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Greg Romero
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12 Week Race Ready Preparation Plans
These training plans are geared for developing you into a complete BMX Athlete. They include a comprehensive day to day training schedule. No more second-guessing the training protocols, volume of work, and intensities. I have designed these programs to target relative strength and power for all BMX Athletes while still being sensitive to the demands of practice/race schedules and more importantly, rest recovery. I am in tune with the latest modern training developments for BMX athletes. If you are looking to progress and adapt to the next level of today's BMX racing demands, then it's time to get out of your comfort zone and train with me!
Targeting Weakness BMX Training Series Plans
I have designed these plans to target and improve specific weaknesses while still integrating days for strength work in the gym, practice at the track, and recovery to promote progression while avoiding burnout. These plans are designed to get in, fix the problem, get out, and start racing. Also, these plans are designed to compliment each other, when you're done with a track speed endurance plan, you will be better prepared to take on a Strength/Power plan. Select a plan that best fits you're priority of weakness and get started now!
Plan Names and Descriptions
click plan name for plan description
2009 UCI WORLD CHAMPIONSHIP (Adelaide, Australia) 5 Week Training Plan 14yrs and older Expert/Pro
by Greg Romero 5 weeks $99.95
by Greg Romero 5 weeks $99.95
Going to Adelaide, Australia for the UCI Worlds? 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, Australia! This plan is designed for athletes 14 and over Experts, both girls and boys. 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! The strength portion will require gym access. The gym work has been simplified to 3-4 key exercises so the athlete can have more energy and time to spend on the bike! The athlete will improve against his old self like you have never seen before!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 over 14 years of age, both girls and boys) The reason why I planned around 14 and over is that at 14, most athletes have reached puberty and can take on specific strength training, as well as respond well to high intensity exercise. Please consult with a physician to make sure you're cleared to train.THIS PLAN MUST START NO LATER THAN JUNE 16th!
2009 UCI WORLD CHAMPIONSHIP (Adelaide, Australia) 5 Week Training Plan 21yrs and over
by Greg Romero 5 weeks $99.95
by Greg Romero 5 weeks $99.95
Going to the UCI Worlds in 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, Australia! This plan is designed for athletes 21 and over Cruiser/Experts! This plan is similar to 14+ and over in terms of frequency but the volume and intensity have been designed for those individuals who are busy working and have limited time to train. 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! The strength portion will require gym access. The gym work has been simplified to 3-4 key exercises so the athlete can have more energy and time to spend on the bike! The athlete will improve against his old self like you have never seen before!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 60 minutes a day, 4-5 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 over 14 years of age, both girls and boys) Please consult with a physician to make sure your cleared to train.THIS PLAN MUST START NO LATER THAN JUNE 16th!
2009 UCI WORLD CHAMPIONSHIP (Adelaide. Australia) 5 Week Training Plan 13yrs and under Expert
by Greg Romero 5 weeks $99.95
by Greg Romero 5 weeks $99.95
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!
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.
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.
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 EMAIL GREG 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.
This 12 week plan is for BMX athletes from beginner/intermediate to expert experience who races occasionally and would like to be in better race specific shape, yet enjoy some variances in training to keep general fitness maintained. This program is also sensitive to athletes with limited time to train.
So if you have you plateau in speed and or have run out of ideas on how to improve, then this program will keep the engine hot. 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.
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 60 minutes a day, 5-6 days a week for track 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.
This training plan does not have strength work however it does have days to place your personal strength training program. If you need a little more of a challenge and some strength structure through circuit training, I would advise to purchase the Track Speed Endurance Plan.
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.
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