How to train like a Gym Athlete.

Rule No 1 ....WEAR A WATCH WITH A STOPWATCH FEATURE.

• Have a predetermined circuit before you enter the gym.
• Have a time frame of how long you want the circuit to last.
• Always record the result on WGC, so you can benchmark for another attempt.
• Do not over complicate the circuit.
• Use equipment that is within near vicinity of each other.
• Accommodate each circuit with structured recovery.
• Do not waste one second of training in the gym.

Why create your own Gym X Training Circuit?

When you have been a member of a gym for a few months, the motivation and keenness soon wears off. Its actually around 168 days after first joining where the initial spark and enthusiasm you had on joining waivers and before long you find that you are not going, but still paying for membership.

The Gym X Training Circuit.

That's why WGC created the Gym X Training Circuit , so that you can be focused ad motivated every time you visit the gym. When you regularly attend a gym you will increase your performance output. And it is this we focus on with the circuits.

Cost effective training.

The Gym X Training Circuit was designed so that if you cannot afford a PT, you can effectively train yourself without the threat of injury or harming yourself, by simply using the gym equipment provided. You do not need gimmicks or fads, what you need is a reason to train.

A reason to train.

Just imagine if every single time you walked through the gym door you had a reason for turning up - your own personal challenge.

Creating your own system that works for you.

The best method of training is the one that works for you. Finding a exercise you like doing and will keep doing. In this it needs to be:

• Challenging
• Rewarding
• Results Driven
• Motivating
• Variable
• Exciting

What equipment is best to do challenges in a gym? Weights or CV

At this moment in time there seems to be emphasis on training heavy and completing complicated lifts. Including Olympic Lifting and traditional Bench Deadlift and Squat, Kettlebells are very popular - But the truth is, whatever you do in the gym, the one you enjoy doing and the one that you can include each week and needs only repetition in volume intensity recovery to make it effective and beneficial is the one you need to do.

• Volume - How often do you train ?
• Intensity - What heart rate levels do you reach or RPE?
• Recovery - How often do you rest?

With 52 weeks in the year, and a lifetime spanding over 70 years plus we have evolved into creatures of habit - we need to have a reason to do something - your training will be more focused, if you can motivate yourself to train.

A reason to train.

When you have a reason to train the time spent in a gym should be calculated by the amount of times you visit the the gym per week and the effect that has on your home life. To be an Elite X Trainer takes 4 hours training per week after you have reached Elite Standard.

• Elite - 4 hours - Visits 5/4
• Advanced - 3 hours - Visits 4/3
• Intermediate - 2 hours - Visits 2/3
• Beginner - 1 hour Visits 1/2

Each session should be split into a sub category of training.