Wise offers several training programs that intensively prepare you over a period of about 6 weeks to better do what you want to do: strength training, running or winter sports, for example.
training programs
Our training programs
We are happy to let you experience our classes. This is a temporary offer, only valid for people who have never been a member of Wijs Gym before.
Ski Training
program
Strength and mobility training focussed on ski or snowboarding specific movements in a small group with personal feedback (max 8 people).
We have put together a five-week program to improve your skiing or snowboarding performance and reduce the risk of injury. Wise’s expertise in physical therapy and functional training will ensure you are well prepared for the upcoming season. The training program focuses on improving technique and endurance through small group workouts at Wijs.
By incorporating different body movements and training styles that mimic the skiing or snowboarding motion, you will be able to generate more strength and power during each descent and enjoy long days on the slopes with increased stamina and sense of control.
Want to know more? Email Anna!
The ski training program
- 6 training sessions, Tuesday at 18.00
- Strength and mobility training focussed on ski or snowboarding specific movements in a small group with personal feedback (max 8 people).
- Individual physiotherapy assessment to determine injury risk.
- Nutritional guidance for energy and recovery.
- Breathwork exercises included in training.
- One hour of free training at Wijs.
- Location: Wijs Fysiotherapie & Gym: Tweede Hugo de Grootstraat 45A, 1052 LB Amsterdam
.
Ski Training
program
Strength and mobility training focussed on ski or snowboarding specific movements in a small group with personal feedback (max 8 people).
We have put together a five-week program to improve your skiing or snowboarding performance and reduce the risk of injury. Wise’s expertise in physical therapy and functional training will ensure you are well prepared for the upcoming season. The training program focuses on improving technique and endurance through small group workouts at Wijs.
By incorporating different body movements and training styles that mimic the skiing or snowboarding motion, you will be able to generate more strength and power during each descent and enjoy long days on the slopes with increased stamina and sense of control.
Want to know more? Email Anna!
The ski training program
- 6 training sessions, Tuesday at 18.00
- Strength and mobility training focussed on ski or snowboarding specific movements in a small group with personal feedback (max 8 people).
- Individual physiotherapy assessment to determine injury risk.
- Nutritional guidance for energy and recovery.
- Breathwork exercises included in training.
- One hour of free training at Wijs.
- Location: Wijs Fysiotherapie & Gym: Tweede Hugo de Grootstraat 45A, 1052 LB Amsterdam
.
Strength Program
Getting introduced to strength training in a safe way.
The Wise strength program is designed to safely kick-start strength training and use it to create a more powerful posture. We sit behind the computer a lot these days, which is why it is extra important for modern people it is important to maintain or actually strengthen the body.
Strength training is not just about building bigger muscles, but also about using them correctly. At first you will learn the basic techniques of movement, focusing on mobility, stability and coordination, to help you get to know your own body and all its many strengths and weaknesses. Strength training not only makes you physically stronger,
but it also makes you feel stronger and more vital and builds your self-confidence. It has been found that people who exercise regularly experience less anxiety and anger, feel less suspicious and stressed and are less likely to suffer from depression.
Tuesdays 8 p.m. and Fridays 7 p.m.
GOOD STRONG ATTITUDE
Train 3 times a week
You will have two sessions a week with the physiotherapist, and are then expected to train once a week by yourself. This gives you the freedom to go back over the lessons and practice the exercises on your own, contributing to the learning process. In our experience people often come to the following session with specific questions to ask about the exercises they practiced on their own and how to develop them.
MORE MOBILITY
Thus, more extreme positions (overhead) are practiced where mobility plays an important role. More control is now needed, using the strength gained in the first programme. We also introduce dynamic exercises, where the speed of the weight becomes important for the correct execution of the movement.
PLYOMETRICS, THE POWER OF COMBINATION
Running Program
Better, pain-free and enjoyable running can be learned with the right guidance.
The Wise Running program, in which all levels work together toward one goal: to learn to run better, enjoyably and pain-free, as always guided by a physical therapist. because there is no one single way to run, but there is a pain-free and pleasant way to run for everyone. You are always accompanied by a physiotherapist in the WIJS Running Programme.
After a successful trial period with the first running group, the next group will start this spring. Twice a week for six weeks, a varied programme will cover all aspects of running such as stability, strength, coordination, mobility and even nutrition. Each training session consists of theory, strength training at WIJS, walking and training outside, and a cooling down.
STABILITY
To create the correct take-off and landing while running you need stability, not just in your ankles and knees but also the pelvis, and even your upper body has an important role to play. During stability training we will work on transferring the forces from your upper body to your pelvis and thus make movement easier.
Power
Full body strength is important to process the impact of the landing while running, and also to continue the movement when the leg lifts off. During strength training at WIJS we will let you into the secrets of the right kind of strength training to enhance your running.
Coordination
Balanced coordination makes for the easiest of movement. Finding a sweet spot in the rhythm enables you to push yourself at any speed. The difference between a sprinter and a marathon runner seems obvious to most people, but how is it that both harness such a feeling of relaxed rhythm? We will teach you during the running training programme.
MOBILITY
The correct stride length and the load on your back or knees are all linked to the pulling forces of your muscles while running. Sufficient mobility is important for this, so that’s the focus of the cooling down period during the running programme.
Nutrition
Together with our nutrition expert you will look at what nutrition can do for your running training. Note, this is much more than just what you’re eating and drinking while running. What should you eat the night before? What gives you the most energy, so that at the end of the day you still have something left in the reserve to get off the couch and make that extra round?
Follow-up Program
Moms Program
Exercise training during pregnancy comes with a wide range of benefits.
In a small, controlled group setting, these classes aim to guide expectant and new mothers through a progression of appropriate exercises, taking into account the stage of pregnancy along with specific health concerns and goals. During training sessions Wijs Mums discover that pregnancy is not a state of injury or illness but a time where you learn about your body, and use exercise as a means to keep healthy and happy as your family expands.
Every Monday at 6pm, every Thursday and Saturday at 1pm.
Stability & Strength
Pelvic Floor Health
Mobility
Mental health
Gym & Personal Training: €94 / month
Unlimited Gym and Personal Training by a physiotherapist every 4 weeks. Now with a 20% discount on your annual subscription. WIJS offers limited space so full is full.
Frequently Asked Questions
CAN I SHARE A PERSONAL TRAINING SESSION WITH SOMEONE ELSE?
In short, double the fun, and half the expense.
Are Wise's personal trainers adequately trained?
HOW OFTEN SHOULD I TRAIN WITH A PERSONAL TRAINER TO GET RESULTS?
HOW DO I MAKE AN APPOINTMENT WITH A PERSONAL TRAINER?
I HAVE TROUBLE DRAGGING MYSELF TO THE GYM, IS A PERSONAL TRAINER RIGHT FOR ME?
What do we say about us?
‘At Wijs Gym Amsterdam West, you will find all the luxurious facilities, but above all, expert help from a Physiotherapist who is always nearby and helps you with pressing questions!’
Gijs Ligtenberg – Founder Wijs
What do we have in place?