[Gideon's Glory] Make It or Break It Pt. 2

by **Aoren** on March 24th, 2015, 1:30 am

16th of Spring, 515 AV

“We will be focusing on your lower body and back today.” Aoren was greeted by Melanos, the owner and chief trainer at Gideon’s Glory not long after he’d arrived at the gymnasium. He quirked his head at the Akalak placing the free weights that he’d grabbed back in their proper place. Without hesitation he followed Melanos through the building until they arrived to a stand with a bar similar to the bench press. The difference here was that there was no bench and the stand was higher off the ground. As expected, Melanos grabbed a set of weights affixing them to the bar. He crouched slightly until the bar rest across his shoulders then lifted it up. The Akalak spread his feet shoulder width apart then lowered himself down so that his knees were bent at a ninety degree angle. The whole while he kept the weighted bar resting on his shoulders while his back was at a forward angle. Melanos stood back up to his full height then repeated the motion. When he was finished he set the bar back upon its stand.

“This is a squat. It is what is primarily used to strengthen the muscles in your hips, buttocks, and thighs as well as the upper muscles of your legs. The muscles in your back are also strengthened in keeping the proper form as well as muscles in your upper body as you lift the weight.” Aoren was impressed. The exercise seemed to target a variety of muscles in his body. He stepped forward as Melanos motioned for him to take up his place. Crouching down a little he situated himself beneath the bar.

“You want the bar to remain in line with the middle of your feet. You want to keep your feet flat on the ground. Remember to lift with your legs and not your back else you will hurt yourself.” Aoren kept those things in mind. With Melanos’s prompting he got into the proper position. He lifted the bar keeping it resting across his shoulders and performed a test lift slowly while the Akalak helped him to stay in the proper form.

“How does that feel?” Aoren thought for a moment. He did an experimental lift to gauge how comfortable he was with the weight on the bar.

“I think I could handle a little more weight.” Melanos nodded motioning for Aoren to return the bar to its stand.

“Never add weight in the middle of an exercise. Return the equipment to its stand then affix the weight.” Aoren was beginning to understand just how much discipline it took to stay dedicated to the lessons involved in bodybuilding. It was a facet of the training that Aoren could appreciate. Discipline was something he strived for in many aspects of his life. Grabbing two more weights Aoren affixed them to the bar then took up his stance again. He did an experimental lift nodding as he met more resistance than before.

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by **Aoren** on March 24th, 2015, 1:34 am

“Better.” The trainer folded his arms over his chest signaling for Aoren to proceed with the exercise. Aoren kept the form and technique in mind as he performed the squats. It was more difficult than he would have thought. He suspected that was simply because he wasn’t used to actual strength training exercises. Aoren was a man who performed more freedom of motion. His body had been shaped through high amounts of activity and labor as he grew not trained intent. After a few squats he was already beginning to feel the burn of the exercise in his muscles. He worked past it for a few more sets then rest the bar back in its place when he felt he could do no more without deviating from form.

“Good. Now that you have worked on your upper legs it is time to train your lower legs.” Aoren followed Melanos to the free weights. The trainer grabbed a set of them handing both to Aoren before grabbing his own. Aoren took a seat next to Melanos on the nearby bench.

“Balance the weights on your knees.” Aoren did as he was instructed then watched as Melanos simply raised his knees, flexing his calf muscles until his toes were pointed completely downward. He then lowered his legs until the bottoms of his feet were flat on the floor.

“Keep this exercise slow. The point is to maintain the flexing of your calf muscles while pressing up against the weight.”

“Sounds simple enough.” Melanos chuckled.

“Like all exercises, a good leg exercise will leave you sore for a day or two afterwards.” Aoren nodded then balanced the weights on his knees. He lifted his legs flexing his calves then lowered his legs slowly back down to the floor. The Akalak nodded stepping away while Aoren performed the exercise, likely to assist others in need of guidance. He repeated the motion for several chimes until the sting began to make itself evident. When it arose he continued with the exercise until it was difficult to repeat it. He rest his feet flat on the floor then looked out into the gymnasium searching for Melanos. Aoren stood up about to go in search of him when he appeared off to the side.

“All done?” Aoren nodded rolling his ankles for a few moments trying to work off the burn he felt in his calves. Melanos smirked.

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by **Aoren** on March 24th, 2015, 1:37 am

“Well you’re just getting started. Keep a hold of those weights and turn to face the bench.” Doing as he was instructed Aoren then looked to Melanos to see him sliding a box toward Aoren. It wasn’t very large only an inch or two off the ground.

“Step up onto the box. You are going to want your heels to rest over the edge. Raise yourself up onto the tips of your toes then lower yourself down until your heels touch the floor.”

“Won’t the box flip over?” Melanos shook his head.

“It is weighted on one side.” Nodding Aoren continued with the exercise as the trainer went to assist others once more. It was a simple enough task that Aoren could focus on it without much trouble. The repetition helped to keep him relaxed despite the strenuous activity. When he began to feel his legs tire he continued beyond that tiredness for a little while longer before stopping. He stepped off the box placing the weights back in their place and pushing the box back to where he’d seen Melanos retrieve it. When he turned around, the Akalak was waiting for him.

“Ready to move on?” Aoren chuckled.

“You’re going to have me limping out of here, aren’t you?” Melanos smirked.

“That’s the idea.” Shaking his head with a smile he followed the trainer to the next area where he would undoubtedly be taught another exercise.

Melanos lead him to a strange looking piece of equipment. It was a set of wooden planks with two metal poles situated within them. The planks were stacked atop one another with half-circles cut onto each edge. The planks rested between two tall metal poles with flat weights sitting nearby. Beneath the equipment was a cushioned mat and immediately to the right was a stack of pillows. It seemed an odd sight for a facility devoted to making one uncomfortable to see objects designed for comfort. Melanos set a few pillows close to the equipment.

“Would you raise the planks for me?” Aoren walked over to the planks lifting them up. They were heavier than he expected but not to the point where he had difficulty. Melanos rest his back upon the pillows then raised his legs so that his feet were pressed flat against the bottom of the planks.

“You should never do this exercise alone. Have someone nearby to help you with the weights and raising the planks so you don’t hurt yourself when you’re getting settled and when you’re finished. The pillows beneath your back help to prevent unwanted strain. These exercises are meant to strengthen you, that can’t happen if you perform them haphazardly.”

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by **Aoren** on March 24th, 2015, 1:40 am

“It makes sense. Put strain on the necessary muscles. Spare the rest so that you don’t hurt yourself.” Melanos nodded then lowered his legs almost to the point where he was touching his chest. He then pushed up slowly.

“You want to keep your feet flat on the planks. Lift with the whole of your legs not your back or your toes.” Aoren nodded. When Melanos motioned to him he took hold of the planks so that the trainer could stand up then switched places with him. He lifted the planks fully extending his legs as Melanos placed several weights atop them. Aoren was forced to adjust his footing a little with the added weight but found his position comfortable. Exhaling slowly, he began the exercise lowering his legs then pushing upward feeling the weight press against the motion.

“Speed isn’t important here. Go too fast and you’re liable to push the weights off of the planks or even kick the planks off the poles completely. Keep the motions steady and slow.” Aoren kept an eye on the movement of his legs as he lowered them then pushed outward. He could both feel and see where the strain was being placed. Given how much lower body strength he needed to achieve some of his more acrobatic endeavors, Aoren could appreciate the training of his legs. He still had quite a bit of work to do in the way of speed and endurance for his breathing but that would come with time.

“How do you keep yourself from getting winded?” Melanos answered the questions as if he’d done so a thousand times. In all likelihood he probably had.

“Regulate your breathing. Inhale as you bring the weight toward your body. Exhale as you push it away. As your body becomes used to the strain of the activity you will build a tolerance for that level of intensity. When you reach that tolerance, then it is time to change the way you are training.” Aoren inhaled as he lowered his legs then exhaled as he pushed the weight away from his body. Before he repeated the motion he asked for clarification.

“Change how?”

“You can do it in a number of ways. First you can increase the weight you are training with. That way you maintain the same routine only with increased weight. This will increase your strength.” Aoren shifted his feet back into the proper resting position as they slid slightly. He quirked an eyebrow at Melanos signaling that the Akalak had as much of his attention as he could give.

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by **Aoren** on March 24th, 2015, 1:44 am

“Another way is to increase the amount of repetitions you perform while maintaining the same weight. This will help with maintaining tone and shape of the muscles. Do this too often though and you will stagnate. It is important to alternate between strength exercises and fitness exercises.” Aoren nodded repeating the leg exercise a few more times before stopping. Melanos removed the weights atop the planks then held the planks themselves so that Aoren could get out from under them. Straightening the equipment Aoren looked to Melanos for guidance next.

“What next?” The Akalak smiled.

“You have the basics, Aoren. For now I would keep to them and modify them when you are more comfortable with your routine. As you increase in strength, change how you approach the exercises. To finish training your legs however, I would recommend going for a run around the track. Increase your stamina.” Aoren extended a hand to Melanos who accepted it with a firm shake.

“Thank you. You’ve helped me a great deal. I wouldn’t have known where to begin if you hadn’t taken me under your wing.” The giant inclined his head.

“It is why I am here. If you ever need help or direction, please approach me. I will guide you as much as I can. The rest is up to you.” With a nod of understanding Aoren turned making his way over to the well that was within the room. He drank from it grateful for the fresh water before rolling his shoulders heading for the doors. As he exited the gym itself he spotted the running track Melanos had referred to. Running was something that he could do.

Aoren enjoyed the speed. He enjoyed the feel of the wind rushing by him. He made his way to the edge of the track doing a series of stretches as he did. His legs were sore from the workout in the gym but he knew that it was only for his benefit. Stretching his legs for a few minutes, Aoren bounced up and down to loosen himself up. Whether the bouncing actually worked or not he couldn’t say but it helped him to mentally prepare for the running.

Aoren set out at an even jog on the outer most edge of the track. There were other runners of course. He nodded to them as they either ran past him or he them. When Aoren completed a single lap around the track he picked up the pace.
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by **Aoren** on March 24th, 2015, 1:45 am

Sprinting forward he dashed down the edge of the track for roughly half the distance of the open stretch. When he reached the half-way mark he slowed himself down trying to control his breathing. Aoren returned to a slower jog letting himself catch his breath. The exertion was already becoming difficult. As Aoren rounded a corner he broke out into a sprint once more keeping his back straight, swinging his arms doing his best to allow his chest to expand and take in air as much as he could. He repeated the cycle of sprinting for half the distance of that length of track before dropping to a slow jog.

Aoren continued this pattern until he reached his fourth lap around the track. As he rounded the corner he broke out into a dead sprint carrying himself as fast as his legs would at that point. This time he ran the full length of that side of the track not stopping until he reached the opposite end. When he stopped he felt his legs go slightly weak but he managed not to fall. Resting both hands behind his head, Aoren finished the lap around the track at a walk. When he could get a better hold on his breathing he inhaled through his nose and exhaled through his mouth.

Satisfied with the workout that he’d completed that day he made his way back into the gym. He would get a few drinks of water before heading out of the city and back to the Sanctuary. There was still work to be done that day and though he would be sore, he would do it. In the end it would only help him become even more conditioned for the journey that lay ahead of him. He was glad for it.

Now if only he could get the hang of fighting hand to hand.

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by **Rosela** on April 5th, 2015, 12:40 am

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