Grooming

Review: Strength & Conditioning Training at District 13 Gym, Petaling Jaya

A favourite among Hollywood heavyweights like Henry Cavill and Chris Pratt, strength and conditioning training is the secret to achieving that superhero physique. This regimen elevates your workout to a whole new level of fun, intensity and challenge, and District 13 Gym has everything you need to make the experience exhilarating.

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After a year of dedicated workouts and strength training, I was ready to level up. The goal? Visible abs for a milestone beach getaway with my crew. Endless hours of scrolling through social media led me to District 13 Gym, a spot that promised to turn my fitness dreams into reality.

Nestled in PJS 13, this gym channels a Rocky movie vibe, brimming with gritty determination and hardcore training. District 13 Gym stands out as Malaysia’s first official Hyrox gym partner. I jumped into their conditioning program, designed to enhance aerobic power. On my first day, the entire class was prepping for the 2024 Redline Fitness Games, cycling through various exercise modalities within a set timeframe.

Matt Chong, the co-founder and head coach of District 13 Gym, guided us through some intense movements before letting us test our limits. Don’t worry if you’re new to this — you won’t be navigating this journey alone. The tight-knit training community here is all about support, motivation, and pushing each other to new heights. Whether you’re a seasoned athlete or a fitness newbie, District 13 will have you feeling welcomed and ready to crush your goals.

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(Image credit: press)

The training program I tackled was divided into four intense blocks. The first block was a beast: 50 reps of 0.6 m target battle rope whips, a 120 m farmer’s carry with two 24 kg kettlebells, and a gruelling 70 m mule carry with 15 kg and 20 kg sandbags. Next up, block two hit me with 30 calories on the rower, 20 reps of 18 kg dead ball burpee over a target, and 40 taps at the agility chamber. In block three, I faced 30 calories on the ski machine, a 60 m push with a 55 kg sled, and another 20 reps of an 18 kg dead ball burpee over the target. The final block was where my strength and endurance were truly tested: 20 squats with 20 m walking lunges carrying 20 kg sandbag gauntlets, 25 reps of 7kg pendulum shots and a brutal 30 calories on the bike.

It would be a lie to say I enjoyed every bit of the workout. More often than not, I found myself cursing at the end of each set, longing for the comfort of my couch and reruns of Modern Family on Netflix. But the camaraderie of group workouts and the thrill of pushing my limits kept me going, not to mention the goal of those chiselled abs.

 

I stuck with this routine for almost two months and the results have been transformative. My body feels more proactive and alert, and my sleep has improved dramatically. What used to be restless nights are now filled with deep, rejuvenating slumber.

Strength and conditioning programs are highly personalised and tailored to your fitness goals, exercise history, injury background and current physical capabilities. These programs can be regularly updated to meet evolving needs and complement other services like injury rehabilitation or recreational sports. They enhance strength, conditioning and performance in sports and various real-life activities, including outdoor hobbies, DIY projects, gardening, and playing with children. Additionally, they boost overall muscle and bone strength and cardiovascular health.

At District 13 Gym, you’ll find plenty of equipment and knowledgeable coaches to guide you through every movement you want to focus on. I enjoy working out here because of its culture that prioritises intention over intensity while nurturing values like competence, communication, confidence and discipline throughout the training.

INFORMATION
Website
ADDRESS
Ground floor, Bangunan Th, 5, Jln Bersatu, 13/4, Pjs 13, 46200 Petaling Jaya, Selangor
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