BMX Training Plan (Intro)

Average Weekly Training Hours 03:48
Training Load By Week
Average Weekly Training Hours 03:48
Training Load By Week

This training plan is essential for the BMX racer looking for a structured plan with specific BMX training focused on developing speed, strength and power and technical skills. Amateur and intermediate riders will benefit from the professional training systems inside this plan. A rider with a strong work ethic and high levels of motivation will get the most from this plan. A heart rate monitor and a power meter would be desirable for more accurate data but nor essential. If you have any questions about the plan send us an email and we'll do our best to support you.

Sample Day 1
1:00:00
Track Benchmark Session

WARM UP: On the bike complete two laps pumping only. Focus on unweighting for the upsides. 


MAIN SET:
5x Gate start 
At least 3 minutes recovery between each gate.
4x Timed full laps
At least 5 minutes recovery or take as long as you think you need! No heroics required today! Record your times name of track and write in the comments box.

COOL DOWN:
Session your favourite part of the track as a reward! Aim to complete that straight in at least 3 different ways to broaden your skill set further.

Sample Day 3
1:30:00
Strength Session

WARM UP: 10 minutes on spin/exercise bike. Use skipping rope if no bike available.
Gradual warm up from Heart Rate Zone (HRZ) 1 or Power Zone (PWZ) 1 up to HRZ4 and PW4.

MAIN SET: Establishing a one rep max (1RM).
20 reps using bar only to check your form. Use a mirror or partner if available. For all heavy lifts we recommend a spotter.

Start with a weight you can lift for 4 reps without discomfort. Increase the weight until you can only complete one repetition with perfect form.
Avoid completing more than 4 sets on any lift when reaching your 1RM. Recover fully before each exercise.

Complete this process with these exercises in the following order:
Squat
Deadlift
Bench press
Leg Press

WARM DOWN: 10 minutes on rower or a gentle jog.

Sample Day 5
1:00:00
Sprint Session

WARM UP:
On the bike complete a range of body positions on the bike i.e. low/high/left/right whilst riding around. Complete some gentle sprints up to a high rpm.

MAIN SET:
3 x 20m sprint from a rolling start. 1 min 30secs recovery between repetition. Lift those knees!
5 x 20m from a standing start. Drive your hips forward.
After a full recovery complete this interval five times with a 2 minute recovery:
20m sprint, 5m roll, 20m sprint, 5m roll, 20m sprint, 5m roll, 20m sprint, 5m roll.

Full recovery before 3x 50m all out sprints from a standing start.

COOL DOWN: 15 minutes
Actively practice your flatland skills i.e. manuals, bunny hops and gate balance.
Keep a tight core, relaxed arms and heavy feet.

Sample Day 7
0:45:00
Core Workout

WARM UP: 0:05 mins
Gradually spin up to warm legs or alternatively a skipping rope makes a great full body warm up!
MAIN SET: 0:35 mins
15 x Press ups
15 x V ups
15 x Leg extensions
15 x Leg raised sit ups
15 x Burpees
COOL DOWN: 0:05 mins
Active stetching to reduce DOMS (Delayed onset muscle soreness).

Sample Day 8
1:00:00
Track Session

WARM UP: On the bike complete two laps pumping only. Focus on unweighting for the upsides. 


MAIN SET:
5x Gate start. Focus on driving your hips, knee and ankle joints, in that order, to power out of the gate.
At least 3 minutes recovery between each gate.
4x full laps. Recover fully between reps.

Finish the session by riding the third and fourth straight thinking about maintaing the best momentum to the finish line. Try pre-hopping upsides, look for the biggest downsides to pump, manual or jump to.

COOL DOWN:
Focus on reducing the intensity of your riding during the last 5-10 minutes of your ride. Include a gentle spin.

Sample Day 10
1:00:00
Strength Session

WARM UP: 10 minutes on spin/exercise bike. Use skipping rope if no bike available.
Gradual warm up from Heart Rate Zone (HRZ) 1 or Power Zone (PWZ) 1 up to HRZ4 and PW4.

MAIN SET: Working at 75%-85% of your one rep max. Aim to complete 3 sets of 8 repetitions in
Squats
Deadlift
Bench press
Leg Press

COOL DOWN: 10 minutes on rower or a gentle jog.

Sample Day 12
1:30:00
Sprint Session

WARM UP:
On the bike complete a range of body positions on the bike i.e. low/high/left/right whilst riding around. Complete some gentle sprints up to a high rpm.

MAIN SET:
3 x 20m sprint from a rolling start. 1 min 30secs recovery between repetition. Lift those knees!
5 x 20m from a standing start. Drive your hips forward.
After a full recovery complete this interval five times with a 2 minute recovery:
20m sprint, 5m roll, 20m sprint, 5m roll, 20m sprint, 5m roll, 20m sprint, 5m roll.

Full recovery before 3x 50m all out sprints from a standing start.

COOL DOWN: 15 minutes
Actively practice your flatland skills i.e. manuals, bunny hops and gate balance.
Keep a tight core, relaxed arms and heavy feet.

Adam Henderson - British Cycling L3 MTB Coach
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Pedal To Progression

"Specialising in offering coaching services for Off-Road disciplines including mountain biking: XCO - Marathon XCM - MTB Enduro Downhill & BMX

Adam tailors every training programme to you whether training with power or heart rate. A specialist in offering event specific technical, tactical and data analysis.

As a qualified British Cycling Level 3 Mountain Bike Coach I will give you the optimum training programme for your event!

Contact us to explore your options!
www.pedaltoprogression.com