Episode 9 of the BMX Commentator Podcast sees an in depth conversation with strength and conditioning coach Connor Hedges.

Connor isn't just any old S&C coach either, as he pursues his masters degree whilst being involved with not one, but two top level sporting organisations.

Currently working with both British Cycling and Manchester City Football Club, Connor outlines the differences between the two sports, why a bog standard personal trainer might not be able to help you with BMX, and how to get your young BMXer stronger without even setting foot inside a gym.

For the older lads, Connor outlines what you should be doing in the gym to maximise your BMX related 'gainz' ;-) and more crucially, the order you should do the work in... Hint - heavy squats shouldn't be the first thing you do...

There's plenty to take from this for both BMX parents and older riders. I've also tee'd Connor up for a part two Q&A style podcast if the demand is there.

You'll need more than one listen to this as Connor drops knowledge bomb after knowledge bomb. Might even be worth making some notes too...