Training base. Editorial special project

As part of our special project, four heroes decided to get in shape for the summer and tell you about the ways in which they will achieve their goals. Our heroes are absolutely real people: Managing Director of “Championship” Maxim Syreyshchikov, 2nd year student Dayana Mukhametzhanova, journalist Nikita Kuzin and a student who works as a freelancer, Polina Sycheva. In today’s material we will tell you how to make a personal training program for any taste and with any budget.

Maxim Syreyshchikov, Managing Director of Champion.

At the beginning of our research, we asked participants to tell us about their goals and desires that they want to achieve. Maksim admitted that it is important for him to create an effective training program, as family and work take up a lot of time and he doesn’t have the opportunity to spend every evening in the gym. Thanks to the fitness test Maksim’s personal trainer, elite trainer of the World Class Vlasova fitness club Vladimir Bardin was able to create a training program for him based on the data obtained in the innovation laboratory of the Olympic Committee.

The main goal of theworkouts is to gain muscle mass, improve body quality and stretch problem areas in order to increase the elasticity of certain muscle groups.

The training program itself will be modified from day to day, thanks to the fact that Maxim will be working out under the guidance of a personal trainer in the World Class Vlasov fitness club. The obvious advantage of working with a trainer is the increased efficiency of each training session, because the trainer can always give advice if an exercise or a complex is performed incorrectly, as well as give timely recommendations on nutrition, modify the composition of the training and pay attention to individual characteristics of a person (old injuries, problem areas, etc.).

You can download Maxim’s individual training plan for the first week of our project here.

Polina Sycheva, freelancer

One of the goals that Polina set for herself at the very beginning of our project was to try as much as possible and prove to her friends and herself that any variety of regular physical activity can bring her to the desired result. Our heroine attended a fitness test and trial training session at World Class Tverskaya fitness club, where she was able to try the most unusual alternatives to the usual and customary fitness. As a result of the session, the trainer helped Polina to determine which group and individual training programs she should include in her plan.

The main goal of the workouts: weight loss, increasing endurance, focusing on problem areas.

Polina’s training program consists of two main parts: the first is basic training consisting of light cardio and several complexes in the gym, the second is a variety of physical activities (trampoline training, pylon, aerial yoga, fencing, diving). The trainer helped to create a program taking into account the girl’s wishes and organically combine seemingly incongruous sports.

You can download Polina’s individual training plan for the first week of our project here.

Nikita Kuzin, journalist

Do you have very little time to go to the gym after work? Do you have little time to go to the gym after work? Is it expensive to work out with a personal trainer, so you prefer to train on your own? If you answered both questions in the affirmative, you can easily understand our next hero. The goals that Nikita has set for himself are familiar and close to everyone: to get ready for the beach season and to lose weight by transferring all the excess into muscles. Due to the limited budget, the fitness test for our hero was a familiarization functional training in the club World Class Tulskaya with the trainer Amukov Kirill.

Lifehack: in almost every fitness club you will be offered to attend an introductory personal training session with a trainer right after purchasing a season ticket. Make the most of this opportunity, prepare questions and ask about everything you are interested in.

The main purpose of training: weight loss by improving body quality, muscle mass gain.

Nikita’s training program is made taking into account all his wishes and opportunities to visit the gym. It consists of two parts: the first one is cardio, which can be performed without going to the gym (this will help to lose weight), the second one is functional and strength training in the gym (this will help to gain muscle mass).

Download Nikita’s individual training plan for the first week of our project here.

Dayana Mukhametzhanova, student

A minimal budget is certainly not a bad thing, but what to do if you can’t afford to buy a gym membership at all? This is the approach of our next heroine to training. Searching the Internet for available programs did not take much time, but we had our doubts that the plan was correct. That’s why right after Diane made it up, we decided to consult with a fitness trainer of the World Class chain.

Lifehack: in many fitness clubs there is an opportunity to sign up for the first free trial session. This is exactly what our heroine took advantage of. Having made up her plan and armed with knowledge from VKontakte publics, Dayana went to a trial training session at World Class Tulskaya, where she was able to ask all her questions to the trainer and adjust her plan.

The main purpose of training: weight loss, improving health and body quality, increasing flexibility.

Working out at home is not easy. What is the most difficult thing here? Self-discipline. The very presence of a subscription to a fitness gym is often a significant motivator to get up and start doing something. But it’s so important to remember that if you have a goal, a yoga mat turns into the most effective exercise machine, a park near your home into a real running track, and the accounts of popular fitness bloggers on the web reinforce the confidence that you can make yourself even better.

Download Diane’s customized workout plan for week one of our project here.

Very soon we will share with you the nutrition plans of our heroes, tell you about the so popular detox, the pitfalls that await you when switching to PP, and answer the most common questions that arise in the process of weight loss.