Not seeing the results you want on race day? This 6-week sprint and track program from “The Captain” Nic Long and East Coast Pull gives you the structured training to change that — faster gates, sharper skills, and more speed when it counts.
Launch price ends May 1st — $99 after.
Nic “The Captain” Long
2x Olympian · Professional BMX Racer
Meet The Captain
Training built the way Nic built his career
A 2-time Olympian with a highly successful professional career, Nic Long continues to race Vet Pro and win to this day. This 6-week program is a direct reflection of how The Captain trains — the sprint work, track skills, and structure he built coming up as a racer, packaged into a program you can run anywhere.
What you get
6 sessions per week
Gate / First Straight
Dial in your gates and develop your first straight pull. Short, explosive reps with half laps to finish.
Skills Focused
Develop and refine the bike skills that carry over to faster race laps — jumping, manuals, pumping, and cornering.
Track Speed
Half laps, 3/4 laps, and full laps at race effort. More reps as the weeks progress so you get faster when it counts.
Sprints + Plyo
Explosive plyo work into short sprint reps. All about your start and acceleration.
Sprints + Strength
Longer sprint distances followed by a bodyweight strength superset.
Sprints + Plyo + Strength
The full combo — plyo, sprints, and strength all in one session.
Short on time?
Do what you can — it still works
Six sessions a week is the full program, not a requirement. More work means more return, but any consistent effort beats sitting out. Pick the days that fit your schedule and target your weakest areas — here’s how to adapt it.
Track Days
- 1Weak first-straight speed? Do Day 1 (Gate / First Straight) and Day 3 (Track Speed). Skip Skills day, or swap it for a trails or skatepark ride.
- 2First-straight strong, skills and speed need work? Do Day 2 (Skills) and Day 3 (Track Speed).
- 3Only one track day? Pick the session that matches your biggest weakness, or do a little of each.
Sprint Days
- 1Pick by weakness. Start and acceleration off? Day 1 (Sprints + Plyo). Need more top-end and strength? Day 2 (Sprints + Strength).
- 2Only one sprint day? Do Day 3 (Sprints + Plyo + Strength). It's the full combo in one session.
The point isn’t hitting every session. The point is showing up and working on the thing that’s holding you back.
Delivered through the app
Your program, anywhere
Every session laid out week by week. Tap to view workouts, watch technique videos from Nic, and take your training to the track.
Program details
What this program is
6 weeks of structured sprint and track training designed to make you faster on race day. Every session has a purpose — gates, skills, speed, sprints, plyos, and bodyweight strength all programmed week by week.
What's included
- 6 sessions per week — 3 track, 3 sprint
- 6-week progression — builds week over week
- Bodyweight strength supersets — no gym equipment needed
- Plyo primers before every sprint session
- Skill progressions across jumping, manuals, and cornering
- Built for intermediate to new expert BMX racers
- Delivered through the ECP app — tap-to-view sessions
- Works on any phone or tablet — add to home screen
6-week progression
Every week has a purpose
Intro
Learn the structure
Build
Reps go up
Peak
Highest output
Peak
Hold the intensity
Taper
Pull back, absorb
Sharpen
Race ready
ECP x Nic Long
6-Week BMX Program
Launch price ends May 1st — $99 after.
Secure payment via Stripe. You'll receive your program access link by email immediately after purchase.