2009 UCI WORLD CHAMPIONSHIP (Adelaide. Australia) 5 Week Training Plan 13yrs and under Expert
5 weeks - $99.95
Total Hours: 24
Total Hours: 24
Going to the 2009 UCI Worlds in Adelaide Australia? Are you prepared?
This 5 week preparation program is to get the athlete in physical peak condition thus improve confidence for the UCI World Championships in Adelaide! This plan is designed for athletes 13 and Under Experts, both boys and girls. This plan has it all: Sprint training targeting stand start power, acceleration and top end leg speed. Plyometric training will enhance power on the bike and there is also a comprehensive strength conditioning structured into the plan! Everyday you will get an email of what to do with a full description of the sprint training, volume, efforts and rest. The strength portion will tell you the volume, reps and sets. You can also have the flexibility to swap days out for others as long as you get in all of the frequency in each week. For example, if I call for strength training on a day your local track is running practice, then you can swap out the day practice day with the strength day. The strength portion of the plan comes with a link to download my exercise document complete with written descriptions and pictures on how to perform the exercises.The athlete requirement involves experience with some sprint training and strength training. This structured program will be based off of the demands of the Worlds Track with being sensitive to the big, steep, and fast starting hill. first straight, demands of the length of the track. The plan is to simply enhance your power out of the gate, acceleration and leg speed down the start hill to the first jump, top end leg speed, and power endurance to get you to the finish line strong.This 5-week plan is broken down into five 1-week cycles, step loaded for progression. Rest and recovery days have been calculated to achieve progression and adaptations to the demands of the event. The last 10 days of the program begins with a tapering effect that will enable the athletes body to remove fatigue, yet keep the stimulus for a true peak performance effect. The athlete will go in to this event with more confidence than ever!
The athlete should be able to allocate only 30 to 120 minutes a day, 5-6 days a week for sprint/track/strength/plyo 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 will be emailed to you everyday. The plan can be adjusted by you to meet your weekly schedule plans.
Please make sure that you can make the sacrifice of sticking to the training to make this plan effective.(This plan will work for all ages under 13, both girls and boys) Please consult with a physician to make sure your athlete is cleared to train.
THIS PLAN MUST START NO LATER THAN JUNE 16th!
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
Custom
Planned Time: 0:0
Congratulations on purchasing the 2009 UCI World Championship 5 week program for 13yrs. and under. Program Intro. As you can see I have days on where you should be frequently doing sprints, track work and strength/power work. On the days I have prescribed track work and you can not 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 complete the frequency of ALL the workouts 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 4 weeks, the demand for volumes/sets/reps/intensity progressively increases and also may decrease at times by design. In order to take on the weekly increasing demands, you will need to rest, recover, and also cool down well during and after each workout. So if I prescribe a recovery day, please refrain from going out and playing 3 hours worth of tennis. If you get sick, simply 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 us respond and adapt differently in terms of time. Added stress (work, school, life) also plays 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, simply cut the work load by 25-50%. So for example, I call for 2x5 sprints. either do 1 set of sprints or 2x3. 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! Other than that, plan on showing up to the 2009 UCI Worlds more powerful and faster than ever. Vision yourself doing well and focus on your goals of this event during your training day to day. This is how the pros do it, there is no reason why you can't focus the same either! In terms of goals, the number one goal that the athlete should be focusing on is being better than self. If you focus on that, then that's all you can control, and more than likely you will accomplish that goal in Australia. Again, thank you for entrusting me with your preparation, and all the best with your training and racing efforts! Greg Romero info@bmxtraining.com
Workout #2
Custom
Planned Time: 1:0
First week's goal is to introduce you to the training with an emphasis for you to making sense of each workout so you can do the future ones smoothly. I want you to always do the warm ups correctly with intentions of reaching the goals you have in Desoto! If done properly as prescribed, your body will repsond to the first sevral weeks of training without feeling overwhelmed. BMX Sprints "Jump Sprints" Equipment:Clip pedals/race gear. Instructions: On flat open road, mark start with a cone and pedal off 10 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: 10 full cranks or until the gear has reached maximum cadence (windout). Volume: 2 sets X 7 efforts Rest Interval: 2-3 minutes between efforts and 5 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
Congratulations on purchasing the 2009 UCI World Championship 5 week program for 13yrs. and under. Program Intro. As you can see I have days on where you should be frequently doing sprints, track work and strength/power work. On the days I have prescribed track work and you can not 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 complete the frequency of ALL the workouts 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 4 weeks, the demand for volumes/sets/reps/intensity progressively increases and also may decrease at times by design. In order to take on the weekly increasing demands, you will need to rest, recover, and also cool down well during and after each workout. So if I prescribe a recovery day, please refrain from going out and playing 3 hours worth of tennis. If you get sick, simply 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 us respond and adapt differently in terms of time. Added stress (work, school, life) also plays 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, simply cut the work load by 25-50%. So for example, I call for 2x5 sprints. either do 1 set of sprints or 2x3. 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! Other than that, plan on showing up to the 2009 UCI Worlds more powerful and faster than ever. Vision yourself doing well and focus on your goals of this event during your training day to day. This is how the pros do it, there is no reason why you can't focus the same either! In terms of goals, the number one goal that the athlete should be focusing on is being better than self. If you focus on that, then that's all you can control, and more than likely you will accomplish that goal in Australia. Again, thank you for entrusting me with your preparation, and all the best with your training and racing efforts! Greg Romero info@bmxtraining.com
Workout #2
Custom
Planned Time: 1:0
First week's goal is to introduce you to the training with an emphasis for you to making sense of each workout so you can do the future ones smoothly. I want you to always do the warm ups correctly with intentions of reaching the goals you have in Desoto! If done properly as prescribed, your body will repsond to the first sevral weeks of training without feeling overwhelmed. BMX Sprints "Jump Sprints" Equipment:Clip pedals/race gear. Instructions: On flat open road, mark start with a cone and pedal off 10 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: 10 full cranks or until the gear has reached maximum cadence (windout). Volume: 2 sets X 7 efforts Rest Interval: 2-3 minutes between efforts and 5 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
Uphill Jump Sprints
Planned Time: 0:45
Uphill Jump Sprints Equipment:Clip pedals/ race gear. Instructions: On slight uphill open road, mark start with a cone and pedal off 6 complete cranks, stop and mark finish with another cone. Aproach the start cone as slow as you can and immediately take off in and all out effort to accelerate as hard and fast as you can to start cone. "The take off should mimic the second half pedal coming out of the gate, so also try starting with the non-starting pedal. Try out both, it won't hurt. The focus of the exercise is to generate the "force" component of "power" which in gerneral terms will enhance acceleration out of the gate to the first jump. Keep the front wheel on the ground and straight all the way through the sprint. Try to stand tall by keeping arms straight as possible. Keep from crouching over the bars. Sprint Length: 6 full cranks Volume: 2 sets X 6 efforts Rest Interval: 2-4 minutes between efforts and 6 between sets (Soft pedal on seat for recovery). The longer the rest the better as the ATP energy system needs time to recover to full capacity. If the ATP system isn't fully recovered while doing another effort then the speed component will be compromised, meaning you will be teaching the muscles to explode slower. Warm Up: 10 minutes pedaling w/ 3-5 warm up starts@2-3 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout). Note: This improves rate of contraction for acceleration.
Planned Time: 0:45
Uphill Jump Sprints Equipment:Clip pedals/ race gear. Instructions: On slight uphill open road, mark start with a cone and pedal off 6 complete cranks, stop and mark finish with another cone. Aproach the start cone as slow as you can and immediately take off in and all out effort to accelerate as hard and fast as you can to start cone. "The take off should mimic the second half pedal coming out of the gate, so also try starting with the non-starting pedal. Try out both, it won't hurt. The focus of the exercise is to generate the "force" component of "power" which in gerneral terms will enhance acceleration out of the gate to the first jump. Keep the front wheel on the ground and straight all the way through the sprint. Try to stand tall by keeping arms straight as possible. Keep from crouching over the bars. Sprint Length: 6 full cranks Volume: 2 sets X 6 efforts Rest Interval: 2-4 minutes between efforts and 6 between sets (Soft pedal on seat for recovery). The longer the rest the better as the ATP energy system needs time to recover to full capacity. If the ATP system isn't fully recovered while doing another effort then the speed component will be compromised, meaning you will be teaching the muscles to explode slower. Warm Up: 10 minutes pedaling w/ 3-5 warm up starts@2-3 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout). Note: This improves rate of contraction for acceleration.
Day #3
Track Endurance 2
Planned Time: 1:0
Track Endurance 2 Equipment: Race Gear and ClipPedals Description: Warm up 10 minutes, 2-3 easy laps at medium intensity 60%. These are full laps 100% from the gate to the first corner. Out of the first corner to the finish line, the intensity needs to drop down 10-15%, yet be fast enough to make it accross jumps, no need to kill yourself mentally, just get to the line, but pedal past it with 2 extra pedals! Stay strict to the Rest Interval Time! Volume: 2 sets x 3 efforts Rest Interval: 5 minutes between efforts in the first set and 7 minutes between efforts in the second set and 12 between sets. This workout puts a huge emphasis on Lactate Tolerance, which is the number one inhibitor to muscle contraction especially towards the end of the race.
Workout #2
Custom
Planned Time: 0:20
Circuit Training after Track Work. You will need to download my PDF file to get a comprehensive idea on how to execute each exercise prescribed: www.bmxtraining.com/bmxexercise812.pdf (body weight only) This workout should be done immediately after the track work. 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 medium speed. Rest 60 seconds between each exercise. Rest 3 minutes between each circuit. Volume: 2 complete circuits excluding warm up. 1. Half Squat jump x10 2. Push Ups x almost to failure 3. Forward Lunges x10 4. Abs V-Ups x10 5. Jump Rope x20 6. Pull Ups/Chin Ups to failure 7. Step Ups x10 ea. leg 8. 1 legged hopsx10 ea. 9. Bench/Chair Dips x10 10. 1 legged squats x5 ea.
Planned Time: 1:0
Track Endurance 2 Equipment: Race Gear and ClipPedals Description: Warm up 10 minutes, 2-3 easy laps at medium intensity 60%. These are full laps 100% from the gate to the first corner. Out of the first corner to the finish line, the intensity needs to drop down 10-15%, yet be fast enough to make it accross jumps, no need to kill yourself mentally, just get to the line, but pedal past it with 2 extra pedals! Stay strict to the Rest Interval Time! Volume: 2 sets x 3 efforts Rest Interval: 5 minutes between efforts in the first set and 7 minutes between efforts in the second set and 12 between sets. This workout puts a huge emphasis on Lactate Tolerance, which is the number one inhibitor to muscle contraction especially towards the end of the race.
Workout #2
Custom
Planned Time: 0:20
Circuit Training after Track Work. You will need to download my PDF file to get a comprehensive idea on how to execute each exercise prescribed: www.bmxtraining.com/bmxexercise812.pdf (body weight only) This workout should be done immediately after the track work. 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 medium speed. Rest 60 seconds between each exercise. Rest 3 minutes between each circuit. Volume: 2 complete circuits excluding warm up. 1. Half Squat jump x10 2. Push Ups x almost to failure 3. Forward Lunges x10 4. Abs V-Ups x10 5. Jump Rope x20 6. Pull Ups/Chin Ups to failure 7. Step Ups x10 ea. leg 8. 1 legged hopsx10 ea. 9. Bench/Chair Dips x10 10. 1 legged squats x5 ea.
Day #4
Plyos
Planned Time: 0:20
Plyos (before sprints) Warm up on bike for 10 minutes adding a few easy short sprints around the 90% effort. Another words don't kill yourself yet. Plyo Warm up: Jumping Jacks 2x20/ Running Sprints 20 yards long 1x5/ The Plyo Workout: Rest 1 minute between sets. Knee Tuck Jumps www.bmxtraining.com/kneetuck.mov 3sets x 5 jumps/ Jump Squats www.bmxtraining.com/jumpsquats.mov 3sets x 6 jumps/
Workout #2
Sprints (duo)
Planned Time: 0:45
BMX Sprints (duo) Equipment: Clips/Race gear. Description: This is a two part sprint. On flat open road, mark start with a cone and pedal off 5 complete cranks, stop and mark this with a cone. Take another 3 full cranks and mark this spot with a cone. Pedal off another 5 full cranks and mark the finish with a 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 first cone and coast to the 3rd cone. At the 3rd cone you will "jump" on the pedals again as if you were coming off of a jump, continue to sprint to the finish cone. Volume:2x5 efforts with 2 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. This will also test your ability to recover therefore your repeatability to perform at your maximum ceiling.
Planned Time: 0:20
Plyos (before sprints) Warm up on bike for 10 minutes adding a few easy short sprints around the 90% effort. Another words don't kill yourself yet. Plyo Warm up: Jumping Jacks 2x20/ Running Sprints 20 yards long 1x5/ The Plyo Workout: Rest 1 minute between sets. Knee Tuck Jumps www.bmxtraining.com/kneetuck.mov 3sets x 5 jumps/ Jump Squats www.bmxtraining.com/jumpsquats.mov 3sets x 6 jumps/
Workout #2
Sprints (duo)
Planned Time: 0:45
BMX Sprints (duo) Equipment: Clips/Race gear. Description: This is a two part sprint. On flat open road, mark start with a cone and pedal off 5 complete cranks, stop and mark this with a cone. Take another 3 full cranks and mark this spot with a cone. Pedal off another 5 full cranks and mark the finish with a 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 first cone and coast to the 3rd cone. At the 3rd cone you will "jump" on the pedals again as if you were coming off of a jump, continue to sprint to the finish cone. Volume:2x5 efforts with 2 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. This will also test your ability to recover therefore your repeatability to perform at your maximum ceiling.
Day #5
Day Off
Planned Time: 0:0
Take a day off. Rest. You will need it for the weekend.
Planned Time: 0:0
Take a day off. Rest. You will need it for the weekend.
Day #6
Sprints Maximum Speed (flying sprints)
Planned Time: 0:40
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: 1x6 efforts Rest Interval: 4 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: 0:40
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: 1x6 efforts Rest Interval: 4 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).