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.

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training programs

Our training programs

Strength Program >
Running Program >
Moms Program >

Your first lesson is a gift.

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.

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Ski Training

program

Strength and mobility training focussed on ski or snowboarding specific movements in a small group with personal feedback (max 8 people).

Skiing and snowboarding are dynamic, full body sports, and they require all muscles to be constantly engaged and work together as a unit.

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
    .
Total 6 lessons: € 125 >

Ski Training

program

Strength and mobility training focussed on ski or snowboarding specific movements in a small group with personal feedback (max 8 people).

Skiing and snowboarding are dynamic, full body sports, and they require all muscles to be constantly engaged and work together as a unit.

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
    .
Total 6 lessons: € 125 >

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.

12 workouts: receive mail about (start) program?€ 150 >

Tuesdays 8 p.m. and Fridays 7 p.m.

GOOD STRONG ATTITUDE
Strength 1 teaches the basis for a strong posture. You will learn the first criteria of correctly tightening your muscles for a strong posture. In each exercise you’ll learn what is right and wrong, as well as learning to see it in your fellow athletes. Powerlifting exercises are central in this first programme. These are the more straightforward technical exercises that build up strength quickly. The Strength 1 schedule consists of a Push and a Pull day. You’ll train your entire body every day, but a distinction is made between pushing and pulling.
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
Strength 2 is the mobility phase. We maintain the basic principles of the first phase and apply them to a number of more difficult technical exercises.
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
Strength 3 is the Plyometry phase. Where we work towards Olympic weightlifting. Olympic weightlifting is an optimal way of combining and developing strength, speed, mobility, stability and coordination. In Phase 1 and 2 we go over all the basic movements, and then these are combined and optimised in Phase 3 in the Snatch and the Clean & Jerk. The purpose of the Snatch is to get the bar in one smooth motion from the ground to above the head, and hold it fully extended. The Clean & Jerk involves two movements: the Clean starts from the ground, and the bar is lifted onto the shoulders with a pulling movement. The Jerk is when you extend the bar overhead and control this position.

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.

Total 12 workouts: €125 >
prrice per workout/training €10,40
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
En wil je ook na het Running program doorgaan met hardlopen bij WIJS? Dat kan! Je kunt uiteraard het running program nogmaals doorlopen, of alleen aansluiten voor de looptraining en cooling down.

Moms Program

Exercise training during pregnancy comes with a wide range of benefits.

Wijs Mum training sessions are designed for mothers-to-be and new mothers, in the pre and post-natal period. Just like at any other time of your life, exercise training during an (uncomplicated) pregnancy is not only recommended but has multiple 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.

Total 10 lessons: € 300 >
single workout/training €38 – can be reimbursed by your insurance provider as physiotherapy session.

Every Monday at 6pm, every Thursday and Saturday at 1pm.

Stability & Strength
During pregnancy you can still be strong! Strength and stability training can assist in decreasing back pain, neck and shoulder pain as your body position shifts. As your baby grows and places more weight on your pelvic bones and muscles, having a strength and stability exercise routine can assist in making daily movements and tasks easier.
Pelvic Floor Health
Your pelvic floor comes under greater strain in pregnancy and childbirth. Weakness in this area can lead to stress or strain urinary incontinence (such as with sneezing or coughing). Learning how to activate, strengthen and control these muscles effectively is an important part in reducing or avoiding stress incontinence after pregnancy. This is important for women at any age, even if you have never had any prior concerns
Mobility
Your body is undergoing a lot of changes with each trimester. Your posture and center of gravity within your body shifts as your baby grows. Controlled mobility exercises are important to include in your routine to prevent joint pain and stiffness. During early and late stages of pregnancy your body releases hormones that actually increase your joint range and flexibility. Guided low grade stretching and mobility exercises during these periods can help you gain the benefits of these hormones, whilst maintaining good stability within the joints.
Mental health
The practice of taking time out for yourself and your body during pregnancy is an important thing to begin to develop. After your baby is born, there is a huge life shift (with good reason), so continuing the habit of separating some time to focus on you and your body, easier if it is already well established. Exercise & breathing techniques are a great way to help you achieve better sleep during pregnancy, getting the recharge and rest you need. Research has found that pre and postnatal exercise has a positive effect on the reduction and management of postnatal depression.

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.

Become a member

Frequently Asked Questions

CAN I SHARE A PERSONAL TRAINING SESSION WITH SOMEONE ELSE?
YES. At WIJS you can train in pairs and still pay the same amount.
In short, double the fun, and half the expense.
Are Wise's personal trainers adequately trained?
YES. At WIJS all of our personal trainers are fully trained physiotherapists. In addition, every other week at WIJS there is an internal meeting where we give lectures or even go to VU for cutting room labs to keep our knowledge up to date.
HOW OFTEN SHOULD I TRAIN WITH A PERSONAL TRAINER TO GET RESULTS?
The number of workouts always depends on your personal goals. As an idea, you can take: 2 personal training sessions a week or 1 personal training session a week and 2 free trainings.
HOW DO I MAKE AN APPOINTMENT WITH A PERSONAL TRAINER?
WIJS uses an app for your computer or smartphone. In this app, you can always see when you have an appointment and also reschedule it if necessary.
I HAVE TROUBLE DRAGGING MYSELF TO THE GYM, IS A PERSONAL TRAINER RIGHT FOR ME?
The personal trainer at WIJS always schedules a set appointment so that you come to exercise at a set time during the week. We do this because experience shows that a fixed pattern leads to better results. Of course, it is possible to reschedule appointments if necessary!
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?

Fitness/Gym
Personal training (or duo)
Small Group Training
Training Programmes
Massage
Physiotherapy
Fitness test

Fitness / Gym

Personal training
(or duo)

Training programs

Physiotherapy

Small group training

Massage

Fitness test