Junior Development 10-12

"Built by Tony Harvey — 6x Australian BMX Champion, 40 years on the gate."

Set them up for success from day one.

Watching your young rider struggle to keep up or lose confidence on the track is tough. At 10 to 12 years old, they don't need heavy weights or complicated gym routines — they need the right foundation. Without proper balance, coordination, and basic strength, they'll hit a plateau they just can't pedal past.

The Junior Development 10-12 Program is the perfect starting point.

This easy-to-follow, 6-week program is designed specifically to introduce young riders to structured training safely and effectively. We focus on building rock-solid fundamentals through bodyweight exercises that improve balance, mobility, and overall fitness.

But we don't stop in the living room. The program also includes a 6-week BMX sprint plan to build raw pedalling speed and efficiency on the bike. It's practical, it's fun, and it teaches them the discipline they need to succeed in the sport.

What they'll get over 6 weeks:

• Clear Weekly Schedule: Takes the guesswork out of what to do and when.
• BMX-Specific Exercise Program: Safe, bodyweight movements tailored for young athletes.
• BMX Sprint Program: On-bike efforts to build fast, efficient legs.
• Post-Workout Stretches: Essential habits for recovery and flexibility.

Give them the tools to ride faster, safer, and with more confidence.

Give your rider the right foundation. Add to cart and start Week 1 this weekend.

Important: This program is a guide only and is not a substitute for professional medical advice. If your rider has any injuries, health concerns, or is new to training, seek advice from a qualified health professional before starting. HRVfit accepts no responsibility for injury resulting from the use of this program.