Hey Big Bird. Thanks for doing this interview for my blog.To start of could you tell us about your self and how you came in to BMX coaching and training?I raced for many years, and unfortunately, had a lot of significant injuries and some serious health issues that kept me off the bike. During the time off the bike, I would study training and seek education to better myself. I tried to learn from the strongest, fastest, best people in the world. When I applied it to myself, I got significant results…so loving BMX ever since a young kid, I began to realize I could play a role as a coach/trainer.What age should/is the earliest a BMX racer can start doing training serious? --To be able to get to a high level
like a lot of Olympic sports, kids get started young. In the USA, it typically takes a few years to turn expert, then once expert, it takes a few years to make mains at Nationals. There are exceptions, but this is the majority. In regards to training, I think 10 years and under should have “fun” and athletic training, like soccer or gymnastics. If they are still serious and do well at major races, then I would say serious training begins around age 12 to 13.
What age is it appropriate to start doing weight training ( in the gym )
12 to 13 in my opinion for weight training. This doesn’t mean I would go “heavy”, it just means they can be introduced to resistance training.
At the early stages of doing weight trainning how should gym work look like?-Should you start doing machines to get a baseline strength before you start doing squats and other heavyand rather tehcnical exersizes?I am not in favor of most machines. I believe they compromise technique more than they assist. They also tend to isolate muscles rather than use a group of muscles. Good technique should start early – it is more important that how much weight one can lift.As most people know core stability and strength is crucial to success and injury prevention.Is there anyway you can measure core strengh?
You know, that is a really, really good question. I don’t know if anyone has every asked me the direct question on how to measure core strength. I will give a subjective answer and say that a squat is an indirect measure of core strength.
How strong should an athlete be? E.g in relation to body weightBench/Squat/Dead lift/Power clean/power snatch?-A rider who is 18-25 years old.
For an Elite/Advanced Level athlete (approximates):
Bench – 1.15 X BW (body weight)
Squat – 2.5 X BW
DL – 2 to 2.5 X BW
Clean 1.3 X BW
Snatch 1.15
How should ON SEASON weight training differ from OF SEASON?
There is an off season for BMX??? I don’t believe there is an off season, and the method I use (conjugate training) does not use the typical periodization protocols.
Can you tell us about this formula that is well known in BMX training circlesForce x Speed = Power-how do you measure each component E.g Speed/rate of Speed, and how do you benefit from understanding this formula.
To put it in simple terms, let’s say you have the ability to sprint 30mph. The power portion of it is how quickly you can get to that 30 mph. The difference in the first 3 to 5 pedals is so important, and a race can be lost in the blink of an eye.
Here is a classic question!Squats 90 degrees @ the knee? Or femur parallel to the floor?-What do you benefit most from doing the one or the other or mixing it up?
I believe you will always benefit from mixing it up – that’s proven. However, I don’t think there is a more successful way to increase your squat (which has tremendous carry over) than by a parallel box squat. The pictures and arguments you see of racers butt’s way behind the rear wheel is not a power-pedaling motion, where ATG squats are beneficial. This is more conducive to to and explosive deadlift or power-clean, because it’s typically a back-side transition….not a sprint position.
Finally, what is the key components in your mind to succes on the racing scene?
#1. Having the right attitude. A poor attitude will destroy anyone instantly. This means feeling confident you have trained consistently, worked hard, and you belong with the best.
#2. Having the right attitude! Hahah…I said that (again).
#3. Staying hydrated and fueled. It’s important to eat right even though you may not feel like it.
#4. If something goes wrong, apply rules #1 & #2 and learn what you can do to correct the problem.
Who is your podium pick for elite men/womenWorldsOlympic:SX World cup overall:
Wow…this is an extremely tough question. I truly believe that there are at least 10 men that could podium at any time at any race. The keys will come down to staying healthy (no injuries), no mistakes, the right attitude, and probably some luck of inside gates…haha.
As for the women, I would say that there are 5 to 6 women capable of winning at any time right now. I think skill plays a bigger role in what separates the women from podium and non-podium in most cases. Pajon seems to be the most consistent, so you can expect to see her on the podium. Brooke Crain looks better and better at each race, so I will slot her name for podium spot. The rest are too close right now in my opinion. Their training, skills and mental attitude will have to define whether or not they podium.
Any last words you want to ad?
Thanks for the interview Kim. Although training technique, protocols, etc. are going to vary in opinion, most of it comes down to hard work and the right attitude. Training will evolve, and riders will progress. I am also very thankful to have worked with such coaches as Greg Romero & Louie Simmons, to athletes like Donny Robinson – they have all made me better.
If you are interessted more in what BigBird does follow him on twitter @bbiggbird . He also did a guset spot on the daleholmes podcast, check it out.
