Example of strength session SEASON (BMX)

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Resultado de imagen de squat jump
(photo: https://powerexplosive.com/mas-rapido-o-mas-fuerte-optimiza-tu-maxima-potencia-midiendo-el-salto-con-tu-iphone/)

This gym session is oriented to the sport of bmx. We must locate it in season, in the mesocycle of realization if it is a model of ATR or in the competitive period if it is a model of classic periodization. We would meet in a Power Strength session

In this session between competitions or close to the competition, more specific movements of the sport will predominate, in which, unlike the preseason sessions, the volume will be reduced and the intensity increased. These are fairly extensive sessions in which we seek to mobilize the weights quickly and explosively. The technical gestures when they are practiced in the sport modality are realized of explosive form, having to move just as fast the weights in the gym

Specific exercises are used such as the 90º squat or small step, power clean or hang clean, plyometrics and explosive arm push-ups. These multi-articular exercises will provide us with speed that will be transferred to the technical gesture of pedaling, jumping, etc. on the bicycle

You have to play a lot with transfers, for example: after a set of squats at 90 degrees make 2-3 explosive jumps climbing into a box

The repetitions should be oriented in 2-3 sets and 3-5 reps per set. The percentage should be around 75-80%. Worrying to move the weights as fast as possible so as not to lose speed in the movement

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Training plan click here!
Table with exercises to do

Comments

  1. Unknown18 May 2017 at 01:28

    As you show, Bmx is a great sport.
    If you train hard, you can practice it a little.
    You can catch some technique and enjoy it.
    Bmx is an interesting sport different from the rest.

    ReplyDelete

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