Gym Sport ... contact info@worldgymchallenge.com if you would like to set up a gym challenge at your gym.

Any gym has the potential to take part in Gym Sports. Any member can take part daily and any level of fitness can compete. Just take 5 minutes to read this short article and think about setting up your next gym challenge at your gym.

Give your members something to train towards ...

Gym Sport has developed over the years into three main characteristics of training.

• Individual - Only you compete against you.
• Gym Based - The gym you are at sets the challenge and you compete against each other.
• Team Based - The formation of teams of gyms challenge each other.

In order to progress into any level you must first understand the basics of Gym Sport. And more importantly take part in a gym challenge.

The Basics ...

To create a gym challenge at your gym for your members is not as hard as you may think. World Gym Challenge has set a

5 Step Program ...

• Create a Challenge.
• Set a date.
• Train towards it.
• Execute the challenge.
• Publish results.

Here is a step by step guideline in how to execute the perfect gym challenge.

Step 1

Create a gym challenge by looking at what members in your gym are using and the equipment you have.

• Bikes - Do not make the distance too far. It's boring to watch and drains the excitement and flow of an event.
• Concept 2 Rower - Do not make the distance too far, Rowing is such a total workout that you can be in danger of pre exhausting members before they have really begun.
• Treadmill - Choose incline and distance carefully, the higher the incline, the less the distance. Do not go over 1000 m for any gym challenge on the treadmill, it is boring to watch and will lessen the impact for the spectator.
• Weights - Always use strength endurance reps which are low in weight and high in reps. This will make injury less likely when the body is in fatigued state. Use common non complicated lifts which are easily replicated and can be judged fairly.
• Bodyweight Exercises - Use bodyweight exercises to mix up the range of movement involved in the challenge.
• Judges and time keepers - Always record the event fairly and squarely
• Admin - Have in place a format of race times, who is judging and time keeping.
• Create an atmosphere - Use Social media to engage with your members about the challenge.

Step 2

Set a date that has plenty of time to prepare the gym and the training for the challenge. Ensure there is start date for training to start and a period of training for tapering and warm down prior to the event date.

Step 3

Train towards it and set up a training program. It's best to use WGC online templates in our purpose built website because its free and been designed for this very purpose.

• Start with a set goal time period (normally 8 to 12 weeks).
• Find a training partner of equal fitness or a personal trainers your gym to train with.
• Buy a watch with a stopwatch feature.
• Create benchmark workouts based on the event.
• Use the variety of apparatus that are in the challenge and look at the time frame of it.
• Train using energy systems that reflect the challenge.
• Use recovery during the training stages and also for fixed 24 hour periods within the week.

Step 4

Execute the Gym Challenge so that everybody knows what they have to do and where they should be.

• Create a Time table for entrants, time keepers and judges.
• Make sure only those of equal fitness race each other so that nobody is made to feel insecure before the race.
• Create the right atmosphere and use a studio to run the event or a sectioned off area within the gym.
• Make sure all members are aware of the event and conduct a 'safe area' so that only those that take part are on the course.
• Use all the resources from your own gym (members and personal trainers / gym instructors)to help the day run smoothly.
• Invite the family down and members of the public to watch or take part to support the athletes and showcase your event, your facility and your fit gym members.

Step 5

Publish the results so that any future event has a reference point to benchmark results.

• Use World Gym Challenge.com to publish live results.
• Make sure each individual who took part has a record of what they did and achieved.
• Make sure instant results are published and available to view on media devices.
• Use local media and newspapers to publish news about your event.
• Make your gym challenge the talking point of the community by promoting those within your gym who took part and the results they achieved.
• Set the benchmark winning time for the records and pb's broken for the following year.
• Use social media as much as possible with pictures of the event and results from your gym.