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DAY #10

November 4, 2016

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21 DAY FASTER FIRST STRAIGHT CHALLENGE – DAY #2

There are two workouts today. Do the strength training first and then do the max speed sprints later on in the day. FOR 12 & UNDER RIDERS – PLEASE REFER TO THIS LINK FOR YOUR STRENGTH TRAINING POWER CIRCUIT TRAINING TODAY

WORKOUT #1 DIRECTIONS – POWER STRENGTH TRAINING

Today’s Strength Workout is as follows:
1. Dynamic Warm Up
2. Plyometric Progression
3. Regular Back Squats
4. Another Plyometric Exercise
5. Reverse Lunge Exercise
6. Hip Bridges

DYNAMIC WARM UP VIDEO

PLYOMETRIC PROGRESSION: TWO EXERCISES
FIRST PLYOMETRIC EXERCISE: DEPTH JUMP
SET UP: 12-14IN BOX (DO NOT GO ANY HIGHER)
• 3 sets of 3 reps. Rest 5 seconds between reps and 1 minute between sets.

SECOND PLYOMETRIC EXERCISE: QUARTER SQUAT JUMP
3 sets x 4 reps. Rest 5 seconds between reps and 1 minute between sets.

BARBELL REGULAR SQUATS
• TEMPO: Strong and controlled up and down.
• FOCUS: On core strength, hip extension/flex glutes the entire time.
• REST: 3 minutes between sets.
• LOAD PERCENTAGE below are based on 1 rep max.
50×5.
60×5.
70×5.
75×5@3sets.

THIRD PLYOMETRIC EXERCISE AFTER SQUATS: DEPTH JUMP W/ RESPONSE
SET UP: 12-14IN BOX (DO NOT GO ANY HIGHER)
• 3 sets of 3 reps. Rest 5 seconds between reps and 1 minute between sets.

EXERCISE: REVERSE LUNGE SAME LEG
• TEMPO: Med Speed controlled Ascent and Medium Descent
• FOCUS: On being stable & laterally strong
• REST: 2 minutes between sets.
• LOAD PERCENTAGE below are based on body weight.
30X3
45X3
50X3.
55X4@3sets

HAMSTRING WEAKNESS/HIP EXTENSION: HIP BRIDGES
• 3 sets of 5 reps. Rest 2 seconds between reps and 1 minute between sets.
FOCUS: On extending all the way up though at the top/flexing the glute!

WORKOUT #2 MAXIMUM SPEED SPRINTS DESCRIPTION

Use a long slight downhill bicycle friendly terrain.
• Rolling Start Jump Sprint Method
• Race Pedals with Race Gearing.
• Length of sprint is 8 Full Cranks
• Volume is 1×10 efforts.
• Intensity is 100% of maximum perceived effort.
• Rest is 4 minutes.
Warm up on bike seated, pedaling easy-medium tempo for 10 minutes and then finish the warm up with two flying sprints at 75% effort for the sprint training pedaling length, resting 3 minutes between and then begin the workout.
Cool down is 5-10 minutes soft pedaling.

GOAL OF THE WORKOUT
The goal is to improve top end leg speed by imposing an overload of light resistant sprinting. This will raise the ceiling of maximum leg speed capacity allowing the rider to accelerate faster at the end of straights, after jumps or out of turns. This is not to be viewed as a physical enduring fitness workout and the athlete should not feel like they’re extremely exhausted. This session is about training the maximum leg speed capacity therefore any efforts done while either not fully recovered or under training fatigue will be counter productive in terms of “programming maximum effort.” In other words, if you were to do this tired, performance will not be as maximal and you will only benefit from sub-maximal programming.

INSTRUCTIONS
Using a long slight downhill bicycle friendly terrain, mark start with a cone and pedal off the prescribed number of complete cranks, stop and mark finish with another cone. 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 all the way 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. Walk back up the hill after the effort to save your legs.

If weather, daylight, or safety is a concern then alternatively you can do this workout on a stationary bike, or your BMX bike on rollers and/or trainer. Decrease the resistance to mimic a downhill uphill (typically 1-2 gears easier than race gear).

BMX COACH TECHNIQUE TIPS
Watch your sprint position-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. Also, focus on letting the feet fly as you run out of resistance to push against!

BMX COACH 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.

WARNING ALWAYS WEAR A HELMET, NEVER TRAIN ALONE. USE SAFE BICYCLE FRIENDLY TERRAIN.