Today (16/05/2024) I paid for the gym so Monday morning (20/05/2024) I will get up and go to the gym. The only annoying thing about Monday’s is that I have to work on the office so I will have to shower at the gym and take spare clothes on BUT on a positive note the gym is literally over the road from the office so I can take my time as I don’t have a 30 minute walk back before work! One good thing is that the gym is 30 minutes walk from my house so I will not need to do cardio before I start lifting so that cuts the workout time down a fair bit.
I was going to do Plyometrics as well but I will wait a couple of months to start Plyos so that I can get a bit stronger and healthier before I start! After a couple of months of consistent training I should be good to start ploys! I am only going to go to the pump track at the weekend early so that I have time to ride there and back as well to save petrol money and also spin out my legs and get some zone 2 cardio in at the same as my jump bike isn’t going anywhere fast 🙂
After researching BMX training plans online I found that I had one too many weights sessions a week so I have revised the weights sessions as follows:
So for now my training will be:
Monday
AM – Rest
Lunch – Rest
PM – Rest
Tuesday
AM – Gym (Lower Body)
Lunch – Gates and track work
PM – Rest (rollers after week 8)
Wednesday
AM – Gym (Upper Body)
Lunch – Sprints (60m x 10)
PM – Gates Somewhere or Rest (Gates or rollers after week 8)
Thursday
AM – Walk
Lunch – Sprints (15m x 15)
PM – Gates (Bath)
Friday
AM – Gym (Lower Body)
Lunch – Sprints (30m x 12)
PM – Track (Play Session)
Saturday
AM – Pump Track and ride to and from Pump track
PM – Rest
Sunday
AM – Pump Track
PM – Rest
For at least the first 4 weeks I will use the machines for legs while I work on my shoulder reliability so that I can start doing squats for the next 4 weeks on one session and machines on the other to mix it up a bit! Lower body will be:
Lower Body (Monday and Friday)
Leg Press – 3 x 10
Leg Extensions – 3 x 10
Hack Squat – 3 x 10
Leg curl – 3 x 10
Step up – 3 x 10
Calf Raise – 3 x 10
Cool down on exercise bike for 10 minutes
Upper Body (Wednesday)
Bench Press / Incline Bench Press – 3 x 10
Lat Pull down – 3 x 10
Shoulder Press – 3 x 10
Seated row – 3 x 10
Barbell Curls – 3 x 10
Dumbbell Shoulder Sequence – 3 x 10
Cool down on exercise bike for 10 minutes
For the first 8 weeks I will just do machines and it will all be about building strength and getting used to consistently working out 4 days a week. If I miss a workout then I have Wednesday morning and Saturday and Sunday when I can make up the missed sessions if needed but I want to get in the habit of working out!
At weekends I want to try and ride the Black Market to the Pump track which is a 45 minute ride apparently then ride for an hour or so then ride the 45 minutes home again as a cool down/ leg spin out to burn off a bunch more blubber and clear out all the lactic acid from the pump track so my legs are not as sore the next day! I may change this on one of the days to go to a different pump track instead so that I don’t get bored of the local pump track riding it a lot.
After 8 weeks I want to start learning to ride the rollers so on Tuesday and Wednesday nights I want to do 30 minutes to an hour on the rollers to get used to them. My idea is to get good enough on the rollers by the start of winter to be able to mix in roller sprints into my training to replace my Thursday and Friday Gates and Track sessions as it will be too dark for them then! I also then have the option to swap normal lunch time sprints sessions with roller sessions if the weather is really bad as well.
As I have now signed up for the gym I will see if anyone wants to buy my weights stuff then I can get rid of it all and get some money back and also free up space in my bedroom for my rollers and for my balance board so I can play on it to work on my core!
My 8 weeks will be finished on 12/07/2024 so I will re-evaluate then and most likely start adding in free weights for my legs to replace the machines.