Australian Anthony Dean is a “Low End Monster.” What does that even mean you ask? He is very powerful from low accelerating speed and out of the gate getting massive holeshots. Anthony put on a performance at the RIO Olympic Games showing he had the fitness and backed it up with a huge USABMX Grand National Pro victory. Recently at heavy pro attended tilt at USABMX Winternationals, Dean grabbed the holeshot in the Elite main both days winning the second day, getting holeshots all weekend in impressive fashion.
We caught up with Anthony for a quick BMX Training Pro Tips on how he works on his holeshots in training!
Anthony standing between the current World Champion Joris Daudet and the Olympic Champion Connor Fields – pretty good company!
Gate Start Work
“I think the Gate is very important, having a perfect gate makes all the difference. I work on gate starts once a week. I only do about 6-10 starts total and I prefer to go into the session fresh as possible so I can program quality execution and power.”
“My Gate start is very low and powerful, so I work a lot on my 2nd,3rd,4th Pedals a lot more than anything else. I do a lot of rolling in sprints and leave the deadman sprints for Gate Practice. I get in two quality sprint sessions a week and only about 10 sprints per session. Again, I love to end the session with quality – feeling good.”
Favorite Gym Exercise
“I love lifting heavy in the gym. So my favorite exercise would have to be Deadlifts for that strength that comes in my 3rd, 4th, 5th pedals etc. My gate style is very low so developing a crazy strong first pedal doesn’t work to well with me as I will hit the gate because my wheel is so low.”
“I am huge on rest and recovery. I prefer to train fresh as possible for all my training sessions. I never do back to back training sessions.”
Anthony Dean is a 2016 Olympian and is sponsored by Troy Lee Designs, Supercross, Tioga Tires, and Shimano.