Mx Athlete - Youth Development Program

Competitive Edge Performance.

Coach
Damien Adams

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.

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Build Strength, Fitness and Resilience
Be able to handle the physical demands of the sport with much less effort and reduce your risk of injury.
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Build Mental Strength And Confidence
A commitment to a training program, learning new skills and improving body awareness, will help improve the child's confidence on the bike, knowing that they are putting in the effort off the bike. It also helps give them further drive and discipline by following a structured program and staying accountable
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Long Term Athletic Development
Setting them up for a successful future is the key to long-term success. Stronger and fitter younger athletes will be better prepared to learn more complex movements, master new skills and sustain the demands of their sport more efficiently as they mature. The best and fastest kids in the sport are the ones that are doing the work in all areas on and off the bike from a young age.
Features
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Access to your coach
Message your coach in the app and share your progress, and ask any questions you may have.
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for youth athletes between 11-16 yrs old
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Have everything structured and in front of you, all at your fingertips of the mobile app
Equipment
Required
Resistance Bands // Kettlebell // Dumbbells // Cardio machine variation (bike,Xtrainer,Rower)
Recommended
Bench or Box
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Sample Week
Week 1 of 10-week program
Sunday
Block 1 - Week 1 Day 1

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.

Monday
Block 1 - Week 1 Day 2

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

Tuesday
Block 1 - Week 1 Day 3
Wednesday
Block 1 - Week 1 Day 4

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

Thursday
Block 1 - Week 1 Day 5

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

Coach
coach-avatar 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.

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Don't wait until its too late.

Start your kids development now and give them the competitive edge against the rest.

Get Mx Athlete - Youth Development Program
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FAQs
Who is this program for?
I recommend this program for any Youth motocross, bmx or mtb rider from the ages of 10-16
Can I do this program alongside other sports?
Yes absolutely, just make sure to factor in the entire weeks training load and allow enough recovery for the athlete so that they dont burn out.
Do I need access to a gym?
No, this can be done mostly with a well equipped home gym, however if you have access to a gym you will get the most out of the program. There is the option to substitute exercises
What does the program consist of?
The program consists of 2 x strength days and 2 x conditioning days with an optional rest/ride day in the middle of the week as well as warm ups and recovery.
What if I have a question or don't have a piece of equipment?
Thats no worries, the Trainheroic app has a built in chat function which allows you to contact me any time.
How long do I have access to this program after I purchase it?
You have access to the program for 1 year after purchase
Is this online coaching?
No this is not an online coaching service, this is a do on your own program. However if you would like to find out more about my online coaching services feel free to send me an email at damien@compedge.com.au
Mx Athlete - Youth Development Program