Sport Specific Strength Training

Cycling
Coach
Ron Visser

Features
3 sessions per week
Must use App app to view and log training
Team Training

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Athletic Foundation
The offseason strength program builds an Athletic Foundation, crucial for facing the next racing season challenges. It enhances explosiveness, strength, and agility, ensuring athletes are physically and mentally ready for the competitive demands ahead.
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Injury Prevention
Injury Prevention in the BMX Racing Strength Program minimizes the risk of common sports injuries. Through targeted exercises and techniques, it strengthens muscles and joints, increases flexibility, and improves overall body mechanics. This proactive approach ensures athletes can train effectively and safely, maintaining peak condition throughout the season.
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Enhanced Explosive Power
The program specifically focuses on building the explosive strength crucial for BMX racing, enabling athletes to achieve quicker starts and powerful sprints.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Revitalize your training with an app that brings dynamic coaching and team support, motivating you to achieve more with personalized guidance.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
Training 1

A

Goblet Squat

3 x 3

B

Hang Clean High Pull

4 x 3

C

Bench Press

3 x 3

D1

Barbell Row

3 x 5

D2

Side Plank

3 x 0:20

D3

A Skips

3 x 1:00

Thursday
Training 2

A

Box Squat

B

Bench Press

6 x 2

C1

Band assisted Jumps

5 x 5

C2

Box Jump

5 x 5

D1

Romanian Deadlift (RDL)

4 x 10

D2

Lat Pulldown

4 x 10

D3

DB Reverse Lunge

4 x 10

Saturday
Training 3

A

Barbell Deadlift

4 x 2

B1

Pogo Jump

5 x 5

B2

Depth Jump to Vertical Jump

5 x 3

C

Push Press

4 x 4

D1

Seated Cable Row

3 x 6

D2

Band Face Pull

3 x 15

D3

Russian Twist

3 x 20

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Boost Your Next BMX Season with OffSeason Strength

Elevate your next BMX Race season with our BMX-specific off-season strength program. Boost speed, stability, and stamina. Subscribe on TrainHeroic for legendary performance every race!

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FAQs
What is the focus of the BMX Racing Strength Program?
The program concentrates on foundational strength, fitness, and skill enhancement, specifically designed for BMX racers in their off-season. To become fitter, more explosive and faster for the next season.
How does the program use analytics and feedback?
Progress is tracked using TrainHeroic's tools, offering detailed analytics and feedback for continuous improvement.
What are the key benefits of this program?
The program prepares athletes for racing season challenges, helps in injury prevention, and provides customizable training and progress tracking.
Why Use a VBT Device in Training?
VBT devices provide immediate feedback on the speed and quality of each lift, allowing athletes and coaches to adjust the weight and intensity of training in real-time. They help in optimizing training for power and speed, reducing the risk of overtraining and injury.
Alternatives to buying a VBT device?
If you prefer not to purchase a dedicated Velocity-Based Training (VBT) device, there are still several ways you can incorporate the principles of VBT into your training with minimal or no additional cost. 1. Speed4Lifts 2. Bar Sensei 3. Metric VBT
The Proof
verified-athlete-avatar Bart Bakker

Dutch BMX Racing Junior Men Champion "23

Verified Athlete

"Pushing limits, mastering tracks - that's my journey with Coach Ron."

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S3T BMX Racing Off Season
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S3T BMX Racing Off Season
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S3T BMX Racing Off Season
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S3T BMX Racing Off Season