It ain´t pretty

Wise words from a Big Bird

Kim Forslund — Thu, 16 Feb 2012 09:46:35 +0000

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 heavy

and 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 weight

Bench/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 circles

Force 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/women

Worlds

Olympic:

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.

triple digit baby !!!102.5KG!!!

Kim Forslund — Wed, 15 Feb 2012 10:51:50 +0000

Hey hey.

Been a week since my last training session. Been doing all sorts of other stuff. Been tierd like crazy, doing 9-10 hours sleeping sessions. Dont know what thats all about but i guess you have those kinds of periods to.

Anyway, good day in the gym today. Focus on todays session was explosive power. Did the Clean and jerk and a couple of other exersizes ive seen on youtube. To finish of with some core workouts.

Did a personal best in clean and jerk, 102 kg!! pretty happy with myself. Guessing the form wasnt the prettiest, but the bar went from the floor and almost hiiting to roof of the gym. Did one attempt on 105 KG but it became a power clean, bearly got the bar over my head.

All and all a really good day in the gym, later this week im gonna do some sprints. Gonna have to start getting the power in the gym to the wheels of the bike. laking the motivation of doing sprints. such a hazzle in this weather.

Dats all for 2day.

over and out/

Cobra.

The Good, the bad, the ugly.

Kim Forslund — Wed, 08 Feb 2012 08:02:48 +0000

The BAD

Squatday! i bought me a brand new weightbeelt that i thought i try on. Started doing warm ups and already here it feelt heavy and slow. I know everybody goes thru these periods so i just had to power thru. Putting 180 kg @ the bar thinking this is no biggie. Thought i might try squats like i heard bigbird talking about on the dale holmes pod cast. Not quite parallel to the floor. and not exactly 90 degress. That is how I inturpend it.

Any ways, doing squats with a beelt was by far not as nice as i rememberd it. Feelt restricted in my movements, not as good “belly” presure I thought i would have. My balance was of and i was swaying like crazy from side to side. Did 4 sets with the beelt just have it done. Final set the beelt stayed on the floor.

To sum up the squats- I have had better squatdays.

The GOOD

Benchpress, going in to the bench my head wasnt where it should have been. Feelt week and unmotivated. Regardless of this i powered thru warm up. Already @ 80 KG warm up the bar feelt heavy. After warm up I put 110 KG on the bar, did my 5 reps, put the bar back on the rack and I was mad. Cause it feelt like 140 KG?!?!. Angry and disapointed i took a cuople of minutes to get my head straighted up. This weight should be no problem for me?

I went back under the bar for the second set. This time the bar went flying up and down?!. Wondering what just happened ? Suddenly everything feelt great! The third set went like a charm, same for the fourth set. For the final and fifth set I went for 112 KG. Turned out that was no biggie!

WHOOAA!!

The Ugly

After all of the above, it was time to get the core working. Pumped up after the good bench session i had tons of energy and motivation. The session was hard as shit ( in a good way) and i made some good progess for sure!!

Did some sprints the other day, It was tons of fun to do something else than the gym. So i’m doing this weekend as well.

PEACE!!/C

Day of the DEADlift

Kim Forslund — Wed, 01 Feb 2012 20:30:06 +0000

Well today it was back to the gym. Went there with one thing in mind. DEADLIFT. Had loads of energy allothough i cleaned the the house just before going to the gym. Did som warm up exersizes. then straight to the bar. Did some light weight reps @ 100 kg 2 x 10 for warm up. After warm upp was done i went down to the regular 5 reps. Did Pyramid sets from 110,140,150,160,170,180 KG. When coming up to 160 KG the knees started wobbling, but i got that sorted for the next sets. When done was done, if was happy with the efforts of today. Went home to get me some turkey breast with sallad for a late dinner.

Here is some NAM promo, bying these are the best thing i have done in injury prevention the cost me around 1900 SEK a pair, BUT THEY ARE SO WORTH IT.

-If you care about your kness, by these!

http://www.rehband.com/7790-knee-support-power-line-rehband.html

Cobra out!

The cleanest of jerks?

Kim Forslund — Mon, 30 Jan 2012 21:00:44 +0000

No, not by a long shot, but i managed to get the personal best in Clean and jerk. 95 KG, feels pretty good to be sniffing the tripple digit. Feels like i am improving my technic more more, so im gonna keep doing clean and jerks. The Power snatch will have to wait. Learning one olympic lift at the time is enough.

Today was a little bit of everything day, the clean and jerks, pumped some arms with 25 kgs barrbels. incline barberlls press for the titties ( 45 kgs ). A favourite, the shurg with olympic bar 135 KG. Finalized the session with sitting row ( narrow grip) upping the weights each set. starting @ 95 kg ending @ 120 KG. That pretty much sums upp todays session, it was a long one 2 hours long.

Keeping the reps and sets @ 5 sets and 4-7 reps, depending on what im doing.

The coming weekend i have to break out the BMX and go do some sprints. Got to do something else then just get strong/powerful/forceful ? Who knows what is what these days right?

Stop and Go Squats

Kim Forslund — Fri, 27 Jan 2012 11:24:46 +0000

Todays session I tried something different from how i usually squat. Normally i go 90 degress @ around 200 KG. Arriving to the gym today i feelt i wanted to try something different. So did Sqauts on to a bench @ 160 KG. Full sit down on the bench and then an explosive movement to standing. It was heavy as shit, but it feel good. It was fun to do something differen from the normal squats. The sets was 5×5.

I also saw this machine in the corner of the gym and i tried an exersice that feelt like it would promote good gates and the no 1 & 2 pedal stroke. Watch and behold. If you have any comments, please feel free to tweet/email me.

Back in buisness

Kim Forslund — Thu, 26 Jan 2012 14:24:32 +0000

Nice to finally be free of the cold, fever and cough that has been haunting me the last week. To celabreate that i went to the gym for a 2.5 h session. didnt do anything real heavy.

Alltough 100 kg @ bench feelt like 120 today, its ok after being sick for a week. Did some plyos and explosive exersizes(?) to. I would like to name what i did but i dont know the name of them, Saw that shit on youtube.

Been going to vintage BMX the last weeks since they started the BMX training page it has been some pretty interessting post on there. Specially by @bbiggbird and @coachG.

Gonna have to do some bike riding this week, been missing a lot last couple month since winter arriviied. Some sprints this week might do the trick.

Clean & Jerk or Power snatch?

Kim Forslund — Wed, 18 Jan 2012 21:18:44 +0000

That is the questions, which of these two exersizes are the best for BMX?

Did some tries agian on the power snatch today. The technic is improving (I think, i hav no one who can tell me if im doing it right). After i did some snatches i did my regular clean and jerk., @ 85 kg now, same as my bodyweight. I think that pretty good,. It´s heavy as shit ill tell you.

Shrugs is one of my favorite exersizes for working out the shoulders, i Like to do it with the olympic bar over free weights. 120 KG @ 10 reps with 5 sets. Could probably have done 130 KGs but i caught my self cheating and doing the movements all fucked upp, so i stayed @ 120 KG.

Finally some core workouts. Here i have gone over from doing regular reps and sets to timing instead.Feels like i can challange myself more and se more clear results. As i improve i find my self doing more and more reps each time during the same period of time.

Over and out.

Grinding videos

Kim Forslund — Tue, 17 Jan 2012 08:02:44 +0000

Last couple of days i have been grinding videos of people doing the power snatch in order to get some ideas if im doing it right or wrong. Found some good instructional videos, but i want more. So if anyone has some tips on where to find some good power snatch videos let me know @SWEcobra on Twitter.

Today was a pre…

Kim Forslund — Sun, 15 Jan 2012 17:45:03 +0000

Today was a pretty melow session at first. Didn’t get in to the right mindset at first, but i still did som heavy reps in bench, Did 5 set of 4 reps each @ 110 KG. Last set was pretty tough and i didn¨t have any tourqe behind it, but the bar slowy went i vertical direction and eneded where it should be.

After the bench i did some practice on getting the technic right on the snatch, Since i pretty new to this routine i starterd out with 20 kg bar. Wich looks pretty comic when i’m use to swinging, squating, cleaning 5-10 times the weights. Its a smal price to pay for not getting hurt.

After all this i did som core routines and some more chest pumps get that nice rack going on.

I also found the weak link in my kinetic chain, Calfves(Vades, Vader?) time to do some xtra sessions for those bad boys to get them in the same shape as the rest of the body. Right now they look like the belong to a 14 year old soccer girl….

Peace out