The Marlow Health Club Gym Fitness Challenge

When it comes to gym fitness, there can be no greater challenge then a gym challenge. It's fact - it's unequivocal and it's really not open for discussion.

On sunday 18th July, the Marlow Health Club launched it's very own gym fitness challenge. This event was designed by former forces PTI Daryl Fitches, who experience in fitness is littered with strength and conditioning and fitness technique's. Not only that Daryl has been involved in X Training competing at events at all levels and regularly see's some of his clients compete too.

When a new event is announced

There was a voice of disapproval when the course was first announced from established corners of the X Training community. It had two plyometiric exercises, weighted squat thrusts and squats added into this challenge - and this seemed to cause a few issues. Not only that, but the Versa Climber, a piece of gym equipment which is quite scarce on the ground and hard to train for seemed that this was a challenge that had the advantage firmly fixed at only those who could find the right equipment to train on and should have no place with a national event.

So what to do? The sensible outcome would be to test its format - see if there were problems and then react. With at least six weeks of extensive training to prepare for this event, the option was there for any gym athlete to have a constructive input into actually competing the challenge and then voice an opinion and that what the UKGCA did.

Elite and Intermediate Training

An interesting point was discussed at the event - is there more Elite gym athletes in the UK or are there more Intermediate? Although to achieve a level of fitness at the Elite end of the scale is admirable, very few can achieve it , however the intermediate course, has an element with it which can be considered the fun run of say a marathon - tough, challenging, but not impossible. What's even better is that you don't have to travel anywhere but your own gym and takes less then 15 minutes to complete with support every step of the way from friends and family.Very much like the marathon too, once you have completed a Gym Fitness Challenge, you can appreciate the level of fitness , that the Elite and Advanced guys guys achieve so much more.

What is a Gym Challenge like to compete in?

For those who have never experienced a gym challenge, at Intermediate level here is what to expect.

Run - 500m @ 4% (3:06)

Racing my good friend Andy Brown I started off at a controlled pace (10kph) , not wanting to blow out. I knew the next stage was the weighted burpees and in training I had always found these hard following from the run. I had my race plan to go at a steady pace throughout and I didn't want to overdo it. It's important to keep calm at the start of a race and focus on the next stages.

Weighted burpees - 20 x 2 x 10 kg d/b (1.10)

The time had come to try this out under competition rules. A silver line under the hip indicated where the feet had to be brought up to , so you drive from the hip to full extension and not from the lower back. I was pleased with this. It's good for the event and makes judging easier. Full extension on the lower part of the exercise and full extension on the upper part under a controlled movement makes this a great exercise, not only with weights, but also without and this exercise can be seen in this months edition of FH magazine.

Bench Press - 30 x 40 kg (0.52)

The advance level of weights for the bench press is normally 40 x 40 kg plus. The 30 reps seemed challenging enough to be able to have a taste of seeing what it's like to dip your toe in the water and certainly when say compared to Brit Fit is a more defined weight to challenge the muscle group involved. . I rested after 20 and then completed the final 10.

Bench Jumps (1.17)

The first of the plyometric exercises using explosive power to jump over a weights bench to which you have just completed the bench press on. I thought the numbers were a little on the high side for Intermediate level, but completed them in a stage of doing 40 - then two sets of 20. You do need to form a technique and rhythm for this exercise , otherwise it becomes a hard slog. Bench jumps are normally trained in moderation , but once you have nailed them, they are a great all round exercise.

Row 500 m (2:25)

The 2000 m race pace is not an option here. You have to moderate your stroke and take this a little bit of a breather - if you go flat out , later on you will suffer, so roughly between a 500 m split of between 1:50 - 2- 10 for Intermediate racing (male) will coast you through at a sensible level.

Shoulder Press 20 x 20 kg (0.35)

Uncomplicated and to the point. The shoulder press with a straight bar will test your muscular endurance . All your training in a gym for this particular muscle group, now comes to the test - can you perform the test in one hit? At the level you compete at - yes, should be the answer. Possibly two , either way if you struggled, this will give you a focus point to train towards in your next event.

Box Jumps 20 (4 risers high) 0.39 sec's

I had never completed Box jumps in a gym challenge before, they are remarkably simple , easy to judge , and very tiring at this stage. Again with plyometrics it was a case of just getting a rhythm going and training technique to which you have practiced in a gym. A jump is remarkably simple in any format, but the benefits to your training or immense. This was in my opinion a great addition to X Training.

Sit Ups x 40 (1:21)

I have never really struggled too much with sit ups. A lot has to do with training on a swiss ball as when I do my sit ups I am supported, or engaging in core strength training, I tend to get a bit of a breather during this exercise.

Squats 20 x 20 kg (0.47)

Another new addition to the X Training. The first time they have effectively been used. Questions were asked about the weight and about the repetition - was it safe? Was it too heavy for the advance course? Was it too soon after the jumps , a lot was asked - but mainly how can you judge this? The touch bum on bench and hips forward on extension seemed to help. Many went through this stage and probably fair to say found it very challenging at this stage - but that just added to the creative input of the course design because coming up was the versa climber and that takes a lot of leg power.

Versa Climber

It is true to say that unless you have this piece of equipment in your gym (and very few do) that training for it, will be difficult. But what I found is that because it is so simple to use, the training for it was inconsequential to the outcome. At that stage you are really putting in as much effort as can be produced in the shortest possible time - and this is what the versa climber does. It is nothing more then final piece of the jigsaw in your training - can you adapt to what is in front of you and are you competent enough to rely on your training to get you through? In any of these cases, if no is the answer , that is what a personal trainer is there for you to seek guidance.and help - in the lead up to an event

And then it ended ...... Time completed by me 14:01 and for all those who took part , well done. What an amazing day..... Sean Blyth World Gym Challenge.com

Two pictures that say it all - Nothing more really captures that moment of completing a gym challenge, personal trainer and client actually working on and training for a challenge together. And then there is the pat on the back from your son after you have completed the course, this is something that the fia , the gym manager and the industry as a whole rarely sees , but it is why WGC believes in gym challenges .... support every step of the way.