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Conor provides periodic testing, individual and squad periodised weight resistance programs and full tuition to all our senior squad players.
We’ve been using the STS Fitness Software to produce our gym programmes and the results have been great. The players are comfortably lifting more than ever and it’s showing in their physical performances out
on the field.
Edward Baranowski
Strength & Conditioning Coach
Wellington Phoenix Football
2008-09 & 2009-10
STS Fitness Blog
Catch up on Head Fitness Coach, Conor Graham's, latest thoughts on all things fitness.
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What to do Next in the Gym?
With so many options available in big gyms these days it can be hard to decide what to do each time we train.
We Look Around a Gym with Loads of Equipment:
- Some being used
- Some looking foreign
- Some reminding us of what we don’t want to do today
So What do we Do Next?
This is the question everyone asks them self at the gym, even if just for a few seconds.
Some of us just find a free machine, pick a weight and start pushing until it gets hard, then stop. We could sit there for a while until we’ve recovered or find another exercise to do. After a few sets of the same exercise the process repeats.
“What Should I Do Next?"
If I go to a gym without a plan then I’ll figure out what areas I want to work, find an appropriate exercise, estimate the weight to use and hopefully run through that process enough times to make, coming to the gym, worth my time.
So what do I do instead?
Can you see a Problem with this Process?
It’s certainly not “wrong”. I went to the gym and probably did enough to get a sweat up and will likely have some sore muscles the next couple of days.
If, however I come to the gym a couple of days later and go through the same process it actually starts to become a challenge. I don’t want to have to think, “What Should I Do Next?” every time I finish an exercise.
Know you training Details In fact, I don’t want to think about:
- What areas I’m going to work today?
- Should I warm up?
- What exercise should I do next?
- What weight should I use?
- How many reps and sets?
To be honest, when I go to the gym I’ve got enough to think about:
- Counting reps
- Keeping good technique & posture
- Catching up with friends
- Not taking too much rest
Use a Session Plan
If I want a productive workout, I won’t go to the gym without a plan which answers all of the questions for me. That way I'm assured a good workout and one which takes me another step forward in my Overall Training Programme.
This Overall Training Programme may have non gym workouts as part of my sports training or it may consist of multiple gym workouts which i do on different days in order to keep training varied.
The key difference is that the programme progresses at a rate which i can sustain and challenges me each time I train.
The last thing I want is to do random exercises which will make me sore but not progress due to no follow up in my unstructured routine.
Success comes through Progress not just Variation
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Conor provides periodic testing, individual and squad periodised weight resistance programs and full tuition to all our senior squad players. 
on the field.
