We are getting in the shapes of our lives – come and join us!Many of you might have already heard of the FIBO. For all that haven’t: the FIBO in Cologne is, according to the organizer, the world-leading expo for fitness, wellness, and health. There are over 100.000 visitors each year and the companies outdo each other when it comes to shows, events, and innovations. If you want to know the newest trends in sport and fitness you have to be at the FIBO. Additionally, you can buy your annual supply of protein shakes, participate in countless activities, or just wander through the different halls and enjoy the show. Obviously, we are at the FIBO as well. For one, because it is right around the corner for us, and because it is a great opportunity for us to get in touch with our customers, our partners, and our friends from around the world. Even though the days are long and it can get really demanding: the FIBO is a blast for us each and every time!
You gotta representThe fact that we will have a lot of customer contact is a reason for joy as much as it is a reason to rethink our athletic capabilities. And when I say we I am talking about me. As the chubby online marketing guy I will make a bad impression amongst all the buff FIBO visitors and won’t represent our company as good as I can. The is not solely based on my physical appearance but has a lot to do with the fact that we are working 10 and more hours each day for four days, showing exercises and working out with only a few minutes of break over the whole day. Pretty much the complete opposite of my normal day in the office where I sit around all day and move nothing more than my computer mouse. Thus, Fabi and I have made the decision to take the following 14 weeks until the FIBO to get in shape.
The Fit for FIBO planFortunately, I have a trainer sitting directly opposite from me. Thus, we can have a well-thought-out and optimized training plan in no time. Fabi is as highly-motivated as I am and started putting together a 14-week training plan right away. In the first 8 weeks we will build a decent base, and the last 6 weeks we will build from that. First, muscles will be built and strength increased, afterwards we will use this base to train complex movement patterns and make functional training aerobis-style a reality. And the best part: we will share this training plan with you! Thus, you can get in FIBO shape together with us and you can instantly give us direct feedback, talk about your experiences, and ask questions about the exercises here in the comment section. Or even at the FIBO. Our Fit for FIBO plan is not your boring average plan with which you will train the same patterns over and over. In fact, Fabi has designed a very diversified training plan that will keep the fun in movement and physical training for the next 14 weeks.
This is how we startAt the beginning, there is a test. We are measuring basic numbers that represent our current fitness. For example, we establish the maximum weight we can deadlift or bench press (1RM = only one repetition is possible), the maximum number of pull ups we can do in one go, or we perform a sprint test over 10m or do as many burpees in one minute as possible. Right before the FIBO we will do the same tests again and compare the differences. I am already curious if and in which category I will have improved. Here are the different tests:
- Bench Press, 1RM
- Kettlebell one-arm overhead press, 1RM
- Push Press with barbell, repetitions in a set amount of time (1 Min.)
- Deadlift, 1RM
- Pull ups, maximum repetitions without pause
- aeroSling row (arms are in vertical extension to the ropes directly underneath the mounting point), maximum number of repetitions
- Back squat, 1RM
- Jump height (measured as the deviation between the highest point you can reach while standing and the highest point you can reach when jumping)
- Sprint, time over 10 m (due to limitations of space, measure over 20m if you have the space)
- Burpees, maximum repetitions in a set amount of time (1 Min.)