Training is a minefield.
- What happens at the point of arrival to the point of departure when you enter the gym?
- How do you get the balance right in training?
- What will make you return and continue the cycle without getting bored?
- How do you know if your training is working?
Ive been going to the gym for the best part of twenty years and in all that time, Ive been searching for the answer to the perfect workout. I will get something out of the way first aesthetics has never interested me. How you look and how you want to look is more of a personal issue and for those of you who train for this, there is nothing wrong with it, but this post will not be aimed at you .
Ive noticed over the years, that fitness magazines basically regurgitate the same information and pictures of training, the bent over row, the standing shoulder press , the same type of sets, the same type of training.
The information being delivered is outdated, not really agreed with within the fitness community and often the cause of misinformation and constant arguments.
So what makes the way we train at World Gym Challenge any different, why do we consider ourself ahead of the game ?
And the answer lies in its focus on the brain. The brain is the powerhouse for the body. If it says stop, you will stop. If it says give in, you will give in. And everybody is governed by the brain when it comes to training. The brain is point of focus that has to be in tune with your body, if you are going to train effectively.
Ive been working on a simple principle of repetitive training. Its the same old argument if you keep doing what you’ve always done, you will get what you always have. Or will you ?
Why is it then , the 2000 m is the set distance for the rower?
Why is the marathon at 26 miles?
Why is the fastest sprint in the world 100 m ?
The answer is so that you can create the right training pattern for a set distance. If you have random , constant changes, that you will forever be searching for answers about your training.
So the circuit I created was
- 5 km Bike
- 1 km Row
- 400 m 10 %
Each with a two minute recovery between them. And completed twice . That will be around a 43 to 44 minute circuit.
The idea is to run, the last 400 m at 10 % incline at a constant speed of 9 kph (depending on fitness levels) speed levels will vary.
The row is at 18 spm with a variable of a 2.05 / 2.07 500 m split
The Bike is touching on between 95 – 100 rpm (level 12 Life fitness)
It is essentially six challenges done back to back with 2 minutes recovery. Each peak represents a section of this challenge
- Peak 1 – Bike
- Peak 2 – Row
- Peak 3 – Treadmill
- Peak 4 – Bike
- Peak 5 – Row
- Peak 6 – Treadmill
Its the treadmill we are focused on to enable all six peaks to to have only one pinnacle and not be broken as seen in Peak 3 and 6 .
I will show you 3 more graphs where I have tried to get six single peaks and failed
There is a kill point at which time the brain, says give up on the treadmill and it only happens on the treadmill, the bike and row are not maximal efforts, although the heart rate would suggest it is on the row. The row is tough, but at 153 – 156 hr you do not reach the kill point on the row (the moment of absolute exhaustion where the brain has given in) but you do on the treadmill
That is not to say it can’t be reached on the rower – ask any rower! But on this test the 400 m 10% incline is the final test for the brain to be tested.
To reach six peaks only is the desired goal.
So in theory you can train the same system, same routine, but your goals are defined by your mental ability to endure the rising heart rate and being able to control the signals to your brain with the urge to give in.
If you look at the first 4 questions in this thread, by completing six peaks, will answer them all. The focus and desire is there, the only restriction is controlling the brain signals which force you to stop.
That is how we train at World Gym Challenge. That is what makes our training different.
Its not about how we look, but how we focus during our training.
Point of interest. You can get a faster time on the treadmill by recovering when you have completed 50% distance (over 200m) and then sprinting at a far higher constant speed – but that defeats the object. It’s cheating without cheating. To run the constant speed is the test. To get only six peaks. And this is where you be challenged.
You will need a good heart rate monitor to train this way.