how the online training works with TBG

In order to give you the direction, accountability and support you need, there are a couple of different elements to this program. Here’s a brief description:

How your training is delivered

• Your training will be delivered via the TrueCoach software program
• TrueCoach is best accessed using the Mobile App, Google Chrome or your phone web browser
• Once your account has been activated you’ll receive a request via your appointed email to set up your account.
• In your account you’ll see the Workouts tab. In here you’ll see your allocated training sessions for the week. 
• When completing your training sessions please ensure you fill in your weights or running times for that session so we can see you have completed it from the coaches screen.

​Communication

• TRAINING - Correspondence about your training will be via the Messages tab in the app. 
• ADMINISTRATION - Correspondence about your membership or any other administration will be via email at team@thebarracksgym.com.au.
• When asking questions please keep them Clear, Concise and to the Point and we will respond within 24hours.
• Level 2 and Level 3 members have a weekly call available which you may book via emailing us a preferred time during TBG's administrative operating hours 9am to 6pm Monday to Friday.

• You may also send videos of yourself training if you would like us to review your form. Please send a side-on and front view so we can assess your movements.
• When completing your training sessions please ensure you write in your weights or running times for that session in the Enter Results section under each exercise.
• If you’d like to write comments and notes throughout your workouts go nuts but we may not necessarily respond to these even though we will have a complete overview of everything you write.
• BATTLE BUDDY - A Battle Buddy is someone you connect with from the TBG community. Often people who apply for the ADF or Police are the black duckling of their social circle. Their friends don't get it and neither does their family get it. The Battle Buddy concept has been around for decades and is extremely effective concept for serving members to always ensure they look out for one another when times are tough. Lean on your Battle Buddy when times get tough during your application process or if you are struggling with training. Help each other through it. Who knows you may even end up serving at war together.
  

Training Terminology

• Reps: The number of times you complete a single exercise.
• Sets: The number of times you complete the number of reps.
• Rest: Time in seconds or minutes between each set or interval.
• Effort Level: How hard you need to work for each rep.​​ 

Warm Up and Cool Down
Warm Up: The warm up is important for 2 reasons. Firstly it gets your mind prepared for the workout you're about to conduct. Secondly it prepares the body for maximum potential and minimises injury risk.

After you've conducted the general warm up take the time to conduct 2 to 3 specific warm up sets of the exercise you're about to do before doing the working sets.
Example: If you know you’ll be using 30kg for an exercise when your program states 3 x 10 then these are called your “working” sets. So 2 “warm up” sets may look like this. 10 reps of 20kg and 10 reps of 25kg.

Cool Down: DON'T SKIP THE COOL DOWN!!!  Do the stretches. End of story!!!
During the week, it's also important to conduct stretching and foam rolling even when you're not training. Remember, the gains are made while you rest. So give your body the rest and re-energising it needs.

Strength Training
If you are a beginner at weight training, your program may state Effort Level 9/10 What this means is the weight you choose for a particular exercise should be suitable enough that you can finish the allocated number of reps without taking a rest whilst leaving 1 rep available in reserves. If you find that you could actually keep going and do an extra 3 or 4 reps then this would be classed as an Effort Level 7/10.
You'll get the hang of it over time but just remember YOU ARE STRONGER THAN YOU THINK!

As you progress through your training with us, we may start to test your 1RM (one repetition max) and begin to use percentages (eg. Back Squat 3 x 10 @ 75%). This will be in reference to the percentage of the maximum amount of weight you can lift in a single repetition for that particular exercise. Eg. If you can do a 60kg back squat for 1 rep before you need to rest then this is known as your Back Squat 1RM. So using 75% would equal 45kg. We’ll explain this as you progress through your training so don’t worry too much about it just yet.

We have a calculator you may use on our website at the bottom of the Resource page.

Running Training
Maximal Aerobic Speed (MAS) Training: MAS training is used to help increase your VO2 max (lung capacity). This is relevant to the beep test as the beep test is a tool that measures your V02 max. 
Your program may state: 
15sec Run (50m)
15 Rest
x 12 (6mins)
Rest 3 mins 
Repeat 2 more times.
So firstly you’ll need to measure out a 50m track. A great place to use is a rugby field or something similar because most of the distances are already marked out such as the half way line is 50m from the goal line. Once your track is measured and you’ve done your warm up you’ll be required to run 50m in under 15 seconds. Rest in place for 15 seconds then run back to your start point in under 15 seconds. This process will be repeated for 6 minutes (12 laps in total). This is your first block of running. You’ll need to do 3 blocks with 3 minutes rest in between each.

Sprint Training: Always ensure you fully conduct the warm up before beginning your sprint training. It's super important that you prep you muscles adequately. And remember sprint training is 10/10!

Fartlek Training: This type of running training is where you have an active rest. You program might state:
60sec slow jog
30sec sprint
x 4
Rest 3mins
Repeat 2 times.
As you can see your rest period is the slow jog. Fun right ;-) 

Interval Training: Interval training requires a little bit more determination in order to get the desired results. It will be harder on the lungs and you'll be feeling the effects of lactic acid build up in your legs. That burning sensation. Pretty much all of the interval training you'll do is based off 400m. The most efficient and effective way to do your interval training is to take the time to measure out a 400m track using an online tool such as this one -
https://www.freemaptools.com/measure-distance.htm. 
Then use this track for each time you conduct your intervals. It's easier to time yourself using a watch on your known 400m track as opposed to trying to watch your phone whilst running.
The aim is to use your 2.4km run time as the base for your interval times. Example: 
If your desired 2.4km run time is 12 minutes then you'll have to be running your
400m intervals in 2 minutes or less. You can read more on improving your 2.4km run here.
We also have an interval training calculator which you may access on our Resources page.

​Adherence to Training

• We will not hold your hand throughout the program however we are here to help you every step of the way. 
• All of your training activity is monitored and we are able to see all of your results, progression and adherence to the program. 
• If you do not complete AT LEAST 80% of your previous 4 weeks of training then you will need to repeat that training phase in order to progress through the training package.
• On the other hand, if you are adapting well to your current program and continually making progress then there may not be a need to change your program every 4 weeks. As mentioned previously all of your progress is monitored.

​Tips For Success

1. Strategise. Plan your week before it starts. Have your meals planned and have a back up plan in place in case you are rushed for time one day and miss the opportunity to cook a nutritious meal. ie. have healthy snacks ready to go such as fruit, veges or tins of tuna. This will alleviate the desire to grab some take away. Look at your training schedule and plan for any sessions you may have , such as ensuring you have your running track pre-planned. Your number 1 goal in life at the moment is getting into the ADF or Police, so prioritise and plan your week around this goal.
2. Put in the daily work. Have a checklist you keep on the fridge or bathroom mirror and make sure you do something every single day that will get you one step closer to serving in the ADF. It’s the small amounts of effort you put in day after day that will see your success. The program takes time and effort but that’s why only 10% of ADF applicants Australia wide ever make it into the military because those are the ones who are committed.
3. What are your weaknesses? Knowing your weaknesses and confronting them head on and turning them into your strengths is one of the most rewarding achievements you can have in life. The inner strength you gain from this gives you the confidence to overcome many adversities in life. Being both mentally and physically strong will open up a world of incredible opportunities in the ADF, such as working with Special Forces.
4. Avoid the comparison game. It’s far too easy to think you’ll never be as fit as the other people applying for the military. Look at people in uniform and use this as motivation. You owe it to yourself to earn the right to stand next to them in uniform. Who knows you may even be a natural athlete and find the training quite easy.
5. Learn about yourself. Learn about the training, learn about your abilities and learn about your body. The military has a high injury rate, especially for females so take this time to learn about your body and it’s limits. For example if you possibly get a small injury along the way look at it as a great opportunity to see a physiotherapist and understand why the problem has occurred and what you can do differently next time to avoid the same thing happening again. 
6. Avoid adding extra training. There is no quick solution to becoming fit enough for the ADF or Police. For some it may take weeks but for others it may take a year. Please avoid adding in extra training sessions, especially running, to try and fast track your results. You’ll likely end up with an injury that puts your training back. If you have other training or sports you wish to conduct whilst training with us please seek the guidance of the coaches on how to incorporate it. But please don't get discouraged if they tell you not to do it at all, it’s only because they have your best interests at heart and no what will assist your progression and what will inhibit it.
7. Communicate with the Team. The incredible part of training with TBG is the community. You are now part of a unique family of ADF and Police applicants across Australia. All striving to achieve the same goal as you...to wear the uniform! Reach out to the coaches and most of all reach out to the rest of the gym family as hundreds of them have walked the same steps as you and will offer the best assistance possible.

Thank you for choosing to train with The Barracks Gym. 

​If you have any further questions please don't hesitate to reach out to the team at team@thebarracksgym.com.au