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Train like an Olympian

Win like an Olympian!

You may have noticed that we are doing rather well in the Olympics, and you may have also noticed that the athletes are absolutely ripped. So we thought we’d put three training programs together inspired by our Olympians to help you on your way to your Personal Best or, who knows, a medal.

The Cyclist, aerobic and strength session

To make it on the Cycling Track you need to be able to put yourself in some dark, dark places of pain, and then, go again! We don’t have a velodrome at each of our gyms but we do have a state-of-the-art spin studio. The first thing to do is get in the Spin Studio and push yourself in one of our spin sessions.

Remember, cycling is about self-regulation so ask yourself are you really pushing it? Do you really want that Gold? If you do, go harder! Once you finish in the Spin Studio you need to get into the gym and build on power; challenging the body when you are already tired is a great way of making gains.

Strength training the core is hugely important; engaging the core when you need to throw the bike around and get power down is key. Time to squat, overhead press and deadlift!

3 sets of each in turn:

Squat 8 reps weighted

Overhead press 8 reps weighted

Medicine Ball Slam 10 reps weighted

Sit Ups 15 reps

The Gymnastic, core and strength workout

Gymnastics relies on strength and pliability. Again to get this session off to a good start you need to get yourself into the studio. X-Cube or a Body Attack class is a great place to start, but you guessed it; if you want to make gold you have to go again so its straight into the gym because we have to work on our arm strength.

3 sets of each in turn:

Standing Dumbell Revers Curl 8 reps

Bar Curl 8 reps weighted

Reverse Grip Tricep Push down 8 reps weighted

Tri Cep Push down (with rope) 8 reps weighted

Tri Cep Push down 8 reps weighted

Sit Ups 15 reps

Press Ups 15 reps

The Athletic, flex and strength session

To master so many disciplines you need a good all-round flexibility and strength workout. We are reversing things around here. First to the gym and then to the studio! In the gym we are going to do some varied workout. First we need to get the blood pumping so it’s a 15 minute High Intensity / Cadence run. Here you want to be running at a slight incline (3-5) at a pace that challenges you but doesn’t tire you (CP20).

Now we are going to look at doing some power work: 

3 sets of each in turn:

Medicine Ball Slam 10 reps weighted

Squat 8 reps weighted

Lunges 15 reps optionally weighted

Kettlebell Overhead Press 8 reps

Bench Press 15 reps weighted (more reps at a lower weight)

Box Jumps 5 reps

Following on from our gym session it is time to make sure we work on our flexibility so book into a Pilates or Yoga session and enjoy the benefits of flexibility and increased core strength that both offer.

For weighted exercises use either dumbells or a bar, speak to a Personal Trainer if you are unsure on how to use weights or the weight your should use.

i-Motion Gym are proud to offer our members up to and over 400 classes a month! Do you want to try something a bit different or see what classes we have to offer? Just click www.i-motiongym.com/classes 🙂 Remember a habit is just a learnt behavior, they can be positive or negative, good luck in developing these positive gym habits!

i-Motion Gym.

 

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