GC-Training
Nearby gyms & sports facilities
Main Street, Palmerston North City
Main Street
Im Grayson Cooke! I’m a qualified sport scientist out of Massey University here to be your guide t
WE BACK BABY! Hope everyone is well and keeping active no matter what! Winters here, don’t let it get the best of you 💪🏻
Let’s get back on track with our training aye, flick me a message if you need some motivation!
This video just has a few of the exercises from my back session today. Not all of them, I’ll write the full run down below.
Conventional Deadlift 4x12
Theraband Rows 4x12
Goodmornings 3x10
Superset:
KB Switch Swings 3x20
TRX Rows 3x20
MB Slams 3x12
Superset:
Russian Twists 3x40
Plank 3x30sec
Supermans 3x12
30/04/2020
Cooked up some motivation for another half marathon today team!! Stay hard!
IM LUCKY! I’m lucky to have majority of the equipment I usually use in a real gym. However during isolation some of you gym goers weren’t this lucky, if you’re having trouble coming up with ideas to target certain areas, flick me a message 💪🏻💪🏻💪🏻 stay hard.
15/04/2020
So I ran a half marathon and a bit today in 1:49:32.
I didn’t plan to go out and run this distance but I’m happy I did!
If I learnt anything from this it’s that you can get anywhere you want in life or in fitness as long as you can tell yourself why you’re doing it. I had my reasons as to why I was still running when I didn’t plan to and why I felt it was necessary!
Go out and find your passion, doesn’t have to be running or lifting, it can be anything. Get out there and do it.
Just me utilising the equipment I’ve got during the lockdown 🔒
If you’re struggling to find ways to recreate exercises with equipment you don’t have, flick me a message and I’m happy to help. Stay busy during this time 😁
No machines? No problem.
Keeping your muscles guessing keeps the mind creative.
Always find different ways to utilise the equipment you have in-front of you. Don’t get stuck in a loop ♾
EASY 3 - CORE CRUNCH 👇
5 ROUNDS - 3 EXERCISES
- Shoulder Taps
- Deadbugs
- Crunches (without neck strain)
20 Reps each = 1 around.
30 sec Rest between rounds (not between exercises).
Take 10min out of your day to try this one out.
Going to post these every week for the next 6 so stay tuned. .
EASY 3 - CORE CRUNCH 👇
5 ROUNDS - 3 EXERCISES
- Leg to Hip Raises
- Toe Reaches
- Russian Twists
20 Reps each = 1 around.
30 sec Rest between rounds (not between exercises).
Take 10min out of your day to try this one out.
Going to post these every week for the next 6 so stay tuned.
BOOTCAMPS!
The Performance Room provides a warm welcome to all demographics seeking to begin training! And there’s no better way to get started other than to sign up to our 6 week Bootcamp courses!
Bootcamps are the perfect way to target muscular endurance, strength and general fitness.
The 30-40 minute HIIT session targets weight loss, typically burning the same amount of calories as a 1-1.5 hour jog.
Not only do you get to meet a bunch of awesome new people, you also get to learn new exercises and push your mental and physical limits.
With 12 sessions to choose from each week there is plenty of options and no excuses 😉
Get in touch, you’re always welcome
2020 just begun! Get in touch to build on your health and well-being!
Looking to improve your;
Fitness, Health, Mindset and Strength?
Here’s the perfect place to start! I offer; Weightloss Classes, Strength Conditioning, Online Coaching, Group fitness and much more!
Contact via DM and/or Email yo get in touch.
07/01/2020
05/01/2020
2019 came to a close and so did my time with my longest client to date .loo! From when I started in Feb to the end of 2019 she put her faith in me to start seeing results in strength and conditioning.
Across the board she improved in every aspect of our training, having overall improvements in whole body muscular endurance and improvements in Squat, Bench and Deadlift 1RMs! The most noteable being a 50kg increase in her 1RM Deadlift 😁
Thanks heaps Alex for investing in me and yourself, all the best for 2020 🥰💪🏻
This morning I did the good morning exercise. Technique is key for this lower back exercise. Careful not to turn it into a squat.
Dead start sprints for badminton training. Lessgooo. Followed by a bunch of plyometric exercises 😂
25/11/2019
BOOTCAMPS are underway, we’ve had an outstanding turn out thus far, with a lot of new faces coming through the gym. It’s not too late to sign up though! Get in contact if group fitness is something you’re interested in, you’ll make a bunch of friends and gains 😉
22/11/2019
Goodbyes are tough, but saying goodbye to .preston is even tougher.
Thanks for being a fantastic mentor bro and thanks heaps for leaving some ginormous shoes to full at 😂
Safe travels across the globe and see you in two years, love ya 💓
18/11/2019
Been a while since I posted, moving houses doesn’t help. Promise business is still booming and it’s about to get even busier come next week when I take over the .preston Bootcamp! If you haven’t already got a summer shred plan then DM for Bootcamp details and get on top of things this summer!
Yes that’s the .preston merch, and yes you can get your own! Check his page out!
PB ALERT 🚨
Ending my creatine cycle with some PB’s. Last week you saw the Deadlift PB.
TODAY we have the BB Squat hitting 160kg.
Deadlift: 205kg conventional.
Squat: 160kg.
Bench Press: TBC
came through today for a full body Medicine Ball session, incorporating strength, power and balance in the one session. Finishing off with a plyometric chest exercise, MB drop chest passes.
How creative do you get with your exercises?
BEAST ALERT 🚨
100kg Conventional Deadlift ✅
just had 6 weeks off and is still killin it!
Stay woke for the next 6 weeks!
Get in contact if you want to start seeing some results 🔥💪🏻
TAKING ON NEW CLIENTS!
Summer time is approaching and you’re going to need someone to help you reach your peak!
Contact me via email or DM to improve your health and well-being!
Affordable prices, fun and constructive workout environment and results you’re looking for!
Taking on individual clients, dips and small groups for fitness, athletic conditioning, strength and weight loss.
Why wait? Start now with
19/10/2019
Get in on that .preston merch before it runs out!!
GC-Training merch in the works 👀
NEW PB ALERT 🚨
Another slow moving deadlift, this time at 205kg.
I tried for 210kg but the fatigue was real 😂
Just a little motivation for your day.
Felt innovative today!! Give this Tricep exercise a go!
All you need is two Therabands and an anchor!
If you haven’t gathered already, my gym has no machines!
I’m constantly thinking of ways to isolate different muscles throughout the body without the use of machines.
Keeps me thinking and requires far more neuromuscular control to perform, compared to using a machine.
BURN ALERT 🚨
This forearm exercise (credit to .preston) is mental. Three rounds, one after the other for three sets and your veins will explode 🙃.
In all seriousness though, give it a try! Set the bar at shoulder height so arms are parallel to the floor. Weight the opposite side of the bar so it doesn’t become off balanced and ply around with it!
Barbell OHP for 8 reps x 4 sets to start off the shoulder work out!
Challenging to an OHP contest. 😉
with the stability in this hamstring curl adaptation!
Hips up, hands by sides for support, feet apart, TB to activate hip abductors, bring feet to the glutes and out again whilst hips are in the air.
29/08/2019
Not one to post these sorts of pictures but at the end of the day you are your own best test subject.
Basically I did junk free August. Didn’t change my training regiment in the slightest, just diet.
Initial weight: 89.8kg
Initial body fat: 8.2%
Final weight: 87.8kg
Final body fat: 6.9%
Lost 2kg overall and 1.3% body fat.
Amazing what such a simple change can do to the body in the space of 28 days.
Method of body fat measurement: 7-site skin fold.
@ The Performance Room
28/08/2019
I’ve got one happy customer over here! A few months, 7.5kgs and a whole lot of later! has smashed out the past few months of training with her partner and are both making amazing progress as you can see! Your turn next? Get in touch ✌️
.loo hitting the Aeroplane for a little bit of balance and neuromuscular control at the ankle mid strength session!
Try to keep the elevated heel as high as possible, keeping the elevated leg parallel to the ground. Arms stay out to maintain balance.
Hold for 30 seconds at a time.
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Palmerston North
Opening Hours
| Monday | 5:30am - 8pm |
| Tuesday | 6am - 8pm |
| Wednesday | 5:30am - 5pm |
| Thursday | 6am - 5pm |
| Friday | 5:30am - 5pm |
| Saturday | 9am - 12pm |
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