Strength exercises aim for strengthening muscles of the entire body or of the targeted muscle group. In addition to strengthening muscles, a special attention is given to the development of the inter-muscle coordination, which results in better functionality of the locomotor system as a whole.

Right after completing strength exercises, it is recommended to perform several transformation exercises in order to immediately subject the respective muscle group to the functional movement. Such exercises will lead to muscle hypertrophy, muscular definition or even weight loss, however, our priority remains a balanced development of the entire body. Training equipment that we use in these exercises are various external weights (dumbbells, rubber bands, partner assistance) or the own body weight. Recommended training session duration is 30 to 50 minutes, according to client needs.

As there are 3 types of stretching [passive (static), active (dynamic), and PNF (Proprioceptive Neuromuscular Facilitation)], the engagement of the personal trainer depends on the choice of the stretching type. The advantage of the assisted stretching is that personal trainer sets the client in defined positions in which targeted muscle groups are getting stretched.

We recommend PNF method although the client is free to choose a different stretching method. During assisted stretching, one of key roles of the personal trainer is to make sure that overstretching, and its negative effects on clients body, is avoided. This specific offer is intended for everyone and at every occasion: beginners or advanced athletes, runners after jogging, cyclists after cycling, it can be performed after fitness training or as a separate training. With age, flexibility reduces, and it is important to maintain flexibility of joints and muscle structures. This training aims to maintaining flexibility. Recommended training session duration is 30 to 50 minutes, according to client needs.

Joint decompression aims at improving joint circulation and secretion of synovial fluid, to maintain or improve joint flexibility as well as tendon and ligament functionality.

Joint decompression sessions complement other types of trainings proposed in this menu. Target joint may be a knee, ankle, spine, hip, shoulder, elbow or a wrist. Recommended session duration is 20 to 30 minutes, according to client needs.

Coordination training will be performed on the athletic track. With help of equipment like floor ladders, hurdles, stairs…we put in place entertaining and useful coordination training.

Jump rope is inevitable warm up exercise, followed by coordination exercises combined with exercises for speed, agility and quickness (SAQ). Recommended session duration is 40 to 50 minutes.

Corrective exercises mainly consist of exercises for the proper posture. Bad posture, especially in young people, is considered a lifestyle disease related to bad daily habits. Sedentary lifestyle and dependence on mobile devices and computers imposes exercising as an imperative if we want to maintain the correct functioning of our locomotor system.

In this offering, we focus on exercises for strengthening of core muscles and muscle groups that are less developed compared to the other muscle groups in the body. The aim is to achieve balanced support for the skeleton, which directly reflects on the posture. Recommended session duration is 20 to 30 minutes, according to client needs.

Continuity in effort is one of the main prerequisites for success. Here, under continuity, we consider persistence in physical activity, discipline in nutrition and sufficient rest (sleep). Lack of time or feeling tired cannot be valid excuses for irregular exercising, since here we offer a program in which client exercises all muscle groups in the laying-down position.

We also leave the choice of the duration of the session, as well as training intensity, entirely to our client. 3×3 or 4×4 protocols in station (horizontal) or circuit (vertical) training are recommended. Client chooses between 2 or 3 sessions to cover all muscle groups. Recommended session frequency is 2-3 times per week, 20 to 30 minutes per session.

As outdoor training, 45-minutes morning session is organized on a daily basis (6 times a week) at the basketball court by the lake (Basketballplatz Zug, Chamerstrasse 11, 6300 Zug). Training is done with special rubber cords, which are a practical, simple and safe tool for exercising.

This type of strength exercises is unique because of the specific progressive resistance generated by rubber cords. Same equipment can be used in other means of outdoor training, like power walking, SAQ drills, etc. Planned protocols (4×4 – resistance from the side, back and front) are adapted to each client, in terms of the level of resistance and intensity of the exercise. Some training sessions will be performed at Parcours Vita locations around Zug.

There exist 3 types of contractions: concentric (positive), eccentric (negative) and isometric (neutral). In this training session, we focus on benefits of eccentric contraction. The aim of eccentric exercises is improvement of muscle flexibility and strength. Eccentric contraction is characterized by lower energy consumption compared to other types of contraction.

Therefore, if the client is tired from the daily rhythm and feels stressed, these exercises are customized specially for such cases. With the assistance of a personal trainer, relevant muscle groups are targeted in order to improve strength and flexibility. It has been shown that this type of exercise has positive effects on muscle quality and stress release. This offering, in contrast to other offerings in this menu, requires trainer active participation during the entire time of exercising. Recommended session duration is 30 to 50 minutes, according to client needs.

This program offers basics of self-defense that include techniques of defense and offence using hands and legs. For more advanced clients, more complex aspects of self-defense will be offered: movements, feeling for distance (shortening, moving away), interception, sweeping techniques, sparing…

For beginners, necessary equipment (punching pads, bags,…) will be provided, while for advanced program, additional personal equipment (gloves, protection,…) may be needed. This training will be done in the specific facilities outside of the FalC gym.

Walk-on/Drop-in sessions comprise short training session of 10-15 min in duration. These are intended for clients who don’t have time for longer sessions, but who are aware of importance of regular exercising.

Squats, pull-ups, push-ups, dips, abs (simple exercises) are done according to the pre-agreed program. Recommended session frequency is daily (or even twice daily), 10-15 min per session.

I completed 1^st and 2^nd level of biotherapy according to the method of Mr. Zdenko Domancic. In order to qualify for the final level (3^rd level of biotherapy that will provide me with the formal license) I need practical experience with clients. Clients interested in benefits of biotherapy will be given free sessions, according to their needs.

Relaxation sessions will provide full body relaxation, using acupressure (trigger points) and electric massagers that are available at client’s disposure.