KEVIN ROBINSON'S BMX WORKOUT
Kevin Robinson is a BMX vert star, throwing big tricks and airs off the halfpipe that allow him to compete and earn a good living at the age of 34. Even more surprising than his age, in a sport dominated by guys a decade younger, is his size. Over 6' tall, weighing 192 pounds, he throws flairs and flips as if he were filled with helium. His secret? Weight resistance workouts. In this interview, he gives essential information and a detailed copy of his personal training routine.
Working out with weights is crucial, not only to prevent injury, but to help with the speed of recovery as you train. You definitely need the strength to pump, because the pump is like on a swing, and you need it for the ramp, especially if you land low and need to recover your speed. Having that strength is essential.
BMX vert riders use mostly hamstrings (back of thigh), glutes (butt) and quads (front of thigh). I lift weights pretty traditionally, mostly just free weights. I do squats, bent over rows, deadlifts. Squats and deadlifts are the most important because they help strengthen the core of your body, especially the lower back, which takes a lot of punishment. I squat 315 pounds, deadlift 405 pounds.
The best key is knowledge. You can't research enough information about working out. The main thing is to find out what works for your body, because something that works for one person may not work well for another.
For younger riders, like a ten year old, start real light. At that age, do body weight things like dips between chairs, pull ups and push ups. For younger guys, don't do anything that is going to make your body require testosterone, because if you start that process early, it could literally keep your bones from growing, stunting your growth.
For an older person, it's the same concept: start off easy. I would do four to six weeks before increasing the weight. Keep the sets three to four sets per body part, eight to 10 reps. Don't worry about a one rep max. Use a weight where you can just squeak out eight reps.
Remember to stay hydrated. They recommend eight glasses a day of water, and that's just for a regular person, not an athlete who is training. Your water intake can't be enough.
Definitely take a picture of yourself when you start training, because you won't see your results, since you see yourself every day.
I work out six days on, one day off. I do a separate body part each day.
(NOTE: Kevin's personal workout routine follows. It is composed of classic exercises, the kind done by Arnold Schwarzenegger in his bodybuilding days. However, some of the exercise terms, such as "decline dumbbell" or "superset" may not be familiar to readers. Descriptions of all exercise terms can be found on Google. Supersets, where you go from one exercise set to another for two or more different exercises without resting in between, is the best way to make gains quickly. You can superset each day's exercises in Kevin's routine. Each set described below should consist of eight reps, or repetitions. Proper form is essential, always. Research the proper technique, or form, for each lift. If you have questions, send them to info@adventuresportsweekly.com and your questions will be forwarded to Kevin)
Day 1: Chest: incline bench 4 sets, Decline dumbell 4 sets, weighted dips 3 sets, cable crossovers supersetted with push-ups.
Day 2: Tri's & Bi's: alternating cable kickbacks (no rest inbetween), 3 sets. Overhead dumbell tri extensions, 3 sets. Tri cable pulldowns supersetted with close grip push-ups 2 sets.
Day 3: Shoulders: smith machine military press, 4 sets front, 2 sets behind. Dumbell lateral raises supersetted with upright rows, 3 sets. Rear lateral raises 3 sets. Overhead lateral cable extensions, 2 sets.
Day 4: Back & traps: bent over rows 3 sets. Dead lifts 3 sets. Lateral pull downs 4 sets. Dumbell pullovers 2 drop sets. Seated dumbell shrugs supersetted with standing shrugs, 2 sets.
Day 5: Legs: Leg extensions, 3 sets. Squats, 4 sets. Leg press, 3 sets. Hamstrings: Seated leg curls, 4 sets. Hyper extensions (using all hamstrings), 3 sets.
Calves, abs & forearms: alternate each day. Day 6 & 7 rest.
*Do a warm up set of each exercise for every body part.* A warm up set is one done with no weight or very light weight, concentrating on good technique. It warms up the joints and helps prevent injury.