My name is Lloyd Millichap and I am a personal trainer based at Fitness First in Camberley Surrey.

I have been involved with X Training for nearly four years and have been amazed at the results both my clients and I am achieving. I would like to share my experiences with any 'Gym Athlete' who like to see for themselves , just what is possible when you train for a reason.

The Camberley Ice Breaker was introduced last year as trial event. Clients and members of gyms shared an all day "Chilly experience" in a gym hall that had no heating from a local school. During that day as a club we bonded and shared a higher level of togetherness then I have ever witnessed. All members were supporting one another and cheering each other on and this is one of the reasons I believe in the benefits of X Training so passionately.

Training for this event starts now. It's roughly 12 weeks away and this event will give you the motivation you need during the festive period to ensure you keep motivated and keep training.

If you have a personal trainer , then maybe they can help you train appropriately towards this event. And perhaps your gym as a team could enter ?

The sport of X Training is to give that added focus and motivation to train all year round and I hope to see you there.

This year the challenge will be held in the brand new gym at Collingwood College - The fully equipped gym has incredible facilities and thankfully the heating will be on - but the name has stuck - The Ice Breaker and it is on the 7th Feb - I hope to see you there.

The Camberley Ice Breaker Gym Fitness Challenge 2010

7th Feb 2010 - Collingwood College (Next door to Fitness First Camberley)

The all new Camberley ‘Ice Breaker’ gym fitness challenge 2010 (Sun 7th Feb)

Camberley Surrey

Prepare yourselves for a new challenge in Gym Based Sports. This is the ‘Ice Breaker’ and named so because of the time of year - it being the first gym event of the year and last year it was held on the coldest day of the year and schools being schools switch their heating off at the weekends! The name has stuck and it will be the first Gym Based Sport each year for the WGC web site.

The new and impressive Collingwood College will stage this event and I can assure the facilities are excellent.

Entry Fees

This will cover the cost of trophies and expenses and the remainder will go to Help for Heroes as I’m sure you will all agree is a worthy charity in these times.

On Line Entry - Click Here

£15.00 Entry (Intermediate)
£20.00 Entry (Advance)

Venue

This year it will be held in the brand new Collingwood college gym (200 metres from Fitness First Camberley) which is a fantastic facility with plenty of space to hold an exciting fitness event. Collingwood College is next to:

Fitness First

Mitcham road

Camberely

Surrey

Lockers, showering facilities and refreshments (available at cost) in Fitness First.

The Challenge

Intermediate
Events	Specification

Row	Male: 400 m Female: 400 m
Bench Press	Male: 25 @ 20 kg Female: 25 @ 40 kg
Bike	Male: 2 km (level 8) Female: 2 km (level12)
Medicine Ball Sit Ups	Male: 25 with 3 kgs Female: 25 with 4 kgs
Step Ups	Male: 30 x 2 x 12 kg d/b (5 Risers) Female: 30 x 2 x 5 kg d/b (5 Risers)
Shoulder Press	Male: 25 x 25 kg Female: 25 x 12.5 kg
Shuttle Runs	Male: 20 x 20 m Female: 20 x 20 m
Weight Carry	Male: 2 x 22 kg d/b (80m) 4 x 20 m Female: 2 x 12 kg d/b (80m) 4 x 20 m

Could you challenge yourself?

Advanced
Events	Specification

Row	Male: 600 m Female: 600 m
Bench Press	Male: 50 x 40 kg Female: 50 x 22.5 kg
Bike	Male: 3 km (level12) Female: 3 km (level 15)
Medicine Ball Sit Ups	Male: 50 with 4 kg Medicine Ball Female: 50 with 3 kg Medicine Ball
Step Ups	Male: 60 x 2 x 12 kg d/b (5 Risers) Female: 60 x 2 x 5 kg d/b (5 Risers)
Shoulder Press	Male: 50 x 25 kg Female: 50 x 12.5 kg
Shuttle Runs	Male: 20 x 20 m Female: 20 x 20 m
Weight Carry	Male: 2 x 22 kg d/b (80m) 4 x 20 m Female: 2 x 12 kg d/b (80m) 4 x 20 m

Motivation - Incentive- Participation = Results

The new addition of shuttle runs in a X-training event provides a different angle and the need of the use of a treadmill.The 3 main reasons are:

Acceleration and braking with turning every 20m (as in the MSFT bleep test) to give a different type of fitness challenge.-

The elimination of equipment failure and clocking up of ‘free metres’ by the faster guys typing in higher speeds.

It also allows this course to be carried out in Sports Halls up and down the country without having to transfer big and bulky equipment like treadmills.

With the intermediate courses I have decided to keep the weights the same as the advanced (apart from the female bench press) but with half the amount of repetitions (25 instead of 50). This is so that the stronger guys and girls get an even chance against the cardio type athlete which in recent times with other intermediate courses has not been the case. I just wanted to do a couple of things different to keep things fresh

Training

I realise it will be difficult to time trial this event in your own gyms with the shuttle runs but a 500m treadmill run at 5% incline could give a similar time.

I suggest using the bleep test on a high level mixed with shoulder press and a weight carry for a killer workout.

Training within the confines of ones own gym does not always make all the disciplines to train for - for instance the 20 m weight carry may not any way be practical in your gym - it is therefore beneficial to turn to a personal trainer and ask for specific advice in how best to train and overcome issues that are laid down in this course. This will be a building block between you and your personal trainer to encourage improvements in a working relationship that achieves a fitness goal with real results at the end of it.

General

Please give me some feedback guys on what you think good and bad about the new course. On facebook or email millichap582@btinternet.com

Enjoy ! Race orders will be based on recent results from recent events with help from other event organisers.

Train hard, smart and specific folks.

Lloyd Miilichap

Personal Trainer - Race Organiser.

Camberley Fitness First 'Ice Breaker 2009'