12 & Under "World Championships" 12 Weeks

Average Weekly Training Hours 01:49
Training Load By Week
Average Weekly Training Hours 01:49
Training Load By Week

Do you want your rider to accomplish their racing goals at the UCI Worlds in Zolder? The 12 week "Worlds Plan is loaded!

This expert level-high intensity program has plenty of workouts geared towards the Grands. Please allocate 2-3 hours per day for training. There will be back to back workouts on most days so be prepared to work hard! Or you have the option to split them, the first workout early in the morning, and the second workout later in the afternoon/evening.

The last 7 days of the program will be a taper phase leading up to your practice day on Thursday, and this will have the rider feeling fresh and ready to race their best Grands ever!

Included in the program are Coach Greg Romero's comprehensive instructions on how to train for the day as well as his entertaining video instructions.

The program involves track workouts, sprint workouts, core workouts and plenty of power strengthening secret exercises that some of Greg's Olympic athletes use.

About Coach Greg Romero has won the USABMX Grands as a top amateur winning numerous NAG 1 titles. Greg has also won the USABMX Grands as an Elite, being the first pro to ever win every race entered on a Grands weekend.

The "BMX Coach" is the most trusted and experienced coach in BMX racing based on 35 years of winning experience and results. As a professional racer, Greg has won over 100 pro races, winning the World Cup title 3 times. Greg is also a U.S. Olympic Committee award winning coach for his outstanding work of preparing multiple Olympic medalists. Greg has set up numerous winning coaching programs for USACycling & Redbull North America, and has personally certified international coaches on behalf of the UCI.

Greg founded bmxtraining.com and has produced 5 BMX Training DVDs, and is currently working on more!

Sample Day 2
1:20:00
Track Work!

BMX Track Practice

Equipment: Clips/Race gearing

Warm up: 1-2 easy laps on track (no more than 85% effort).

Sample Day 3
1:00:00
Maximum Speed Flying Sprints™

Maximum Speed Flying Sprints™

Goals of the Maximum Speed Flying Sprints: Develop Top End Leg Speed.


The goal is to improve the neurological ability to move the legs as fast it can ---> "raise the ceiling of leg speed capacity". More importantly you will find this to improve in areas where high leg speed is needed such as after jumps and out of turns. This is not to be viewed as a fitness workout and the athlete should not feel like they're extremely exhausted. Remember, "training" is about teaching and we're trying to teach top end leg speed. So it's important that the athlete ends this particular workout on a high note.

Sample Day 9
1:00:00
Track Power Endurance

Track Power Endurance

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.

Bonus Work:
If the rider feels like he can do more work, then just work on gate starts going just to the first turn 1 set of 3-5 efforts, rest a bit more at 5-6minutes between. if the rider is making mistakes due to fatigue, shut the workout down and call it a day!

Sample Day 15
0:40:00
Power Interval Training 4x5 @75%

Power Interval Sprints. Goals of Interval Training: The goal is to improve the muscular ability and specific anaerobic capacity to efficiently complete laps and specific aerobic capacity to recover quicker between motos. This type of training will help you with your track speed and skills by teaching the muscles to respond when either fatigued or full of metabolic waste (lactic acid). This is a fitness workout and the athlete should feel like they're tired and/or extremely exhausted during an after. Instructions: On a stationary bike, or your BMX bike on rollers and/or trainer you will do what I call “broken sprints” where you will start off on a sprint for 5 seconds @75% of maximum effort, rest for a count of 2 seconds and sprint again... It will look like this: 1. Sprint for 5 seconds @75% of maximum effort, rest 2 seconds standing in sprint position... 2. Sprint for 5 seconds @75% of maximum effort, rest 2 seconds standing in sprint position... 3. Sprint for 5 seconds @75% of maximum effort, rest 2 seconds standing in sprint position... 4. Sprint for 5 seconds @75% of maximum effort, rest 2 seconds standing in sprint position... 5. When you’re done with this sprint effort of four 5 second sprints, you will sit down and pedal easy for 90 seconds for recovery and then do another “effort” of these broken sprints. <<<< here is a sample look of what broken sprints look like http://bit.ly/intpwrbmx >>>>> Coach G Technique Tips: You can use the duo jump sprint method where you focus on keeping core strong and tight, try to stay forward with shoulders over handlebar grips but without a bend at the waist, this is where the front core will be tested to keep you forward in the optimal sprint position. Equipment: Stationary bike (use relative feel of a BMX gearing), you can also use your BMX bike on rollers and/or trainer. Also, if you feel like doing this on your BMX bike on a safe open flat road, you can do that too. Rest Interval: 90 seconds between efforts. During the rest you should be doing a soft pedal on the seat to restore the body (heart rate/energy) back to normal. Please pay attention to a stop watch. Volume of Work: 10 Efforts of broken sprints. (Again, an "effort" is one set of broken sprints). Order of the workout: 1. Warm Up Off the Bike: Dynamic Warm Up: http://youtu.be/ImX4wNzoH9E 2. Warm Up On the Bike: Do three (3) warm up sub max speed sprints@95% effort for 10 full seconds with 30 seconds rest between. Then you're ready to begin the training. 3. Do the sprints. Remember, rest is 90 seconds between efforts. Cool Down: 5-10 minutes soft pedal. Coach G Mental Tips: The mind will always quit before the body fails, so think about accomplishing your goals at your next foreseeable race! Also, rehearse your race by treating each sprint as you go through the motos, semis and final. Focus on what you can control, focus on the mechanics and execution. See it, believe it. ALL RIGHTS RESERVED. YOU MAY NOT SHARE OR DISTRIBUTE THIS INFORMATION WITHOUT THE WRITTEN CONSENT OF GREG ROMERO.

Sample Day 22
1:19:59
Maximum Speed Flying Sprints (SHORT WORKOUT!)

Maximum Speed Flying Sprints.
Goals of the Maximum Speed Flying Sprints: Develop Top End Leg Speed.
The goal is to improve the neurological ability to move the legs as fast it can ---> "raise the ceiling of leg speed capacity". More importantly you will find this to improve in areas where high leg speed is needed such as after jumps and out of turns. This is not to be viewed as a fitness workout and the athlete should not feel like they're extremely exhausted. Remember, "training" is about teaching and we're trying to teach top end leg speed. So it's important that the athlete ends this particular workout on a high note.
Instructions:
On steep downhill open and bicycle friendly road, mark start with a cone and pedal off the prescribed number of complete cranks, stop and mark finish with another cone. Clipped in, approach the start cone coasting at 80-90% of your maximum effort/speed with pedals in the start position. In an all out effort, when you cross the start cone, start pedaling as fast as you can to the finish cone.
*If you can start further away from the start cone, then less effort and energy will be spent allowing you to do the actual sprint with more energy so you can do each sprint at your highest quality output.
Coach G Technique Tips:
Keep the front wheel on the ground and focus on keeping core strong and tight, try to stay forward with shoulders over handlebar grips but without a bend at the waist, this is where the front core will be tested to keep your forward in the optimal sprint position. Keep arms and legs relaxed while in the highest RPM part of the sprint so as to "spin" through the pedal stroke and not force the pedal stroke. Forcing will make the pedals strokes choppy. I always tell my athletes to let the pedals fly...
Equipment:Clip pedals/race gear.
Sprint Length: 8 full cranks
Volume: 1 set X 5 efforts. An effort is one (1) sprint. A set is series of consecutive efforts, and the efforts will always have a rest interval (time between sprints).
Rest Interval:
5 minutes of rest between efforts. Make sure you walk back up the hill and not ride up it. Also, please pay attention to a stop watch. Note: If your using a speedometer and your max speed is dropping by 5+ mph, then increase the rest by 120 seconds more and/or stop the workout.
>>>>> Here is a link with all the videos on how to do "Maximum Speed Flying Sprint" sprints http://www.youtube.com/watch?v=rASZpiZg7C4 <<<<<
Order of the workout:
1. Warm Up Off the Bike: Dynamic Warm up.
2. Plyos: • Alternating Push Off 2x20. http://www.youtube.com/watch?v=-p1l3QjycbE
• Qtr. Squat Jump 2x3. http://www.youtube.com/watch?v=jv5FgS8w_ZQ
3. Warm Up On the Bike: Do two (2) warm up sub max speed jump sprints@95% effort for 15 full cranks with 2 minutes rest between the sprints. Focus on the technique described above. Then you're ready to begin the training.
4. Do the sprints. Remember, rest is 5 minutes between sprints. Walk back up the hill.
5. Cool Down: 5-10 minutes soft pedal.
Coach G Mental Tip:
Bring the intensity by thinking about accomplishing your goals at the next foreseeable race! Also, rehearse your next race by treating each sprint as you go through the motos, semis and final respectively. Focus on what you can control, focus on the mechanics and execution. See it, believe it.
Caution: Always use a safe and open parking lot for sprints.
If you can't find a safe downhill, then drop the gear by one tooth (for example, you run a 44-16, go to a 43-16) and do this workout on flat ground.
ALL RIGHTS RESERVED. YOU MAY NOT SHARE OR DISTRIBUTE THIS INFORMATION WITHOUT THE WRITTEN CONSENT OF GREG ROMERO..

Sample Day 23
1:00:00
Easy Practice (1x6 Gates/2 Half Laps

Gates at Track. • 1x6 Gates to the first turn. • 2 Half Laps from first turn to last. Goals of this Track Workout: The goal is to improve the neurological ability to accelerate out of the gate. In addition, this is the time to reprogram any new training adaptions acquired through strength, sprint, and or interval training. This workout is not to be viewed as a fitness workout and the athlete should not feel like they're extremely exhausted. Remember, "training" is about teaching and we're trying to teach quality technique with physical precision. When an athlete is performing a skill exercise such as gate starts and they become fatigued then they must stop or otherwise their body is learning new muscle patterns in terms of both neurological muscle recruitment of muscles and speed of contraction. Order of the workout: 1. Warm Up Off the Bike: Dynamic Warm Up Video Link: http://youtu.be/ImX4wNzoH9E2. 2.Warm Up On the Bike: 3 rolling start jump sprints at 5-10mph @8 full cranks each with an intensity of 80/90/100% for each warm up jump sprint respectively. Jump Sprint Video Link: http://youtu.be/DKKeyHermY4 3. Do 3 Easy Starts on Track and focus on technique rather than effort. 4. Do the Gate Start Workout: 1x6 Race Instenisty Starts to the First Turn and pedal out of the first turn, don't lose race intensity focus through the turn. Rest 4-5 minutes between starts and 10 minutes between sets. I want you to focus on racing your next big national. Going through the motos, qtrs/semi and mains. Focus on what you can control: Getting a good gate, not a great one, a good one. 5. Do 2 Half Laps after Gate Start Workout. This will be at 100% full intensity. Rest will be 7 minutes after the first lap. Raise the seat post on your bike or put it on a trainer and do a soft pedal recovery between all efforts and keep the legs moving, stay on top of your hyrdration (sports drink/water). 6. Cool Down: 10-15 minutes soft pedal. Coach G mental Tips: Bring the intensity by thinking about accomplishing your goals at the next foreseeable race! Rehearse your race, treat each gate start as you go through the motos, semis and final respectively. Focus on what you can control, focus on the mechanics and execution. See it, believe it. ALL RIGHTS RESERVED. YOU MAY NOT SHARE OR DISTRIBUTE THIS INFORMATION WITHOUT THE WRITTEN CONSENT OF GREG ROMERO.

Sample Day 30
1:00:00
TRACK WORK(1x8 Gates/3 Full)

Track Work (1x8 Gates/3 Full Laps)
Goals of this Track Workout:
The goal is to improve the neurological ability to accelerate out of the gate. In addition, this is the time to reprogram any new training adaptions acquired through strength, sprint, and or interval training. This workout is not to be viewed as a fitness workout and the athlete should not feel like they're extremely exhausted. Remember, "training" is about teaching and we're trying to teach quality technique with physical precision. When an athlete is performing a skill exercise such as gate starts and they become fatigued then they must stop or otherwise their body is learning new muscle patterns in terms of both neurological muscle recruitment of muscles and speed of contraction. I also have the half laps at the end of this workout so that the athlete can get some specific fitness work in.
Order of the workout:
1. Warm Up Off the Bike: Dynamic Warm Up Video Link: http://youtu.be/ImX4wNzoH9E2.
Warm Up On the Bike: 3 rolling start jump sprints at 5-10mph @8 full cranks each with an intensity of 80/90/100% for each warm up jump sprint respectively. Jump Sprint Video Link: http://youtu.be/DKKeyHermY4
3. Do 2 Easy Starts on Track and focus on technique rather than effort.
4. Do the Gate Start Workout: Race Instenisty Starts to the First Turn and pedal out of the first turn, don't lose race intensity focus through the turn. Rest 3-4 minutes between. I want you to focus on racing your next big national. Going through the motos, qtrs/semi and mains. Focus on what you can control.

5. Do the Full Laps after Gate Start Workout. This will be at 100% full intensity, and you can roll off the gate or start from the frist corner. Rest will be 8-10 minutes between each effort. Raise the seat post on your bike or put it on a trainer and do a soft pedal recovery between all efforts and keep the legs moving, stay on top of your hyrdration (sports drink/water).
6. Cool Down: 10-15 minutes soft pedal.
Coach G mental Tips:
Bring the intensity by thinking about accomplishing your goals at the next foreseeable race! Rehearse your race, treat each gate start as you go through the motos, semis and final respectively. Focus on what you can control, focus on the mechanics and execution. See it, believe it.
ALL RIGHTS RESERVED. YOU MAY NOT SHARE OR DISTRIBUTE THIS INFORMATION WITHOUT THE WRITTEN CONSENT OF GREG ROMERO.

@BMXCoach Greg Romero
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BMXTraining.com

The "BMX Coach" is the most trusted coach in bmx and has the rare combination of winning at racing and coaching at the Elite level. Greg has won over 100 pro races, winning the World Cup title 3 times. Greg is also a U.S. Olympic Committee award winning coach for his outstanding work of preparing multiple Olympic medalists. Greg has set up programs for USACycling & Redbull.

The BMX Coach has produced 5 BMX Training DVDs and has personally certified international coaches on behalf of the UCI.