BMX is won in seconds: a relaxed set up on the gate, a sharp beep reaction, and an easy-fast first pedal. You don't get that by grinding heavy lifts alone. You get it by teaching your body to create force and change direction quickly with a seamless blend between eccentric and concentric contractions. That's what Dynamic Band Training does — it turns strength into power you can feel on the bike.
What is Dynamic training
Dynamic training (popularised by Louie Simmons at Westside Barbell) means moving sub-maximal loads with maximal speed. It's not "light day" — it's fast day. We use resistance bands attached to the bar to create accommodating resistance: the load is lighter at the bottom and heavier at the top, so you must keep accelerating through the part of the lift where most people slow down. Bands are the tool; speed is the method.
How does it work?
Bands reshape the resistance curve and sharpen the qualities BMX rewards:
- Ascending resistance: As the bar rises, band tension increases. You're forced to drive through the entire lift — no deceleration in the middle.
- Over-speed eccentric: Bands pull you down faster than gravity. When squatting, you arrive at depth pre-loaded to explode out of the bottom. It's like throwing a ball down so it bounces higher.
- Reversal strength and the stretch–shortening cycle: Bands allow your muscles to store elastic energy and release it quickly. That's the same snap you need going from stillness to first pedal.
The result is faster bar speeds and a nervous system that's ready to fire, without the fatigue from constant max attempts.
How can you implement it into your training?
Box squats are our preferred choice for banded squats because the seated position lets you do something a conventional squat can't: briefly relax the hips while the abs stay braced. It interrupts the continuous rhythm of a normal squat, breaking the eccentric from the concentric, so you're generating power from the bottom rather than bouncing out of the hole. Anchor bands to the rack or platform, attach to the bar, and stick to simple compound movements — box squats, deadlifts, and bench press. At HRVfit we keep the reps short to avoid fatigue: 3 reps × 10 sets with 60 seconds rest.
How does it cross over to BMX?
Dynamic band work trains rate of force development — it teaches the body to create force quickly, the same as BMX. Unlike a lot of other sports, BMX racing has a resistance, so we need to train in a way that makes the athlete strong enough to push against the resistance of the gearing, as well as dynamic enough to create phenomenal leg speed down the first straight. Ascending resistance teaches you to keep driving where leverage improves. Over-speed eccentric training builds recoil within the muscles and teaches them to be more explosive under load.
The benefits you will see from using bands
Expect faster bar speeds, more explosive reversal strength, and a more dynamic athlete. You will find your athletes can train more often without soreness and without frying their CNS, so they can still sprint and ride. Hamstrings feel quicker, ankles and legs feel springier, translating to more metres for the same effort.
References
Simmons L. The Westside Barbell Book of Methods. Westside Barbell; 2007.
Behm DG, Sale DG. Velocity specificity of resistance training. Sports Med. 1993;15(6):374–388.
Newton RU, Kraemer WJ. Developing explosive muscular power: implications for a mixed methods training strategy. Strength Cond J. 1994;16(5):20–31.
Cormie P, McGuigan MR, Newton RU. Developing maximal neuromuscular power: Part 1 — biological basis of maximal power production. Sports Med. 2011;41(1):17–38.
Dynamic Band Training is one of the methods built into the HRVfit Speed Method — a complete online BMX racing training program designed to turn gym strength into speed on the bike. If you want to learn more about how it's applied, get in touch at tony@hrvfit.com.au.
Written by Tony Harvey — Six-time Australian BMX Champion | Founder, HRVfit
@tonys_hrvfit | www.hrvfit.com.au