Oldman Strength Over 30’s

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

Still got the fire, but your body isn't recovering like it used to?

You still love to race, and you're still fiercely competitive. But let's be honest — the heavy, traditional gym programs that worked in your twenties are now just leaving you with a sore lower back and stiff joints. You need power out of the gate, but you can't afford to be broken before you even get to the track.

Enter the Oldman Strength Over 30's Program.

This 6-week plan is built specifically for the veteran racer who wants to stay fast, strong, and injury-free. We throw out the massive 300kg barbell squats that load up your spine. Instead, we use a smart combination of targeted weight training, single-leg bodyweight exercises, and basic plyometrics.

This program is designed to improve your strength, coordination, and overall fitness without wrecking your body. Add in a weekly sprint program to keep those legs firing fast, and you'll be hitting the podium feeling fresher than blokes ten years younger.

What's in the 6-week plan:

• Clear Weekly Schedule: Easy to follow and fits around work and family.
• Joint-Friendly Strength Program: Build power without overloading your lower back.
• BMX Sprint Program: Keep your leg speed sharp and your starts explosive.
• Post-Workout Stretches: Crucial mobility work to keep you loose and riding pain-free.

Age is just a number when your training is this smart.

Ready to show the young blokes how it's done? Get the program and start training smarter this week.

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.