Mx Athlete - Youth Development Program
Competitive Edge Performance.
The youth development program is a 10 week program designed to help kids build the basic foundations of strength and conditioning, and effectively learn foundation movements correctly and safely to facilitate their long term development and progression with riding.
In this program they will build the skills and awareness on how to move safely and correctly before progressing on to adding some load and building strength.
The program focuses on the foundation movements needed to become a faster, stronger and safer rider.
Why should kids train for motocross?
Motocross is an extremely brutal sport. The kids are getting faster, the tracks are getting bigger and more dangerous and the crashes are inevitable. In order to be in this sport long term and progress to the top, making off bike training a priority will help improve their strength, fitness, mobility, mental skills and results on the bike.
Not to mention the further protection and reduction in risk of injuries as they strong and fitter they are the more resilient their bodies are to serious injuries in crashes. No body likes seeing their kids injured an unable to do what they love.
Conditioning
A
Conditioning Circuit#1
5 rounds Warm up on the bike for 3 mins at a light to moderate pace before commencing. A1) 60 seconds Machine of choice. Bike, rower, ski erg or Cross trainer at RPE 8 (moderate pace) A2) Farmer Carry 25m - Controlled Steps as heavy as you can hold A3) Plank shoulder Taps x 10 A4) 10 burpee Rest 90 seconds between rounds
Recovery
B
Full Body Stretch Routine
Stretching circuit 20-30 seconds each exercise. 2-3 times through until you feel looser.
A1
Skipping
3 x 30
A2
Box Jump
3 x 5
B1
Goblet Squat
3 x 12
B2
Plank
3 x MAX
C1
Incline Push-Up
C2
Glute Bridge
3 x 12
D1
DB Split Squat
2 x 12
D2
Band Lat Pulldown
2 x 12
D3
Half Kneeling Palloff Press
2 x 8
A1
Tall To Short Landings - Single Leg
3 x 5
A2
Skipping
3 x 30
B1
KB Romanian Deadlift
3 x 12
B2
Copenhagen Short lever
3 x 20
C1
Inverted Barbell Row
3 x 8
C2
Walking Lunges
3 x 8
D1
Half Kneeling Single Arm DB Press - Neutral Grip
2 x 12
D2
Band Face Pull
2 x 12
D3
Side Plank
2 x 00:20
Circuit
A
Warm up for 3 -5 minutes on a rower or bike. Tabata Intervals 20 seconds work, 40 seconds rest moving through each exercise. Med ball slams Sled push OR Deadmill push if no sled. Ski erg Or rower Flutter kicks Rest 60 seconds between rounds 10 rounds through
B1
Foam Roll
1 x 10:00
B2
Groiner
2 x 30
B3
Prayer Stretch Elevated
2 x 30
B4
Dynamic Wrist Streches
2 x 30
B5
Side Lying Thoracic Rotations
2 x 8
Damien Adams
With over 10 years in the industry and years of experience riding and racing, you can be assured that you will have a coach, that knows first hand the ins and outs of the demands for racing motocross and what it takes to be at peak physical performance.
Start your kids development now and give them the competitive edge against the rest.
Get Mx Athlete - Youth Development Program
