21 DAY FASTER FIRST STRAIGHT CHALLENGE

GOALS OF THE FASTER FIRST STRAIGHT CHALLENGE

bmx-sprint-training If your first straight power has been suffering or you need to tune it up, then this First Straight Challenge if for you.

This challenge is 21 days long and will really focus on quality specific strength and power with both on the bike and off the bike power training.

We’re going to ramp up all areas of your first straight by addressing the three main areas:
• Acceleration from gate to 30 feet.
• Acceleration from gate to 100 feet.
• Top End Leg speed (your maximum ceiling to pedal at high velocity).

PROGRAM TRAINING FEATURES

DEVELOP A WINNING RACE DAY ROUTINE The Faster First Straight Challenge Includes:

• Power Sprint Work

• Strength Training

• Speed Training

* NOTE THIS PLAN WILL WORK FOR THOSE THAT ARE 12 & UNDER, I HAVE PLACED ALTERNATIVE STRENGTH TRAINING OPTIONS FOR YOU ON THE DAYS WE CALL FOR IT! PLEASE LET ME KNOW IF YOU HAVE ANY QUESTIONS INFO@BMXTRAINING.COM

• Gate Start Training

BMX COACH PROGRAM TIPS

greg-romero-usoc-olympic-bmx-coach This training plan is flexible. On a day I have prescribed track work and you can not go to the track on say Wednesday, however you can go Tuesday, then go ahead and swap out the Tuesday workout for the Wednesday workout. The key to this plan is to try to complete ALL of the workouts prescribed during the week. If you have any questions or thoughts, please email me and I will do my best to get back to you asap contact me via the contact form on the bottom of any page on the website.
Also, if I have plans for gate starts but you do not have access to the track, but you have access to a practice gate, then do the gates with your practice gate. If you do not have a practice gate, then pick one of the sprint sessions to do in lieu of gate start practice.
Also, many athletes using my plans have had frequent questions regarding doing other activities in addition to the plan. Remember that adaptation is the key and if you look at the workouts over the course of the program, the demand for volumes/sets/reps/intensity progressively increases and also may decrease at times (by design). In order to take on the weekly training demands, you will need to rest, recover, and also cool down well during and after each workout. So if I prescribe a recovery day, please refrain from going out and playing an hour’s worth of tennis. If you get sick, simply pick up where you left off on the program (more on that at the end of this). Pay close attention on how you recover day to day and take notes. This program is great in finding out how you personally respond from a consistent weekly structure, and hopefully you will learn a great deal of how your body responds to training.
Please understand that many of us respond and adapt differently in terms of time. Added stress (work, school, life) also plays a vital role in adaptation of any training plan. If you get sick or miss a workout, don’t worry about making it up. Just pick up where it left off and feel free to alter the volume/reps or sets (making them lower) as to make a fluid transition back into the plan.
Lastly, if you have an important weekend of racing during any week of this plan, simply cut the work load by 30-50%. So for example, if I call for 12 sprints then do 6-8 sprints. This will give you a proper taper so you feel fresh for the weekend. Racing is sometimes the best training, so don’t feel guilty if you need to cut volume or miss a workout to race. When you come back to train, don’t worry about making up the prior week, just pick up where we left off. With all of the above said, plan on racing well prepared with a Faster First Straight! Race aggressively and hard. Vision yourself doing well and focus on your goals of this event during your training day to day. This is how the pros do it, and there is no reason why you can’t focus the same either! In terms of goals, the number one goal that the athlete should be focusing on is being better than self. If you focus on that, then that’s all you can control, and more than likely you will accomplish that goal. Again, thank you for entrusting me with your preparation, and all the best with your training and racing efforts!