teh Forum

Results from last weight training period (teh comeback!!):

Benching:
33 workouts beginning 12/7/2008 (7 months, 2 weeks, and 5 days)
peak strength yield: 315lbs for 5 reps for workout 18 & 33
unrealized 1 rep max = 354lbs

Squatting:
20 workouts beginning 2/1/2009 (5 months, 3 weeks, 4 days)
peak strength yield: 405lbs for 3 reps for workout 20
unrealized 1 rep max = 429lbs

Deadlifting:
17 workouts beginning 2/8/2009 (5 months, 2 weeks, 4 days)
peak strength yield: 585lbs for 1 rep for workout 17
potential for 1 rep max of 600lbs

Overall result: Successful comeback!

Race for life:
2nd(first outdoor race)

State championship series:
1st, 1st, 4th(last place), & 1st - overall 2nd place

Other races (local):
4th(crashed after getting t-boned), 4th(crash after front tire exploded from collision with other rider)

Serious BMX riding began June of 2008 and ended November wounded and screwed up. About two weeks later comeback training began in December 2008 and ending about a month after a crash at the indoor track. Riding picked up again in 2009 and on June 21st I raced my first big outdoor race. About five weeks after that racing became too demanding to continue working out and I cut it out completely to concentrate on racing.

Positive:
Huge increase in stamina/endurance. Low resting heart rate 48-55bpm, lower blood pressure, and a surprisingly huge increase in skills surpassing every area of riding from my peak at 24. Jumping jumps I thought I would never do again especially the triple jump which only three riders I know have done it and they are pretty much it. I have seen people try it and fail. There have been 2 out of state riders I have seen that have done it and one is an ex-AA pro. It is a much more difficult triple than the ones that I did back in the day. Being able to clear it is the result of speed and skill. Trying it for the first time is what most riders can't get over which is the mental aspect of being relaxed, confident, and in control of fear which I have also surpassed from when I was younger.

Negative:
I had two bad injuries from crashing during practice that took away about 10 weeks of riding. I had to race hurt in the championship series costing me the 1st place position in the state. That combined with the bad weather now has put me into pretty sad shape again. The LCL injury has just now become better and I think that was about 8-9 weeks worth of healing time before I got back to what feels like 98% right now.

Overall result:
Excellent racing season greatly surpassing what I thought would be possible at 38.

Last year was a comeback year - this year will be better as I am starting earlier and with less hindrance.

In about four months I could be at my peak for all lifts if I lift heavy. I am not sure what I am going to do training wise as I am thinking that I should get more sport specific. I have to come up with some kind of plan - maybe a four phase plan.

Phase 1: 4 weeks of full body workouts
- Perform all exercises in one workout but reduce weight and reps to very light
- include light stationary bike cardio

Phase 2: 8+ weeks of strength building
- Break up the exercises into different days doing 3 workouts a week
- Reach the following strength levels for 3-5 reps:
- bench 315
- squat 405
- dead 495+

Phase 3: BMX specific weight training
- Reduce the weight and start moderate speed work
- Add plyometric exercises specific to BMX
- Moderate 45 second stationary bike sprints with 3-5 minute rest

Phase 4: Racing
- Light weight training for power/speed
- Flat sprints on the road
- Lots of practice at the track

Phase 1 & 2 I will include riding twice a month at the indoor track.
Phase 3 will be back to normal weather permitting.
Phase 4 will be all about sustainable effort and maxing out on speed training and endurance.


Think I shall start tomorrow...