Tutorial

THE STRENGTH MODULE

You want to work on your strength and a specific skill? Then you will love the GOLIAZ Strength module!

Time to choose - the strength exercise list

In the bottom menu of the app, choose the training icon (the stopwatch).

Under Bodyweight you will find the Strength card. Press it so you may access the list of Bodyweight Strength Exercises.

After clicking on the Strength card, you see a long list of Exercises. There are 2 types of them: Reps Exercises (Pushups, Pullups, etc.) and Hold Exercises (Elbow Plank, Pushup Hold, etc.).

Exercises with reps

Let’s assume you want to work on your Pushups. The first time you open one of the exercises, an Assessment will open. You can start it by pushing the START button.

After the voice says 321GO, you will hear beeps. Each beep is a signal to do one repetition. Pay close attention to your technique while following the indicated tempo.
The goal is to perform as many clean repetitions UNBROKEN (in a row). Once your technique suffers or you get too slow, you push STOP.

In the next screen, you will be asked how many UNBROKEN REPS you could do. Choose your result and save it.

The next time you open the Pushups, you will see that the app has set an initial level for you. Should you want to adapt it, you can do so in the top slider.

In the middle of the screen, you will now see a row of numbers. These stand for the numbers of repetitions you will do in each of the 7 sets. For our example with Level 12 you will perform 5 Pushups in Set 1, then you will have 1 minute rest before you go on with 6 repetitions in Set 2 and so on. But don’t worry, you don’t have to keep these numbers in mind, the app will guide you.

If you are not familiar with the correct form to perform any exercise you can check the videos by clicking in the icon on the upper right corner.

So you are ready to nail this! Click on START on the bottom of the screen. You will see an overview of the whole workout again. This screen should look familiar as you know it from our Exercises module.

On top, you can see a picture of the exercise that you have to perform. During the workout, you can see it as an animation here if you have switched on “Animated Exercises” in the settings you can find in your profile.

Right underneath, you find the overall timer, then a countdown for your set or rest. And under these the number of reps of which exercise you are about to perform.

On the bottom of the screen what’s next and also the blocks that give you an idea where in the whole workout you are at the moment are shown.

Before we go on, we will first have a look at Holds training.

Holds exercises

The Strength training for holds works nearly the same as for exercises with motion. The only difference is that there are of course no repetitions per Set, but a time goal in seconds for which you will hold the position. So we will pick Pushup Plank as our example this time.

The first time you open this exercise, you will again meet the Assessment.
You choose to start, and the GOLIAZ Voice tells you 321GO after which you start your Pushup Plank. You will now hold the position as long as you can maintain a perfect form. Once that is no longer the case, you press STOP and save your result.

The next time, when you open the exercise Pushup Plank, the app will suggest a level for you.

Each level consists of 7 sets, during which you will now have to hold the Pushup Plank after hearing 321GO. Only when you hear Rest, you will relax. After 60 seconds have passed, the next Set will start with 321GO.

Reporting your strength workout

After you have finished all 7 Sets, you will be asked how many Sets you did UNBROKEN. Notice: UNBROKEN does not only mean that you could do one repetition per Beep, but that you also used the PERFECT FORM. You click on the question and see a popup in which you scroll to the number of UNBROKEN Rounds you just performed and choose answer.

TIP

Notice that you will only get a PB (Personal Best) if you do all 7 Sets UNBROKEN. Your PB is the Level you were able to complete. For your next training, you are ready for the next higher Level.

You have just met a mighty tool that will help you work on specific exercises. Use it wisely!