Start Hill Monster 14+

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

Races are won and lost in the first three pedals.

If you're getting beaten to the bottom of the hill, the rest of the race is just a fight for second place. You can have the best track speed in the world, but if you lack that explosive, violent power out of the gate, you'll always be playing catch-up.

It's time to become a Start Hill Monster.

This highly focused 6-week program is engineered to do one thing: build terrifying starting strength and aggressive leg speed. We use a potent mix of weight training, single-leg bodyweight exercises, and plyometrics to build the raw power you need.

But strength is nothing without application. That's why the sprint program is strategically split: the first 3 weeks focus purely on brute starting strength, and the final 3 weeks shift to high-cadence acceleration speed. The result? Faster, more consistent starts that put you in front by the bottom of the hill.

Your 6-Week Monster Blueprint:

• Clear Weekly Schedule: Know your mission every time you train.
• BMX-Specific Strength Program: Lifts and plyos chosen specifically for gate power.
• Phase 1 (Weeks 1–3): Starting Strength Sprint Program — Build the explosive force to launch off the gate.
• Phase 2 (Weeks 4–6): Acceleration Speed Sprint Program — Convert that strength into raw, top-end leg speed.
• Post-Workout Stretches: Maintain the mobility needed for a perfect gate setup.

Stop chasing the pack. Make them chase you.

Ready to own the first straight?

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.