a week of training for you to follow for a proper taper (Week #13).
The athlete should be able to allocate only 30 to 120 minutes a day, 5-6 days a week for sprint and track training. This program also has allocated days to integrate you’re weekly gym strength regimen while being sensitive to recovery. The daily training is outlined in a comprehensive description and the daily workout can be emailed to you everyday, printed out or exported to outlook. Training days can be rotated to fit your track schedule as well.
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 skiing 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
BMX Ride (fartlek)
Planned Time: 0:30
Equipment: Clips/Race gear Description: Find a loop with various small hills and downhill decents that you can ride for 30 minutes. Sprint up the climbs at 50% effort and down the decents at 90% effort. Recovery is 30 seconds to 2 minutes between efforts. Warm up 10 minutes and cool down 10 minutes.
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 skiing 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
BMX Ride (fartlek)
Planned Time: 0:30
Equipment: Clips/Race gear Description: Find a loop with various small hills and downhill decents that you can ride for 30 minutes. Sprint up the climbs at 50% effort and down the decents at 90% effort. Recovery is 30 seconds to 2 minutes between efforts. Warm up 10 minutes and cool down 10 minutes.
Day #2
Sprints Anaerobic Threshold
Planned Time: 0:45
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 Volume: 2x3 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: 0:45
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 Volume: 2x3 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 #3
Track Endurance
Planned Time: 1:0
Track Endurance Equipment: Race Gear/ Clip pedals. Description: Warm up 10 minutes, 2-3 easy laps at medium intensity 60%. These are full laps but they have to be done with in the decribed intensity range or you will not be able to complete the workout. From the starting gate, go 100% to the first jump and then back your pedal intensity off by 40%. Continue to ride the track at 60%. Do not go above this effort and stay strict to the Rest Interval Time. Volume: 2 sets x 3 efforts (if you feel you can do another set, then by all means do it!) Rest Interval: 5 minutes between efforts and 10 between sets. This workout puts a huge emphasis on Lactic Acid Tolerance, which is the number one inhibitor to muscle contraction especially towards the end of the race.
Planned Time: 1:0
Track Endurance Equipment: Race Gear/ Clip pedals. Description: Warm up 10 minutes, 2-3 easy laps at medium intensity 60%. These are full laps but they have to be done with in the decribed intensity range or you will not be able to complete the workout. From the starting gate, go 100% to the first jump and then back your pedal intensity off by 40%. Continue to ride the track at 60%. Do not go above this effort and stay strict to the Rest Interval Time. Volume: 2 sets x 3 efforts (if you feel you can do another set, then by all means do it!) Rest Interval: 5 minutes between efforts and 10 between sets. This workout puts a huge emphasis on Lactic Acid Tolerance, which is the number one inhibitor to muscle contraction especially towards the end of the race.
Day #4
Custom
Planned Time: 0:45
GYM Work. First off, I have put into the program some basic gym strength training (anatomical adaptation) for you to do.Doing my gym training protocol is optional, however avoiding strength work is NOT optional. So if you wish, you can either implement your current strength regimen, hire a strength coach, or simply try my work. But this would be the day to do it. So everytime you see gym for the daily workout but you want to do your own program, place it here as I have designed today to be the day to do it! Continue to read if you would like to do my strength 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 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 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 40% of your 1 rep max. on any of the exercises. For example if your 1 rep max for Squat is 200lbs. then 40% would be 80lbs. 1. Half Squat x10 2. Flat Dumbell Bench x 10 3. Power 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. First off, I have put into the program some basic gym strength training (anatomical adaptation) for you to do.Doing my gym training protocol is optional, however avoiding strength work is NOT optional. So if you wish, you can either implement your current strength regimen, hire a strength coach, or simply try my work. But this would be the day to do it. So everytime you see gym for the daily workout but you want to do your own program, place it here as I have designed today to be the day to do it! Continue to read if you would like to do my strength 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 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 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 40% of your 1 rep max. on any of the exercises. For example if your 1 rep max for Squat is 200lbs. then 40% would be 80lbs. 1. Half Squat x10 2. Flat Dumbell Bench x 10 3. Power 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 #5
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 #6
Sprints Anaerobic Threshold
Planned Time: 0:45
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: 30 full cranks 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: 0:45
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: 30 full cranks 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 #7
Recovery Ride
Planned Time: 0:20
Recovery Ride 20 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: 0:20
Recovery Ride 20 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 #8
Custom
Planned Time: 0:45
GYM (place your gym program on this day or continue to do the following training) 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
GYM (place your gym program on this day or continue to do the following training) 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)