Gym room

---German version here ---

The gym room is located in the basement of K5. After a registration it can be used by any inhabitant of Hadiko. The gym room is managed and maintained by AK-Sport.

Registration

If you're a subtenant you should read the chapter Gym access as subtenant first.

You need first of all a transponder. A transponder is needed to open the door to the gym room and the door to the basement of K5. You can get a transponder during the support times of HaDiNet.

To be allowed to train in the weight room you have to

1. fill in the registration form and bring it to the introductory meeting in printed form
2. Read the rules of use
3. Attend the introductory meeting

AK-Sport will then have the transponder for the weight room unlocked. (This may take a little while, but we will do our best to get this done as soon as possible). After a few days, you will need to go to a bike locker with your transponder and hold your transponder against the lock. This will update your transponder and you will now be unlocked to enter the weight room.

Gym room introduction meeting

Anmeldeformular Kraftraum (englisch)

To gain access to the weight room, please sign up for an introductory session on the following page: Kraftraum Einführungstermine. If there are no dates available, or for other inquiries, please contact ak-sport@hadiko.de with the subject line '[Weight Room Introduction]'.

The introductory session is important because it explains the netiquette as well as the user rules and what you have to pay attention to. In the introductory meeting there is no introduction to the actual training. Therefore it is important that you know what and how to train.

Registration form

Print the registration form and fill it out completely. Without this form your account will not get the necessary access authorization. It is especially important that you know your HaDiNet username and enter it correctly and legibly in the field provided. If you have forgotten your user name or do not know it, you can find it out with the following method:

1. Opens password.hadiko.de
2. Enter your e-mail address with which you are registered at HaDiKo and also receive e-mails from HaDiKo, and have your password reset.
3. Next you will receive an e-mail to this address with your username. You do not have to change your password for this process!

Rules

Regulations for use

Nutzungsordnung Kraftraum (englisch)

The "Regulations for use" are the rules that each trainee must follow in the weight room.

Emptying trash cans weight room

Under the following link you can access the occupancy schedule, where the trash can timeslot is also entered.

Reason: because the trash can was always overflowing in the last weeks and no one felt responsible for it, we are now introducing a new rule:

Goal: The trash can will be emptied by a different person every week.

Implementation: A time slot is defined in the occupancy schedule where the trash can is to be emptied. The person who trains next is responsible for emptying the garbage can.

Consequence for non-compliance: Locking of the weight room for approx. 2 weeks.

Most common causes for access denial

1. You haven't visited the gym room introduction meeting.
   • The gym room introduction meeting is mandatory in order to get acces to the gym room. Write an email to ak-sport@hadiko.de with the subject '[Gym room introduction]' to get an appointment.
2. You haven't given us the weight room registration entry yet.
   • You will have the possibility to give us your weight room registration entry through the gym room introduction meeting. If you have forgotten to hand over us your registration entry you can email us at ak-sport@hadiko.de and ask us where you can submit it.
3. You haven't updated your transponder yet.
   • Update your transponder on the transponder reading device of your bike storage room. Your transponder will get the necessary access rights in order to open the gym room.
4. You aren't an ordinary member of the HaDiKo association.
   • You have to be an ordinary member of the HaDiKo association in order to get access to some of the services of HaDiKo (e.g. printer, gym room, music room etc.). If you're a subtenant and are having a sublease right now then you are not a member of the HaDiKo association. Please read gym access as subtenant for more information. Everyone else can get an ordinary membership of the HaDiKo association by visiting HaDiNet during their support times.

Gym access as subtenant

As a subtenant you have only the basic access on your transponder (e.g. your floor, bike storage room, EUFF room etc.). All special room access rights of your tenant will be blocked on your transponder until your sublease ends and then will be unblocked for your tenant. Some services and room accesses are for ordinary member of the HaDiKo association only. As a subtenant you are not a ordinary member of the HaDiKo association and usually won't be able to use those services. The only exception is to become a foster member of HaDiKo. As a foster member you will get a second transponder and will be able to use all the services of HaDiKo in the same way as an ordinary member. Write an email to verein@hadiko.de for more detailed information or read the german article Vereinsmitgliedschaft. Please be aware that the AK-Sport has no further information about you or your username especially if you're a subtenant or not. We can't see if you're an ordinary member, a foster member or not a member of the HaDiKo association at all. We will proceed as usual and give your transponder the necessary access rights as usual but the system will autoremove you immediately and everytime until your account fulfills those requirements. Only if you meet those requirements your account will get a permanent gym room access.

Equipment

We have a very small space that is only enough for a handful of people to work out at the same time. Nevertheless, all the necessary equipment and enough weights are there to give you the opportunity to train every muscle in your body and perform the common barbell exercises.

Equipment List

• Rack with Safty Bars

• 3x barbells (empty 8 kg - 12 kg)

• 4x dumbbells (freely equipable)

• 2x SZ barbells

• Weight plates for the dumbbells listed above (0.5 kg - 20 kg)

• 2x adjustable weight benches

• Leg press

• lat pull-down

• 2x pull-up bars (on the rack and one on the ceiling)

• Dip bar

• Dip belt with chain for extra weight

• Yoga mats

• Body weight scale

• Mirror

Photo gallery

• 
  Links
• 
  Mitte
• 
  Rechts

The photos are not up to date. Some equipment in the pictures are no longer in the weight room.

Training tips

Personal Training

This is not a general introduction to strength training!

If you are unsure about an exercise or would like some general advice for better training progress, feel free to email us at ak-sport@hadiko.de. We can then arrange an appointment if needed.

Book recommendations

Starting Strength: Basic Barbell Training

A basic introduction to weight training with instructions starting from your first day in the weight room, Starting Strength is one of the best-selling books on the subject. It is one of the best-selling books on strength training and is enjoyable to read in both the original English and German translations. The book includes extensive instructions on how to perform exercises and some training plans for beginners and advanced. Even though some of Mark Rippetoe's views are extreme from our point of view, this book opens your eyes and shows you what can be possible.

ISBN-13: 978-0982522738