THE MILL GYM
MEMBERSHIP SERVICES
OVERVIEW
THE MILL GYM HAS A LIMITED MEMBERSHIP OF 100 MEMBERS. THIS IS TO ENSURE A HIGH INSTRUCTOR TO CLIENT RATIO.
TO QUALIFY AS A MEMBER, ALL APPLICANTS MUST COMPLETE OUR INITIATION PROCESS, WHICH CONSISTS OF 5 X TRAINING SESSIONS WITH ONE OF OUR TRAINERS, THEN THE GAC TEST.
DURING THESE INITIATION SESSIONS YOU WILL BE TAUGHT OUR TRAINING PHILOSOPHY, STANDARDS AND RULES, AND THE FUNDAMENTAL TRAINING MOVEMENTS, TECHNIQUES AND METHODOLOGIES EMPLOYED IN OUR TRAINING PROGRAMS.
ON YOUR FINAL INITIATION SESSION YOU WILL UNDERTAKE OUR GAC TEST TO DETERMINE WHERE YOU SIT IN OUR GENERAL ATHLETIC CONDITIONING (GAC) STANDARDS.
OUR STANDARDS CONSISTS OF 6 LEVELS. LEVEL 1 - NOVICE, TO LEVEL 6 - ELITE. IN ORDER TO QUALIFY AS A MEMBER YOU WILL NEED TO ACHIEVE A MINIMUM LEVEL 3.
AS A CONDITION OF MEMBERSHIP
ALL MEMBERS (& STAFF) ARE REQUIRED TO RE-SIT THE GAC TEST EVERY YEAR (BY THE 31ST OF MARCH). FAILURE TO DO SO WILL RESULT IN AN IMMEDIATE RELEGATION TO LEVEL 2 CLASSES AND SERVICES.
IF YOU SCORE LEVEL 3 (OR ABOVE), YOU ARE WELCOME TO ATTEND ALL OF THE GYM CLASSES (GAC, CARDIO, STRENGTH), AS WELL AS OPEN GYM AT ANYTIME DURING BUSINESS HOURS (AND OUTSIDE OF CLASS TIMES). OUR GAC CLASSES ARE OUR MAIN STRENGTH AND CONDITIONING CLASSES.
IF YOU SCORE A LEVEL 2 (OR BELOW), YOU MAY ONLY ATTEND OUR STARTING STRENGTH CLASSES, AND OUR CARDIO CLUB CLASSES. YOU CAN RE-TEST IN A MINIMUM OF 3 MONTHS. TO TRY TO ATTAIN LEVEL 3 AND GAIN MEMBERSHIP & ACCESS TO THE GAC CLASSES.
If YOU HAVE PREVIOUSLY QUALIFIED TO LEVEL 3, AND HAVE BEEN ABSENT FROM THE GYM FOR A PERIOD OF 3 MONTHS OR MORE, THEN YOU MUST RE-SIT THE GAC TEST & PASS TO LEVEL 3 BEFORE YOU CAN ATTEND THE GAC CLASSES.
TO GET STARTED, COMPLETE THE REGISTRATION FORM (LINK BELOW), AND WE WILL CONTACT YOU TO ARRANGE YOUR FIRST SESSION.
GYM MEMBER SERVICES
Gym members who have passed the Initiation test to a Level 3 or above have access to the following:
Gym classes. General Athletic Conditioning (GAC) (Members only)
Open gym. Free training times during business hours (Members only)
Workshops (Members and Non-members allowed)
Gym members who have achieved a Level 2 or below on the Initiation test have access to the following:
Cardio Club classes (Members and Non-members allowed)
Starting Strength classes (Members only)
Workshops (Members and Non-members allowed)
GENERAL ATHLETIC CONDITIONING (GAC) CLASSES
THE GAC SESSIONS ARE THE MILL DAILY STRENGTH AND CONDITIONING SESSIONS THAT ALL OF OUR MEMBERS FOLLOW.
TO ENTER THE GAC CLASSES YOU MUST PASS THE FINAL INITIATION TEST AT A LEVEL 3 (OR HIGHER). NO EXCEPTIONS.
THE GAC SESSIONS FOLLOW THE PRINCIPLES OF PROGRESSIVE OVERLOAD, AND ARE PROGRAMMED IN 4-6 WEEK CYCLES OF STRENGTH; POWER; POWER ENDURANCE; MUSCULAR ENDURANCE; FOUNDATION (PLUS DE-LOAD WEEKS). EACH CYCLE HAS A PARTICULAR BIAS, WHILST STILL MAINTAINING THE OTHER AREAS OF STRENGTH AND CONDITIONING.
CARDIO CLUB CLASSES
CARDIO CLUB IS OPEN TO EVERYONE, WHETHER YOU ARE A MILL MEMBER OR NOT. This class is open to everyone and will give you a taste of how we train. IT IS DESIGNED TO INCREASE YOUR WORK CAPACITY BY PROVIDING YOU WITH UP TO 45 MINUTES OF CARDIO CONDITIONING TRAINING.
MOVEMENTS ARE NON-TECHNICAL SO NO EXTENSIVE PRIOR TRAINING EXPERIENCE IS REQUIRED.
TO ATTEND, PLEASE COMPLETE OUR REGISTRATION FORM (LINK BELOW), AND CONTACT OUR TEAM VIA CONTACT TO BOOK IN FOR A SESSION.
ALTERNATIVELY, IF YOU KNOW ONE OF OUR MEMBERS, COME IN WITH THEM AS A GUEST.
FOR INFORMATION ON FEES, CLICK ON FEES LINK BELOW.
STARTING STRENGTH CLASSES
OUR STARTING STRENGTH CLASSES ARE DESIGNED TO TRAIN NOVICE LEVEL ATHLETES IN BASIC STRENGTH AND POWER TECHNIQUES AND TO DEVELOP THEMSELVES IN THE FUNDAMENTALS STRENGTH TRAINING LIFTS. THE FOCUS IS ON BODYWEIGHT, BARBELL AND KETTLEBELL TECHNIQUES.
YOU MUST HAVE COMPLETED THE MILL INITIATION SESSIONS TO ATTEND THESE CLASSES.
FEES
For information GO TO fees
REGISTRATION
To start, complete our REGISTRATION form (link below) and we will contact you to arrange a time to BEGIN youR sessions.
