WGC/UGA/Training/

Ultimate Gym Athlete Training

Since December last year we have been working on a Training Program for WGC and the Ultimate Gym Athlete. It has proved very successful and I believe the time is right to let you guys in certain training protocols to training. These were also mentioned earlier this year in Ultra FIT magazine, but now we have a Excel Spreadsheet to go with it too.

The first thing you have to decide is what category or level you are are at. Fortunately WGC grades you into the right level of fitness, so you should not be training outside of natural fitness levels.

Training per week is essential, but many of us are hard pushed to find time. The benefits of Gym Sports is that after you have built up your cardiovascular base , you will find that you can train very effectively with surprisingly little time that cuts in to your 168 week.

So first thing to do is see where you are and what you want to train for

Level	Days Training per week	Hours Training per week	Recovery Days
Elite / Advanced	5/6	5/6	1/2
Intermediate	3/4	3/4	4/3
Beginner	1/2	2/3	6/5

Now after you have decided what level you are , or have been graded in Gym Fitness , the next stage is to categorise your training and give it a sense of purpose, so you are not randomly training without reason.

If you are fortunate to have a gym that throughout the year allows you to train for events , this is the perfect system. It allows your recovery and specifically targets the nature of the challenge.

There must always be at least 10 weeks training for each event. Allowing each gym to set at least 5 challenges per year.

Training Protocols

Training Protocol	Example Workouts. These are by no means the workouts you should do but only example of what your gym layout will allow you to do safely.	Duration	heart rate
Hi Intensity Circuit	500 m row - 25 Bench Press - 500 m Row - 25 Shoulder press - 1- 2-3 minutes recovery between stations. At this level you can include any variant of the challenge (including any aspect of the set challenge (for example insert bench jumps and step ups)	45 mins	very hi
Sprint Work	2000 m row (5 min rec) 1000 m row (3 min rec) 500 m .. continue 500 sprints till duration complete.	30 mins	very hi
Endurance	1 hour to 1.5 hours steady state or high lactate threshold	1 hour	med / high
Low Aerobic Conditioning	1 hour of constant low training 60 - 70% mhr	1 hour	low / med
Hi lactic Testing	3 minutes of a Complex Weight lift followed by a Push - Pull - Squat lift. Each test last 3 minutes with 90 seconds recovery. This is a very specific test of 18 minutes (add up the total number of reps) and use the weight appropriate to your level of fitness. This test must not be carried out more than once in every two weeks.	18 minutes
Tests	Cooper Test (12 minutes) / WGC Treadmill (35 minutes) / Complex/ Push Pull Squat (18 minutes) Specific Event Training (The event you are entering)	variable	very hi
Speed/ Muscular Endurance	1.5 km Bike (1.30 recovery) 3 km Bike (3 min recovery) 5 km Bike (5 min recovery) 40 x 40kg (1 minute recovery) Bench 30 x 40kg (30 seconds recovery) Bench 20 x 40 kg ...	45 mins	high
Aerobic/Anaerobic	5 minutes warm up 30 mins Aerobic (5mins recovery) 5 mins Anaerobic ( 5mins recovery) 5 minutes Anaerobic - warm down	1 hour	high/ very high
Tapering	Final week training is a ease off period. No matter what you do in this week it is unlikely it will affect your performance much with a week to go , so take it easy and keep the engine ticking over, with an occasional burst work and steady state cardio. Plenty of rest. No point turning up to an event in which you have exhausted your self in the final week.	Variable	med to low - occasional sprints.
Recovery	The most important element of Gym Sports is allowing your body always to return to its natural resting state of homeostasis and listening to your self. The stress you put on your body needs recovery. You will get less injuries and be able to train to maximum effective self if you recover adequately.	As much as possible.
Exel Spreadsheet	Click Here to Download Your Excel Spreadsheet for UGA Training
Excel Spreadsheet	Click Here to Download Your Complex Push Pull Squat	Video

As you download the the spreadsheets you will be able to enter the results and time it took you to do the circuit for example ...

Gym Sport Spreadsheet ...

This is just to give you a rough idea how to fill out your spreadsheet and give you some sense of perspective in your training. In your personal folders you can create your own circuits. The below image is that of a training program for an upcoming event which was made up using WGC. Black Sheep1 (as indicated in the above image)

Hi Lactic Training ...

The Hi Lactic Test will push you very hard indeed and these numbers are exceptionally high for a very well trained athlete. You will have to find your own scores but 300 plus is Elite standard. You can add your own exercises. But the format remains the same.

One Complex Movement
One Push Movement
One Pull Movement
One Squat Movement

3 minutes duration - 90 second recovery - As many reps as you can per station. Do not exceed 18 minutes (including recovery)

The above Test is not to be completed more than once every two weeks. And only with weights that are suitable for your fitness levels.

Finally ... thank you for taking the time to read this e-mail. It is in no way meant as a precedent in how to for Gym X Training events, just a method to which we have found has been successful over the last six months and we have decided to share with you some the training methods that have been practised.

Your training is best carried out underthe guidance of a fitness professional. Please train reponsibily to avoid injuries at all times.

World Gym Challenge.com LTD accepts no liability for any injuries caused in training or events. We record the training time it takes you to complete the challenges you enter in events or training. The training is up to you and we wish every succes in the challenges you enter.