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Functional Strength Master Trainer

starting at €2.590,- | face-to-face course

Flexible learning - our possible learning options for the course:

Important informations

Functional Strength Master Trainer

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Functional trainer training: Become part of the elite!

Functional training is no longer just a trend, but has become an established training method in the fitness sector.

Many sports enthusiasts already train outside the traditional gym and appreciate training with their own body weight and small functional equipment. With our training, you too can soon be part of this exciting and varied training method. We will prepare you extensively for this special form of strength training. You will learn how you and your clients can use your own body weight, kettlebells, sandbags, TRX bands and many other tools effectively as part of circuit training or other forms of organization so that you and your clients can get the most out of every training session.

Thanks to the versatility of the training and the high demands, this specialization offers both the trainer and the client considerable added value to enable individual, varied and effective training. The focus is on strengthening the deep-lying muscles, cross-muscle and cross-joint training and special training methods that are efficient even for very advanced athletes. The combination of functional strength and endurance training achieves optimum results in improving performance!

You can start directly with the Functional Strength Master Trainer course at any time. In order to be even better prepared for working in the fitness industry, you can combine the course with other courses such as the Diploma Fitness Trainer, Personal Trainer, Nutrition Trainer or any other of our courses.
Factsheet on the course
course

Extent of learning

648 E

4

EQF level

The training is based on EQF level 4 »

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Course start

Possible immediately

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Education costs

starting at €2.590,-

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Functional Strength... - Weekend course

Vienna | 19-07-2025 | starting at 2.590,-

Presence phase from: 09-08-2025
Questions about the course? We are happy to advise you.
Join in at any time!
Questions about the course? We are happy to advise you.
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Everything at a glance!

Functional Strength Master Trainer

Functional Trainer - Become an Expert in Kettlebell, Wildrope & More

Launch Your Career as a Functional Trainer Now

Whether you aim to pursue the Functional Trainer as a standalone qualification or as a complement to your fitness trainer education, we comprehensively prepare you for working with experienced athletes. Discover how to effectively improve movement patterns using small equipment such as kettlebells, battle ropes, slam balls, and more.

In functional training, multiple muscle groups are engaged simultaneously. Compared to traditional machine training, you not only save time but also enhance your motor skills and stabilize your joints. This training method also enables faster progress.

As a certified Functional Trainer, youll have similar opportunities to a personal trainer. You can coach individuals in functional training, whether in one-on-one sessions or group classes, both in fitness studios and clubs.

What to Expect in Our Program?

Youll explore various theoretical concepts, starting from the basics and principles of functional training to core stability, competition analysis, and the disciplines of Olympic weightlifting. However, the focus is mainly on practical implementation.

During the Functional Trainer course, youll learn various techniques for training with bodyweight. Youll practice exercises like dead bugs, squats, lunges, pull-ups, and push-ups. Additionally, youll learn the correct use of various small equipment, including plyometrics and agility. Furthermore, youll gain detailed insights into the facets of weightlifting, ranging from basics like bench press, rowing, and deadlifting to snatch and clean and jerk in Olympic weightlifting.

Participation Requirements

  • Online or written registration
  • Basic physical fitness (Experience in machine training or a gym membership is advantageous)
  • Minimum age of 18 years (For participants under 18 years of age, written parental consent is required for registration)

Certificate of Completion

Our certificates are internationally recognized and issued in various formats. Upon request, youll receive your certificate in multiple languages (German, English, Spanish), optionally with country-specific information and with or without grading.

All these variations are available for free lifelong download on your online campus. Additionally, depending on the learning package youve chosen, youll receive a high-quality certificate of your choice on special paper with embossed printing.

The following certificate (in multiple languages DE, EN, ES) is awarded:

Austrian Flag Swiss Flag Italian Flag
"Dipl. Functional Strength Master Trainer"

German Flag Liechtenstein Flag Swedish Flag
"Functional Strength Master Trainer A-Lizenz"

Have Specific Questions about the Program?

Were delighted to assist you via contact by phone, email, or chat. Perhaps youll find the answer to your question in our general FAQ or Functional Master Trainer FAQ.

Procedure & duration - How the training works

The training consists of 2 modules

You start your training with the basic module Sports Competence. You will learn theoretical knowledge from videos and scripts in 8 subjects, completing each subject with a short multiple-choice online exam.

You then move on to your subject specialization, i.e. your chosen course.

(1)
Basic
Basic module sports competence
ONLINE
Theoretical basic knowledge in 8 subjects.
(2)
A-Module
Functional Trainer
PRESENCE
In this module you will learn specialist knowledge about your specialization.

Duration of the course

As our training courses are very flexible, the duration of the course depends heavily on your own learning initiative, the amount of time you spend each week and your previous knowledge.

Start at any time!

You can start the basic sports competence module online at any time. This not only bridges the waiting time until the face-to-face lessons, but also allows you to acquire important basic knowledge.

Lessons with certified instructors

You will learn in a group of 5 to 15 people in practice-oriented face-to-face lessons. Instructors teach you what you need to know as a trainer and support you with valuable tips for your day-to-day work.

No pain, no gain (or certificate)

You earn your grade with practical exercises and voluntary additional tasks. These exercises can range from training protocols and written assignments to filming exercises.

Last but not least... a test

During your training, you can expect both multiple choice online intermediate exams and a final exam in person.

ablauf_onlineclass

Detailed Course Contents

Extent of learning

648 E | Volume

SPK

200

Sports expertise

PL

407

Presence | Self-study

RE

6

Literature research

TE

30

Practical realization

AE

5

Additional tasks & examinations

This course is ideal for educational leave. Individual assessment and approval is carried out by the respective funding body. We will be happy to provide you with detailed information on the duration and procedure of educational leave. Contact us to arrange a consultation!

Participation in the face-to-face webinars is mandatory for educational leave and must be proven to the AMS. The participant is responsible for requesting confirmation of attendance. Confirmation of attendance of the face-to-face webinar will only be issued during each webinar if requested by the participant.

Module Sports expertise

Show all chapters of the subjects

TAB Teaching content
Anatomy

We educate the best trainers in the fitness branch. From start to finish of the education - and beyond!- we support and guide our students.

Functional anatomy is a foundation necessary for all trainers in exercise, fitness and sports. This subject provides a comprehensive introduction to the anatomy of the human body and a wellspring of important knowledge.

The course is constructed to present the information in an interesting and comprehensible manner and features different learning approaches appropriate for Fitness and Personal Trainers.
 
The goal is, to understand the relationship between movement patterns, the human body and relevant anatomical terminology.


  • CELL SCIENCE (CYTOLOGY)
    • General structure of the cell
  • TISSUE SCIENCE (HISTOLOGY)
    • Epithelial tissue
  • CONNECTIVE, SUPPORTING & MUSCLE TISSUE
    • The connective tissue
    • The supporting tissue
    • Muscle tissue
  • NERVE TISSUE
    • Functional and structural demarcation
    • Structure of a nerve cell
    • Auxiliary structures of the nervous tissue
    • Task of the nervous tissue
  • ORIENTATION ON THE HUMAN BODY
    • Main axes and planes
    • Position and direction designations
  • BONE THEORY (OSTEOLOGY)
    • Types of bone
    • Truncus
    • Upper extremity
    • Lower extremity
  • JOINTS
    • Types of joints
    • Auxiliary devices of the joints
    • Description of joint movement
    • Joint shapes
    • The most important joints
  • STRIATED MUSCLE
    • Structure
    • Classification of muscle types
    • Auxiliary devices of the active musculoskeletal system
  • M. TRAPEZIUS (TRAPEZIUS MUSCLE)
  • M. RHOMBOIDEUS MAJOR (LARGE RHOMBOID MUSCLE)
  • M. SERRATUS ANTERIOR (ANTERIOR SAW MUSCLE)
  • M. DELTOIDEUS (DELTOID MUSCLE)
  • M. PECTORALIS MAJOR (LARGE CHEST MUSCLE)
  • M. LATISSIMUS DORSI (BROAD BACK MUSCLE)
  • THE ROTATOR CUFF
    • M. infraspinatus (infraspinatus muscle)
    • M. supraspinatus (upper latissimus muscle)
    • M. teres minor (small round muscle)
    • M. subscapularis (lower shoulder blade muscle)
    M. TERES MAJOR (LARGE ROUND MUSCLE)
  • M. BICEPS BRACHII (TWO-HEADED ARM FLEXOR)
  • M. BRACHIALIS (ARM FLEXOR)
  • M. BRACHIORADIALIS (UPPER ARM RADIAL MUSCLE)
  • M. TRICEPS BRACHII (THREE-HEADED ARM EXTENSOR)
  • M. ILIOPSOAS (LUMBAR MUSCLE)
    • M. psoas major and m. psoas minor
    • M. iliacus (iliac muscle)
    M. GLUTEUS MAXIMUS (LARGE GLUTEAL MUSCLE)
  • M. GLUTEUS MEDIUS (MIDDLE GLUTEAL MUSCLE)
  • M. GLUTEUS MINIMUS (SMALL GLUTEAL MUSCLE)
  • M. TENSOR FASCIAE LATAE (HAMSTRING MUSCLE)
  • M. QUADRICEPS FEMORIS (FOUR-HEADED THIGH MUSCLE)
  • M. BICEPS FEMORIS (TWO-HEADED THIGH MUSCLE)
  • M. SEMIMEMBRANOSUS (PLATE TENDON MUSCLE)
  • M. SEMITENDINOSUS (SEMI-TENDINOUS MUSCLE)
  • M. SARTORIUS (SARTORIUS MUSCLE)
  • M. PECTINEUS (RIDGE MUSCLE)
  • M. GRACILIS (SLENDER MUSCLE)
  • M. ADDUCTOR LONGUS (LONG THIGH EXTENSOR)
  • M. ADDUCTOR BREVIS (SHORT THIGH EXTENSOR)
  • M. ADDUCTOR MAGNUS (LARGE THIGH EXTENSOR)
  • M. GASTROCNEMIUS (TWIN CALF MUSCLE)
  • M. SOLEUS (CLOD MUSCLE)
  • M. TIBIALIS ANTERIOR (ANTERIOR SHIN MUSCLE)
  • M. TIBIALIS POSTERIOR (POSTERIOR SHIN MUSCLE)
  • M. RECTUS ABDOMINIS (STRAIGHT ABDOMINAL MUSCLE)
  • M. OBLIQUUS INTERNUS ABDOMINIS (INTERNAL OBLIQUE ABDOMINAL MUSCLE)
  • M. OBLIQUUS EXTERNUS ABDOMINIS (EXTERNAL OBLIQUE ABDOMINAL MUSCLE)
  • M. TRANSVERSUS ABDOMINIS (TRANSVERSE ABDOMINAL MUSCLE)
  • M. QUADRATUS LUMBORUM (QUADRANGULAR LUMBAR MUSCLE)
  • DIAPHRAGM (DIAPHRAGM)
  • BACK STRETCHER
  • VOCABULAR LIST

Show chapter

TAB Teaching content
Basic Nutrition
Our participants are introduced to the basics of sports nutrition.

As a foundation the composition of general nutrition including macro and micro nutrients, as well as the water balance, are discussed. In order to understand various correlations, the energy metabolism are explained in detail.

In addition, the effects of individual food components in the human body, as well as their importance in sports are covered.

  • APPROACHES TO NUTRITION
    • Scientific approach
    • Alternative approaches
    • Modern performance diets
    • Actual and target state
  • BASICS OF A HEALTHY DIET
    • Macronutrients
    • Micronutrients
    • General water balance

Show chapter

TAB Teaching content
First aid & sports injuries
Since injuries are a daily occurrence in sports, it is important to know about the causes and consequences of the most common injuries. In case of an emergency the personal trainer must be able to react quickly and correctly.

In addition, the understanding of various injury patterns helps to be able to avoid them from happening.

  • FIRST AID
    • Recognizing an emergency situation
    • Resuscitation procedure
    • Selected risk factors
    • Thermal problems
  • SPORTS INJURIES - EMERGENCIES
    • Open fracture
    • Basilar skull fracture
    • Spinal injury
  • SPORTS INJURIES OF THE ACTIVE MOVEMENT APPARATUS
    • Differentiation: Acute injuries and overuse injuries
    • P-E-C-H principle
    • Bruise
    • Contusion
    • Muscle strain/muscle fiber tear/muscle tear
    • Myogelosis
    • Overuse injuries to the active musculoskeletal system
  • SPORTS INJURIES OF THE PASSIVE MUSCULOSKELETAL SYSTEM
    • Fractures and fracture types
    • Joint injuries

Show chapter

TAB Teaching content
Intro to Corporate Wellness Programs

More and more companies are integrating Corporate Wellness and similar health initiatives into their employee benefits packages. By doing so they promote the health and well-being of their employees, reducing the incidence of sick-leave and building healthier, stronger team dynamics.

Exactly why such initiatives are important is discussed in this introduction to the concept, as well as challenges that such initiatives face including organisational dysfunction.

Participants also learn about the advantages of corporate wellness and some trusted approaches and tools for finding and working with a company.

We offer suggestions on how to approach companies about Corporate Wellness, how to develop a corporate wellness concept and important organisational points to consider.
Participants will be exposed to some practical examples and will have the possiblity to perform group work on the topic.


  • INTRODUCTION
    • Definition of health
    • Tasks of a BGF project
    • Challenges for the BGF
  • SUCCESS FACTORS FOR BGF
    • Benefits for the employees
    • Benefits for the company
    • Proven instruments and fields of activity
  • FIRST STEPS AS A TRAINER IN THE FIELD OF BGF
    • General questions
  • HEALTH-RELATED CHANGES
    • Active and passive musculoskeletal system
    • Cardiovascular system
    • Nutrition
    • Stress management
  • ORGANIZATIONAL DISEASES
    • Mobbing
    • burnout
    • Inner resignation
  • EXERCISE RECOMMENDATIONS
    • Correct posture at the workplace
    • Stretching and strengthening the shoulder muscles
    • Stretching the chest muscles and upper back
    • Stretching the gluteal and core muscles
    • Strengthening the back muscles with the Theraband
    • Strengthening the back extensor muscles
    • Further stretching and strengthening exercises

Show chapter

TAB Teaching content
Marketing & Customer Interaction

The unit on Marketing and Customer Interaction gives participants some insight into identifying, working with and marketing to their ideal customer. This is one of the most useful units for the aspiring trainer, as it helps them identify their place in the market, which makes for a more successful career start.

We begin by taking a look at Marketing itself to understand exactly what it is and of what relevance it has for personal trainers.
Important basic concepts such as USP, positioning, target market, etc. are introduced and different models from marketing such as the SMART Formula, marketing mix (7Ps) and more are explained.

The communication between trainer and client is also addressed in this unit. Various aspects of communication theory and some guidelines for successful communication are covered.

Upon completion of this subject, participants are able to develop marketing strategies for their product and/or services, ready to position themselves in a market rich in variety and full of possibility!


  • THE ROLE OF THE TRAINER
  • BASICS OF MARKETING
    • Definition of marketing
    • The first steps
  • THE 4P'S OF MARKETING
  • IMPORTANT POINTS FOR THE TRAINER
    • Corporate identity
    • Factors that influence the sporting activity
    • Personal Trainer - Sales
  • THE BASICS OF COMMUNICATION
    • Rules for communication and the appearance of a personal trainer
    • Basics of communication

Show chapter

TAB Teaching content
Physiology

A working understanding of human physiology and therefore the relationships between the various functions of the human body is crucial for anyone working in the exercise and fitness field. It is a requisite knowledge for the sufficient practice of their profession.

This course makes the relationships within the human organism graspable for everyone. Take a deep-dive into the human body and learn the functions of our organism for your new profession in fitness.

In this subject you will get a close look at energy metabolism needed for muscle activation, the circulatory system and the pulmonary system.

Any high quality education in fitness and exercise begins with the foundations of anatomy and physiology.


  • WHAT IS PHYSIOLOGY?
  • THE CARDIOVASCULAR SYSTEM
    • The heart - shape and position
    • Anatomy of the heart
    • The excitation and stimulation system
    • How the heart works
    • The vascular system
    • The circulatory system
    • Important parameters of the cardiovascular system
    • Adaptation reactions of the cardiovascular system
    • Regulation of the circulatory system
    • Diseases of the cardiovascular system
  • THE BLOOD
    • Composition of the blood
    • Blood group properties
  • THE IMMUNE SYSTEM
    • Immune response
    • The lymphatic system
    • Lymphatic organs
  • LUNGS AND RESPIRATION
    • The respiratory system
    • The upper respiratory tract
    • The lower respiratory tract
    • Functions of the respiratory system
    • Disorders of the respiratory system
  • THE ACID-BASE BALANCE
    • Respiratory regulation
    • Metabolic regulation
    • Disorders of the acid-base balance
  • THE NERVOUS SYSTEM
    • Spatial classification of the nervous system
    • Functional classification of the nervous system
    • Reflexes
    • Origin of a movement
    • Analyzers
  • DIGESTION
    • The digestive organs
    • Physiology of nutrition
  • ENERGY METABOLISM AND ENERGY SUPPLY
    • Adenosine triphosphate (ATP)
    • Energy supply pathways
    • Metabolic diseases and disorders
  • ENDOCRINOLOGY
    • Hormones
    • The pituitary gland
  • MUSCLE PHYSIOLOGY
    • Tissue and organ
    • Molecular mechanism of muscle contraction
    • Smooth and striated muscles
    • Origin, insertion and movement possibilities
    • Direction of movement, function and innervation
    • Proprioception
    • Static (postural) and dynamic (movement) musculature

Show chapter

TAB Teaching content
Sports Psychology - Communication & Motivation

In this unit participants are prepared for successful communication with their clients on every level. In addition, we take a look at how the trainer or coach can go about dealing with their own goals and motives, which will in turn help them better understand their clients.

The right goal-setting and the proper approach to feedback are an important parts of this unit.

The way we manage stress as trainers and with our clients and a variety of learning strategies are explored so these skills can be integrated into your professional approach.

 


  • GOALS
    • Smart formula for goals
    • Goal types
  • LEARNING
    • Types of learning
  • STRESS, ANXIETY AND SELF-CONFIDENCE
    • Stress management catalog
    • Self-awareness
    • Anxiety
  • MOTIVES AND MOTIVATION
    • Types of motivation
    • Primary motives
    • Basic needs in sport
    • Motivational techniques
    • Techniques of regeneration
    • Work
  • COMMUNICATION
    • Circularity of behavior - Systemic thinking
    • Forms of communication
    • The 4 sides of a message
    • Communication criteria
    • V-A-K-O-G system
    • Non-violent communication:
    • Feedback
    • Use + goal of communication
    • Conversation techniques + resistance
    • Resistance during conversations
    • Techniques for dealing with objections/resistance
    • Leadership and authority
    • Additional points on the topic of communication

Show chapter

TAB Teaching content
Training theory

In this introduction to training theory we look at the foundations of training plan creation and management, including the principles of training, training methodology and factors that influence sports performance.
Because performance capacity, performance diagnostics, training and competition are so interrelated, they are covered together in this unit.

The second half of this unit Im zweiten Teil der Trainingslehre wird das Training als komplexer Handlungsprozess und im Zusammenhang mit Planung, Ausführung und Evaluation definiert und bewertet.
Ein wichtiger Teil der Trainingslehre ist nach wie vor die Trainingsplangestaltung, die mit Beispielen über die Möglichkeiten einer Trainingsplangestaltung praktisch vermittelt werden.

Um das Thema der Trainingswissenschaft zu vertiefen, laden wir regelmäßig internationale Top-Dozenten wie Univ. Prof. Dr. Paul Haber und Prof.em. Dr.phil. Dr.med. Dr. hc Jürgen Weineck zu uns in die Academy ein.

Unter anderem sind sie für die Bücher "Optimales Training" (Jürgen Weineck) und "Leistungsphysiologie" (Paul Haber) in der Trainingswissenschaft bekannt.


  • DEFINITION OF TRAINING
    • Complex athletic performance - performance components
    • Biological principles of training
    • Load components
    • The principles of training design
    • Overloads
    • Functional adaptations through movement training
  • FACTORS OF ATHLETIC PERFORMANCE
    • Training goals
    • Training content
    • Training methods
    • Training equipment
    • The main forms of sport motor training
  • CONDITION TRAINING - ENDURANCE
    • Positive adaptive changes through endurance training
    • Forms of endurance
    • Endurance training methods
  • STRENGTH TRAINING
    • Effects of strength training on the skeletal muscles
    • Working methods of the muscles
    • Types of muscle fibers
    • Strength training methods
    • General methodological principles
    • Intensification techniques
    • Training equipment
    • Forms of organization
  • SPEED TRAINING
    • Training to improve action and frequency speed
    • Training to improve reaction speed
    • Speed as a complex ability
  • AGILITY TRAINING
    • Determinants of agility
    • Methodological principles - flexibility training
    • Stretching methods
    • Load components of stretching methods
  • COORDINATION
    • The coordinative abilities
    • Aspects of coordination
  • TECHNIQUE TRAINING
    • Physiological principles of movement sequences
    • Motor learning (learning sporting techniques)
    • Methods and methodical principles of technique training
  • TRAINING METHODOLOGY
    • Basic methodological principles
    • Methodical series of exercises
    • The training session

Show chapter

Module Functional Strength Master

Show all chapters of the subjects

TAB
Bodyweight Training

The unit Bodyweight Training is divided into a theoretical part and a practical part.

In the theoretical part, participants learn about core stability and spinal alignment, in order to practice and convey the correct, health-promoting, and joint-friendly posture in practice.

The importance of the spine and correct posture is highlighted in this context, with emphasis on the consequences that can arise from incorrect spinal alignment.

Furthermore, participants learn about the movement patterns of the arms and legs, including specialized terms such as flexion, extension, and others. Guidance on how to communicate such movement patterns with clients is also provided.

The practical part of this unit consists of exercises for the core, legs, and upper body. This includes exercises such as the Dead Bug, squats, lunges, pull-ups, and push-ups. For all these exercises, particular attention is paid to the starting position, correct execution, and variations, with tips and safety instructions provided for each.


  • GENERAL
    • What is bodyweight training?
    • Goal definitions
    • Advantages
  • PUSH UP
    • Basic variations
    • Functional implementation
    • Special variants
  • PULL UP
    • Basic variations
    • Functional realization
    • Special variants
  • SQUAT
    • Basic variations
    • Functional implementation
    • Special variations
  • SPECIAL EXERCISES
    • Free leg curl (Nordic hamstring curl)
    • Scale (standing balance)
    • Single leg glute bridge
  • FUNCTIONAL EXERCISE DESIGN
    • Example exercise design
    • Tasks of the trainer

Show chapter

TAB
Introduction to Weightlifting

The unit Introduction to Olympic Weightlifting is divided into a theoretical and a practical part.

In the theoretical part, participants learn about the individual disciplines (Snatch and Clean and Jerk) of Olympic weightlifting and conduct a detailed competition analysis. This includes not only competition regulations and training and competition equipment but also the analysis and detailed examination of the complex movement sequences in the Clean and Jerk (Jerking) and Snatch (Snatching). These explosively powerful movements are broken down into individual movement phases, and the working of different muscles is examined to understand the physically and coordinatively demanding sequence. Subsequently, participants learn about the methodical exercise setup from the overhead squat to the Snatch or from the front squat to the Clean and Jerk.

In the practical part, warming up begins with a focus on specific flexibility and activation of the fast-twitch muscle fibers, which are essential for Olympic weightlifting. After a perfect warm-up, the goal is to slowly learn the basics of the technique of Cleans and Jerks through some preliminary exercises. Finally, a video analysis of exercise execution is conducted, assessing the force curve and addressing common mistakes in Snatching and Jerking.


  • SNATCH
    • Snatch Squat - Overhead Squat
    • Under squat - Snatch Balance
    • Regroup wide - Second move
    • Starting position and first move
    • Most common mistakes when snatching
  • CLEAN AND JERK
    • Repositioning (Clean)
    • Squat (front squat)
    • Regrouping
    • Starting position and acceleration phase (1/2 pull)
    • Jerk
    • Most common mistakes when pushing
  • EXAMPLE OF A WORKOUT

Show chapter

TAB
Eccentric Strength Training

The unit on eccentric strength training is highly practical-oriented. In a short introductory theoretical part, we discuss the eccentric functioning of muscles and their characteristics or differences compared to concentric and isometric functioning. Eccentric training can be conducted in various ways depending on the training goal. For example, specifically slowly performed eccentric phases in strength exercises in bodybuilding, aimed at increasing muscle mass, are very popular (see HIT-Training unit). However, eccentric training is also used to improve explosive strength, in injury prevention, and in the rehabilitation of tendon injuries.

In this unit, however, eccentric maximal strength training takes center stage. This is a specific training method with supramaximal loads (>1 repetition maximum) for very advanced athletes. Since fewer motor units are involved in an eccentric contraction (due to the passive resistance of the cross-bridges), more mechanical load is placed on the activated motor units in an eccentric contraction.

As a result, eccentric training can generate up to 1.3 times more tension than concentric training, thus providing a higher stimulus to muscle fibers. Eccentric strength training is therefore one of the best methods for increasing strength levels in elite athletes.

In the practical part, the main focus is on eccentric training in basic exercises such as squats, deadlifts, and bench presses, with the implementation explained and practiced in detail. Additionally, instructions are provided on how to specifically prepare and gradually introduce an athlete to eccentric maximal strength training.
Thus, our graduates are familiar with the advantages and disadvantages of eccentric strength training and, most importantly, how and with which target groups it can be effectively used.


 


  • GENERAL
  • BACKSQUAT
    • Starting position
    • Middle position
    • End position
  • DEADLIFT
    • Starting position
    • center position
    • End position
  • BENCHPRESS
    • Starting position
    • center position
    • End position
  • INTENSITY RANGES AND APPLICATIONS
    • Intensity
    • Practical applications
    • Eccentric training machine

Show chapter

TAB
Functional Equipment Training

In Functional Training, there is a wide variety of equipment that can be used in a very versatile manner. The choice of equipment is fundamentally based on the clients goals. Therefore, in this unit, participants learn about a large part of the functional equipment and various exercises associated with it, aiming to quickly guide the client to their goal and to implement the right measures through a solid understanding of the equipment.

Ultimate Sandbag
Ultimate Sandbags have many advantages, which will be demonstrated to the participants. They will also be shown the weight and size basics of the Ultimate Sandbag.
Furthermore, participants will learn basic exercises such as Single Leg Deadlifts, Swinging Lunges, Halos, Squat to Push Press, and many more, with indications of the main sources of errors and variations. To enhance understanding, the exercises are supplemented with images.

Wild/Battle Rope
Wild or Battle Ropes have a very wide range of applications, and the training with them has many benefits, which will be demonstrated in this unit.
Basic exercises like Circle, Double Gun, Waves, Flys, Flying 8, etc., with indications of potential sources of errors and variations, will be learned and illustrated with images.

Slam Ball
In Functional Training, the Slam Ball is also a popular piece of equipment due to its many practical advantages.
Participants will gain knowledge about basic exercises such as Squat Throw, Russian Twists, and Low Swinging Throw. In this context, sources of errors and variations will be highlighted.

Suspension Trainer
Participants will also learn basic exercises using the popular Suspension Trainer, both with evenly clipped resistance cables and with unbalanced resistance. These exercises include High Rows, Chest Press, Squats, Sit-Ups, Crab Walks, Slap Shots, and others. Sources of errors, variations, and options for increasing the difficulty of the exercise will be discussed.

Equalizer
The benefits of training with the Equalizer and basic exercises will be covered in this unit. Basic exercises include Knee Lifts or Single Knee Lifts, the L-Sit, Single Leg Lunges, and many others. These will also be presented with variations and main sources of errors, supplemented with images.

 


  • INTRODUCTION TO THE TRAINER ROLE IN FUNCTIONAL EQUIPMENT TRAINING
    • Importance and responsibilities of the trainer
    • Ethics and professional behavior
  • EQUIPMENT BASICS
    • Functional training equipment
    • Kettlebells
    • Medicine balls and slam balls
    • Resistance bands
    • TRX and suspension trainers
    • Battle Ropes
    • Rip trainers
    • Parallettes
    • Flowin
    • Sandbag
    • Tire
    • Correct choice of equipment
  • EXERCISES WITH SMALL EQUIPMENT
    • Kettlebell
    • Medicine balls & slam balls
    • Resistance bands
    • TRX and suspension trainers
    • Battle Ropes
    • Rip trainers
    • Parallettes
    • Flowin
    • Sandbag
    • tires
  • IMPLEMENTATION OF TRAINING SESSIONS
    • Planning and structuring courses
    • Adapting the training to different fitness levels
    • Integration of functional equipment into existing training plans
    • Various training options: HIIT, Tabata
    • Example of a HIIT training session
    • Example of a Tabata training session
  • CORRECTION AND INSTRUCTION TECHNIQUES
    • Demonstration and visual aids
    • Verbal instructions and their effect
    • Hands-on corrections and their ethics
  • SAFETY MANAGEMENT AND RISK PREVENTION
    • Risks and safety protocols
    • Preventive measures and emergency plans

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Functional Mobility

Functional Mobility forms the basis for moving freely and unhindered, as well as the foundation for functional strength.

In the Functional Mobility unit, participants learn about the differences between traditional flexibility training and functional mobility training and how these can be combined and applied to benefit clients. Our body must be viewed as a three-dimensional system in which everything is interconnected. We adopt this holistic approach in Functional Mobility Training. This means that in mobility, far more factors than just muscle flexibility are crucial. Body awareness, or the entire sensorimotor system, also plays a significant role in movement quality.

In the practical part, various static and dynamic stretching methods, fascia training, and mobility exercises are introduced and performed. The main focus is on the correct approach and practical application of fascia training techniques. Another focus is the dynamic stretching method PNF stretching, which improves both flexibility and strength in the end ranges of motion.

Overall, participants gain the ability to improve movement range and movement quality through various measures and incorporate them into movement patterns in the long term.


  • STRAINING
    • Static stretching (active/passive)
    • Dynamic stretching (active/passive)
    • Important muscle groups
    • Stretching routines
  • FASCIA TRAINING
    • Nature of fasciae
    • Force transmission through fasciae
    • Practical exercises for fasciae
    • Effects of fascia training
  • PNF-STRETCHING
    • What is PNF stretching?
    • Methods: Contract-Relax, Antagonist-Contract, CRAC
    • Practical application
  • MOBILIZATION
    • Correct mobilization of the spine
    • Mobilization of the extremities
    • Practical exercises

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Functional strength exercises

In this unit, participants first receive a theoretical introduction to functional strength training and learn what is meant by functional strength.

They learn about the equipment commonly used in functional training and basic movement patterns such as pulling, pushing, lifting, etc. The interdisciplinary nature of functional training is highlighted, along with how to correctly assess maximal strength. The importance of knowing these concepts is also explained. The most important exercises are then explained individually.

Bench Press
At the outset, participants identify which muscles do the majority of the work and which stabilizers are involved in bench pressing. They learn the technique, correct grip, and in this context, the term "Suicide grip," as well as the proper positioning of elbows, shoulders, upper back, and foot placement. Attention is also given to breathing. Additionally, the concept of Touch and Go Reps and Assistance Work in relation to bench pressing, along with its variations, is explained.

Rowing
In rowing, the primary movers, i.e., the muscles doing the main work, and the stabilizers are introduced, and the correct execution of the movement, including notes on grip width, is illustrated. Variations of rowing are also discussed.

Deadlifts
The introduction to deadlifts covers the mechanical basics such as stability and load. The hip and knee extensors, as well as muscles contributing to the stabilization of the spine and shoulder blades, are discussed and depicted. The starting position and other important aspects before the lift-off are explained. The movement execution is discussed in detail, with common errors highlighted, along with explanations on how to avoid them. Participants compare the heaviest deadlifts and learn about deadlift variations and assistance work.

 


  • THEORETICAL BASICS
    • Introduction to functional training
    • Aims & learning content
    • Definition of terms
    • Goals and effects of functional training
    • Basic movement patterns
  • INTRODUCTION TO THE BASIC EXERCISES
    • Special methodology
    • Correct determination of maximum strength (1RM)
    • Cross-sport training
    • Assistance work and variations
    • Safety and technique
  • PRACTICAL EXERCISES
    • Bench press
    • Shoulder press
    • Barbell row
    • Squat
    • Deadlift
    • Knees to Elbows
    • Barbell Rotation

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Functional training basics and rules

Introduction to this topic begins with a general definition of what functional training means, what qualifies as "functional," and what distinguishes this type of training. The various movement planes as well as muscles, fascia, and chains are explained. The unit is then divided into Sensory-Motor Training, Strength Training, Functional Strength Training, and Dynamic Core and Supportive Strength Training.

Sensory-Motor Training
Participants learn what sensory-motor training is and receive an explanation of local stabilizers and global muscle structures. There is also a muscle classification. The goals of sensory-motor training are explained, and the training intensity of such training is determined. After this unit, participants should be familiar with the terms closed and open kinematic chains.

Strength Training
An explanation of what strength training is as a means of increasing basic strength and its goals is provided. Particularly, the term ROM and the training principles of ROM training, as well as its importance for various tissues, joints, cartilage structures, and muscles, are given special attention in this part of the unit. Additionally, participants learn about load norms and improving flexibility through strength training.

Functional Strength Training
Fundamentals and principles of training in muscle chains are presented, along with examples. The stress situation, risk of injury, loss of performance, and training methodological approaches to single-leg support phases are extensively discussed. Various muscle chains such as medial, lateral, or ventral are shown, and practical-methodical exercises are demonstrated.

Development of Core Strength
In this part of the unit, special attention is given to the concept of intermittent training and how it can be implemented in practice. Additionally, intermittent training also addresses the performance range.

Dynamic Core and Supportive Strength Training
In the last part of this unit, participants learn theoretical and anatomical basics of core and supportive strength training, and the functioning of the muscles is discussed. Furthermore, numerous examples of eccentric training are provided.


  • INTRODUCTION TO FUNCTIONAL TRAINING
    • Definition and meaning
    • Aims and principles of functional training
  • SENSORIMOTOR TRAINING
    • Basics and goals
    • Exercises for local and global stabilizers
  • STRENGTH TRAINING
    • Increasing basic strength
    • Hypertrophy training
    • Functional strength training in muscle chains
  • CONDITIONAL DEVELOPMENT OF CORE STRENGTH
    • Basics and training methods
    • Dynamic trunk and core strength training
  • TRAINING PRINCIPLES AND EXERCISE DESIGN
    • Learning basic exercises
    • Progression from simple to complex exercises
    • Exemplary exercise structures
  • SPECIAL TRAINING CONCEPTS
    • Intermittent training for endurance and strength
    • Eccentric training and its applications
  • ANATOMICAL AND PHYSIOLOGICAL PRINCIPLES
    • Muscular and connective tissue adaptations
    • Importance of the complete ROM (range of motion)

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TAB Teaching content
Functional movement analysis of the musculoskeletal system
Every chain is only as strong as its weakest link. Due to dysfunctions, asymmetries, and restrictions in the range of motion, many individuals experience discomfort in both the passive and/or active musculoskeletal system, increasing the risk of injury or premature wear and tear. In the Functional Movement Analysis unit, participants learn why daily routines, poor training, or prior injuries affect mobility, stability, and connective tissue, leading to dysfunctional movement patterns. Through the Functional Movement Screen (FMS), participants become acquainted with a tool that allows a trainer to identify existing deficits, correct them, and help clients avoid injuries and overloads in the long term. The Functional Movement Screen encompasses fundamental movement patterns, motor control within movement patterns, and the execution of basic, non-sport-specific movements. With this movement test, mobility and stability in the ankle, knee, hip, shoulder joints, and spine, as well as neuromuscular control, can be assessed. The FMS includes 7 fundamental movement patterns, enabling the detection of weaknesses, imbalances, asymmetries, and limitations. In the practical part, the FMS is performed and evaluated by each participant, uncovering possible deficits and allowing participants to refine their observational skills through mutual assessment. Finally, based on the test results, it is essential to recognize weaknesses, identify corrective patterns, and integrate them into a targeted training cycle.

  • FUNCTIONAL MOVEMENT ANALYSIS
    • Functional Movement Screen (FMS)
    • Sequential development
    • Mobility or stability
    • mobility
    • Stability
    • Joint-by-joint approach (Gray Cook)
    • Performance and training - the pyramid
    • Functional Movement Screen (FMS) implementation
    • FMS exercises in detail
    • Shoulder Mobility
    • FMS - Evaluation

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Functional core and support strengthening

The trunk muscles essentially have two tasks. On the one hand, they protect the body against external forces, and on the other hand, they are the center of strength development and transmission for the extremities.

We all need trunk strength for an upright posture and for everyday activities. For athletes pushing their physical limits, the trunk is a stable support corset that delivers power to the extremities and plays a crucial role in injury prevention.

In the unit on Functional Core and Stability Training, participants learn why isolated training of the abdominal muscles does not provide significant benefits, but rather a combination of many muscles is responsible for a stable core.

Unfortunately, many people lack the necessary trunk stability and control, which can lead to problems in daily life and sports. Many recreational athletes are affected by this, mistakenly believing they have good trunk stability. However, the central nervous system plays a significant role in a stable core through coordinated activation of the trunk muscles.

In the practical part, a test battery for assessing trunk strength is presented, and the methodical exercise progression from beginner to sport-specific trunk strength training is conducted.


  • MOBILIZATION
    • Correct mobilization of the spine
    • Mobilization of the spine
      • Flexion
      • Extension
      • Lateral flexion
      • Rotation
  • DETERMINING TRUNK STRENGTH
    • Activating the local muscles
    • Tension control of the local muscles
    • Activation of the global muscles with tension control of the local muscles
    • Functional training while maintaining stability
    • Tests to determine trunk strength capability
      • Level 1, 1+, 2 and 2+
      • Ventral, dorsal and lateral
      • Static load and breaks
  • EXERCISE SUMMARY
    • Ventral chain
    • Dorsal chain
    • Lateral chain
  • POSTURE
    • The right training for the respective posture
  • CORRECTIVE TRAINING
    • Incorrect posture vs. correct posture

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HIT training and training programs

Health and fitness are increasingly a matter of time. Many people abandon their training shortly after starting or never begin at all, using lack of time as an excuse.

However, consistency in training is important!

Therefore, High-Intensity Training (HIT) offers a solution to the time problem. Participants learn what HIT training is and where it is primarily applied.

HIT originated in bodybuilding and is a training method to effectively train muscles with greatly reduced time investment. One basic principle is very slow movement execution with a special emphasis on the eccentric phase, often done in only 1 to a maximum of 2 sets.

In this unit, HIT training is compared with other training methods, and the advantages and disadvantages in terms of execution, muscle building, and strength gain are explained. Additionally, participants learn how to structure HIT for different target groups and are introduced to additional intensity techniques to optimize the training stimulus for well-trained individuals.

In the practical part, participants plan a high-intensity training session and take on the role of both trainer, practicing guidance, motivation, and correction, and athlete, gaining personal experience with high-intensity training. This unit introduces participants to another specialized training method to introduce new stimuli and how to implement them in practice with various target groups.


  • GENERAL
    • Definition and origin of HIT
    • Application in competitive sports and for fitness and recreational athletes
  • TRAINING METHOD APPROACH
    • Target group-oriented planning
    • Prioritizing the quality of movement
  • THE 4 LOAD LEVELS
    • Level 1: Submaximal repetitions
    • Level 2: Maximum number of repetitions
    • Level 3: Training to muscle failure
    • Level 4: Maximum repetitions with intensity techniques
  • OPTIMAL TRAINING SEQUENCE
    • Sequence of an HIT training session
      • Mobilization and cardiovascular stimulation
      • Short dynamic stretching
      • Toning
      • Main part
      • Cool down
  • TRAINING SESSION
    • Training frequency
    • Full body method
    • Split method
    • Exercise duration and intensity
  • INTENSITY TECHNIQUES
    • Reduction sets
    • Partial repetitions
    • Rest break training
    • Intensive repetitions
    • Post-fatigue
    • Reduction
    • Negative repetitions

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Plyometrics und Agility

The unit Plyometrics and Agility focuses on specific training forms aimed at improving the explosive power, reactive power, and agility of athletes. Every athlete can benefit from these methods. These training methods are particularly important in athletics, team sports, martial arts, and skiing. The most famous example is plyometric training using the Plyo-Box named after this training form. However, there are also various options for training reactive power in the upper body.

This training form is based on the Stretch-Shortening Cycle (SSC) of the muscle-tendon apparatus. It takes advantage of the stretch reflex and the associated stored energy to generate more force when actively activating the muscle-tendon complex.

Since not only muscles but also tendons and ligaments are stressed, they can also be strengthened, thereby minimizing the risk of injury. However, the top priority of these training methods lies in improving the performance of athletes.

Participants learn the exact processes of an SSC and the structural requirements for a well-functioning SSC. They are provided with a wide range of exercises with methodical structure to increase reactive power and agility.


  • PART: PLYOMETRICS
    • General information
    • Basic exercises
      • Counter Movement Jump
      • Ankle hops
      • Drop Jump
      • Jumping Push Up
      • Burpee
    • Small equipment
      • Rip Trainer
      • Suspension trainer
      • Other small equipment (plyoboxes, mini hurdles, parallettes)
  • PART: AGILITY & COORDINATION
    • General information
      • Definition of agility
      • Aims of agility training
      • Coordinative skills
    • Small equipment
      • Coordination ladder
      • Exercise variations with small equipment
    • Agility training
      • Mirror drills
      • Cone Drills
    • Agility tests
      • T-Test
      • Illinois Agility Test
    • Training planning and setup

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Our quality feature - state-certified

Training certification

The basic module Sports Competence is approved by the German Central Agency for Distance Learning (ZFU) under the following number: 7324018c. The ZFU is the central authority for distance learning in Germany and works on the basis of the Distance Learning Protection Act (FernUSG). It decides on the approval of distance learning courses nationwide in order to guarantee a technically correct and generally professional distance learning course.

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Institute certification

As a recognized institution in adult education, our curricula are regularly evaluated and recognized by state institutions and funding bodies. We are constantly striving to exceed current quality standards in order to guarantee you the best possible training. Convince yourself of our certifications.

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Funding & educational leave - how it works

Can I get funding for my training?

There are a variety of funding options for training courses at the Flexyfit Sports Academy. State-specific and EU funding as well as tax-related options form the basis for this.

However, we would like to point out that the respective funding body is solely responsible for deciding on the allocation or amount of funding.

We will be happy to help you find a suitable funding body and compile all the course information you need for a funding application. You must submit the application itself to the funding body.

You can find an overview of the most important funding bodies here.

How does the funding work?

Depending on the funding institution, the training costs are either paid directly after the funding application has been confirmed (e.g. AMS) or reimbursed in full or in part after successful completion of the training (e.g. waff). Please contact the funding institutions yourself to find out how the funding works.

Can I take educational leave for the course?

Yes, the majority of our courses are suitable for educational leave.

If you want to continue your education without terminating your employment, you can arrange educational leave with your employer. This means you will be released from work for the duration of your training.

Plan your educational leave with us now! We will be happy to clarify your individual training requirements with you in a personal, non-binding consultation.

How does educational leave work?

You can take your educational leave for a maximum of 1 year within 4 years - there are 3 options:

  • Educational leave spread over 12 months
  • Educational leave split up, but each part must last at least 2 months. The parts must be taken within 4 years.
  • Educational leave with part-time educational leave spread over 2 years

It is important that your employer agrees to you taking educational leave. You must provide evidence of the training plans issued by us to the extent of 20 hours per week in the case of full-time educational leave, or at least 10 hours in the case of part-time educational leave.

You must regularly provide evidence of the progress of your training. For example, in the form of examinations or confirmation of attendance, which you will receive from us.

Career afterwards - how to continue after training

What does a functional trainer do?

For the most part, functional training does without traditional strength training equipment. A lot of training is done using your own body weight, often on unstable surfaces. Above all, however, the use of small functional equipment such as kettlebells, battle ropes, etc. is very important. Mobility, stability and speed are important focal points in functional training.

As a functional trainer, you teach customers the correct execution of exercises with small functional equipment. Kettlebells in particular have a high potential for injury if used incorrectly, which is why care must be taken to perform them correctly. Exercise progression without equipment is also an issue for functional trainers. Which exercise variations can be chosen if customers have difficulties with an exercise or if it is too easy? A trainer also puts together training plans for their clients. One advantage of functional training is that several muscle groups are trained at the same time. This makes training faster and more effective, but also has the potential to overload the customer. A good training plan is therefore the be-all and end-all of training.

Where do functional trainers work?

With the Functional Training diploma, you can work in a sports club, for example, both for injury prevention and for athletic support in preparation and during the season.

Of course, you can also hold personal training sessions and group courses. However, if you are aiming to work in a gym or train your clients in classic strength training, our fitness & personal trainer courses are the better choice for you!

Another option is to train individual athletes to achieve new peak performances through targeted strength training.

How can Flexyfit help me find a job?

We regularly list job advertisements from fitness studios on our sports career platform. There you can apply directly for jobs as a fitness trainer, branch manager, instructor or studio employee.

sportkarriere.eu

Functional Trainer - Become an Expert in Kettlebell, Wildrope & More

Launch Your Career as a Functional Trainer Now

Whether you aim to pursue the Functional Trainer as a standalone qualification or as a complement to your fitness trainer education, we comprehensively prepare you for working with experienced athletes. Discover how to effectively improve movement patterns using small equipment such as kettlebells, battle ropes, slam balls, and more.

In functional training, multiple muscle groups are engaged simultaneously. Compared to traditional machine training, you not only save time but also enhance your motor skills and stabilize your joints. This training method also enables faster progress.

As a certified Functional Trainer, youll have similar opportunities to a personal trainer. You can coach individuals in functional training, whether in one-on-one sessions or group classes, both in fitness studios and clubs.

What to Expect in Our Program?

Youll explore various theoretical concepts, starting from the basics and principles of functional training to core stability, competition analysis, and the disciplines of Olympic weightlifting. However, the focus is mainly on practical implementation.

During the Functional Trainer course, youll learn various techniques for training with bodyweight. Youll practice exercises like dead bugs, squats, lunges, pull-ups, and push-ups. Additionally, youll learn the correct use of various small equipment, including plyometrics and agility. Furthermore, youll gain detailed insights into the facets of weightlifting, ranging from basics like bench press, rowing, and deadlifting to snatch and clean and jerk in Olympic weightlifting.

Participation Requirements

  • Online or written registration
  • Basic physical fitness (Experience in machine training or a gym membership is advantageous)
  • Minimum age of 18 years (For participants under 18 years of age, written parental consent is required for registration)

Certificate of Completion

Our certificates are internationally recognized and issued in various formats. Upon request, youll receive your certificate in multiple languages (German, English, Spanish), optionally with country-specific information and with or without grading.

All these variations are available for free lifelong download on your online campus. Additionally, depending on the learning package youve chosen, youll receive a high-quality certificate of your choice on special paper with embossed printing.

The following certificate (in multiple languages DE, EN, ES) is awarded:

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"Dipl. Functional Strength Master Trainer"

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"Functional Strength Master Trainer A-Lizenz"

Have Specific Questions about the Program?

Were delighted to assist you via contact by phone, email, or chat. Perhaps youll find the answer to your question in our general FAQ or Functional Master Trainer FAQ.

Procedure & duration - How the training works

The training consists of 2 modules

You start your training with the basic module Sports Competence. You will learn theoretical knowledge from videos and scripts in 8 subjects, completing each subject with a short multiple-choice online exam.

You then move on to your subject specialization, i.e. your chosen course.

(1)
Basic
Basic module sports competence
ONLINE
Theoretical basic knowledge in 8 subjects.
(2)
A-Module
Functional Trainer
PRESENCE
In this module you will learn specialist knowledge about your specialization.

Duration of the course

As our training courses are very flexible, the duration of the course depends heavily on your own learning initiative, the amount of time you spend each week and your previous knowledge.

Start at any time!

You can start the basic sports competence module online at any time. This not only bridges the waiting time until the face-to-face lessons, but also allows you to acquire important basic knowledge.

Lessons with certified instructors

You will learn in a group of 5 to 15 people in practice-oriented face-to-face lessons. Instructors teach you what you need to know as a trainer and support you with valuable tips for your day-to-day work.

No pain, no gain (or certificate)

You earn your grade with practical exercises and voluntary additional tasks. These exercises can range from training protocols and written assignments to filming exercises.

Last but not least... a test

During your training, you can expect both multiple choice online intermediate exams and a final exam in person.

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Detailed Course Contents

Extent of learning

648 E | Volume

SPK

200

Sports expertise

PL

407

Presence | Self-study

RE

6

Literature research

TE

30

Practical realization

AE

5

Additional tasks & examinations

This course is ideal for educational leave. Individual assessment and approval is carried out by the respective funding body. We will be happy to provide you with detailed information on the duration and procedure of educational leave. Contact us to arrange a consultation!

Participation in the face-to-face webinars is mandatory for educational leave and must be proven to the AMS. The participant is responsible for requesting confirmation of attendance. Confirmation of attendance of the face-to-face webinar will only be issued during each webinar if requested by the participant.

Module Sports expertise

Show all chapters of the subjects

TAB Teaching content
Anatomy

We educate the best trainers in the fitness branch. From start to finish of the education - and beyond!- we support and guide our students.

Functional anatomy is a foundation necessary for all trainers in exercise, fitness and sports. This subject provides a comprehensive introduction to the anatomy of the human body and a wellspring of important knowledge.

The course is constructed to present the information in an interesting and comprehensible manner and features different learning approaches appropriate for Fitness and Personal Trainers.
 
The goal is, to understand the relationship between movement patterns, the human body and relevant anatomical terminology.


  • CELL SCIENCE (CYTOLOGY)
    • General structure of the cell
  • TISSUE SCIENCE (HISTOLOGY)
    • Epithelial tissue
  • CONNECTIVE, SUPPORTING & MUSCLE TISSUE
    • The connective tissue
    • The supporting tissue
    • Muscle tissue
  • NERVE TISSUE
    • Functional and structural demarcation
    • Structure of a nerve cell
    • Auxiliary structures of the nervous tissue
    • Task of the nervous tissue
  • ORIENTATION ON THE HUMAN BODY
    • Main axes and planes
    • Position and direction designations
  • BONE THEORY (OSTEOLOGY)
    • Types of bone
    • Truncus
    • Upper extremity
    • Lower extremity
  • JOINTS
    • Types of joints
    • Auxiliary devices of the joints
    • Description of joint movement
    • Joint shapes
    • The most important joints
  • STRIATED MUSCLE
    • Structure
    • Classification of muscle types
    • Auxiliary devices of the active musculoskeletal system
  • M. TRAPEZIUS (TRAPEZIUS MUSCLE)
  • M. RHOMBOIDEUS MAJOR (LARGE RHOMBOID MUSCLE)
  • M. SERRATUS ANTERIOR (ANTERIOR SAW MUSCLE)
  • M. DELTOIDEUS (DELTOID MUSCLE)
  • M. PECTORALIS MAJOR (LARGE CHEST MUSCLE)
  • M. LATISSIMUS DORSI (BROAD BACK MUSCLE)
  • THE ROTATOR CUFF
    • M. infraspinatus (infraspinatus muscle)
    • M. supraspinatus (upper latissimus muscle)
    • M. teres minor (small round muscle)
    • M. subscapularis (lower shoulder blade muscle)
    M. TERES MAJOR (LARGE ROUND MUSCLE)
  • M. BICEPS BRACHII (TWO-HEADED ARM FLEXOR)
  • M. BRACHIALIS (ARM FLEXOR)
  • M. BRACHIORADIALIS (UPPER ARM RADIAL MUSCLE)
  • M. TRICEPS BRACHII (THREE-HEADED ARM EXTENSOR)
  • M. ILIOPSOAS (LUMBAR MUSCLE)
    • M. psoas major and m. psoas minor
    • M. iliacus (iliac muscle)
    M. GLUTEUS MAXIMUS (LARGE GLUTEAL MUSCLE)
  • M. GLUTEUS MEDIUS (MIDDLE GLUTEAL MUSCLE)
  • M. GLUTEUS MINIMUS (SMALL GLUTEAL MUSCLE)
  • M. TENSOR FASCIAE LATAE (HAMSTRING MUSCLE)
  • M. QUADRICEPS FEMORIS (FOUR-HEADED THIGH MUSCLE)
  • M. BICEPS FEMORIS (TWO-HEADED THIGH MUSCLE)
  • M. SEMIMEMBRANOSUS (PLATE TENDON MUSCLE)
  • M. SEMITENDINOSUS (SEMI-TENDINOUS MUSCLE)
  • M. SARTORIUS (SARTORIUS MUSCLE)
  • M. PECTINEUS (RIDGE MUSCLE)
  • M. GRACILIS (SLENDER MUSCLE)
  • M. ADDUCTOR LONGUS (LONG THIGH EXTENSOR)
  • M. ADDUCTOR BREVIS (SHORT THIGH EXTENSOR)
  • M. ADDUCTOR MAGNUS (LARGE THIGH EXTENSOR)
  • M. GASTROCNEMIUS (TWIN CALF MUSCLE)
  • M. SOLEUS (CLOD MUSCLE)
  • M. TIBIALIS ANTERIOR (ANTERIOR SHIN MUSCLE)
  • M. TIBIALIS POSTERIOR (POSTERIOR SHIN MUSCLE)
  • M. RECTUS ABDOMINIS (STRAIGHT ABDOMINAL MUSCLE)
  • M. OBLIQUUS INTERNUS ABDOMINIS (INTERNAL OBLIQUE ABDOMINAL MUSCLE)
  • M. OBLIQUUS EXTERNUS ABDOMINIS (EXTERNAL OBLIQUE ABDOMINAL MUSCLE)
  • M. TRANSVERSUS ABDOMINIS (TRANSVERSE ABDOMINAL MUSCLE)
  • M. QUADRATUS LUMBORUM (QUADRANGULAR LUMBAR MUSCLE)
  • DIAPHRAGM (DIAPHRAGM)
  • BACK STRETCHER
  • VOCABULAR LIST

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TAB Teaching content
Basic Nutrition
Our participants are introduced to the basics of sports nutrition.

As a foundation the composition of general nutrition including macro and micro nutrients, as well as the water balance, are discussed. In order to understand various correlations, the energy metabolism are explained in detail.

In addition, the effects of individual food components in the human body, as well as their importance in sports are covered.

  • APPROACHES TO NUTRITION
    • Scientific approach
    • Alternative approaches
    • Modern performance diets
    • Actual and target state
  • BASICS OF A HEALTHY DIET
    • Macronutrients
    • Micronutrients
    • General water balance

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TAB Teaching content
First aid & sports injuries
Since injuries are a daily occurrence in sports, it is important to know about the causes and consequences of the most common injuries. In case of an emergency the personal trainer must be able to react quickly and correctly.

In addition, the understanding of various injury patterns helps to be able to avoid them from happening.

  • FIRST AID
    • Recognizing an emergency situation
    • Resuscitation procedure
    • Selected risk factors
    • Thermal problems
  • SPORTS INJURIES - EMERGENCIES
    • Open fracture
    • Basilar skull fracture
    • Spinal injury
  • SPORTS INJURIES OF THE ACTIVE MOVEMENT APPARATUS
    • Differentiation: Acute injuries and overuse injuries
    • P-E-C-H principle
    • Bruise
    • Contusion
    • Muscle strain/muscle fiber tear/muscle tear
    • Myogelosis
    • Overuse injuries to the active musculoskeletal system
  • SPORTS INJURIES OF THE PASSIVE MUSCULOSKELETAL SYSTEM
    • Fractures and fracture types
    • Joint injuries

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TAB Teaching content
Intro to Corporate Wellness Programs

More and more companies are integrating Corporate Wellness and similar health initiatives into their employee benefits packages. By doing so they promote the health and well-being of their employees, reducing the incidence of sick-leave and building healthier, stronger team dynamics.

Exactly why such initiatives are important is discussed in this introduction to the concept, as well as challenges that such initiatives face including organisational dysfunction.

Participants also learn about the advantages of corporate wellness and some trusted approaches and tools for finding and working with a company.

We offer suggestions on how to approach companies about Corporate Wellness, how to develop a corporate wellness concept and important organisational points to consider.
Participants will be exposed to some practical examples and will have the possiblity to perform group work on the topic.


  • INTRODUCTION
    • Definition of health
    • Tasks of a BGF project
    • Challenges for the BGF
  • SUCCESS FACTORS FOR BGF
    • Benefits for the employees
    • Benefits for the company
    • Proven instruments and fields of activity
  • FIRST STEPS AS A TRAINER IN THE FIELD OF BGF
    • General questions
  • HEALTH-RELATED CHANGES
    • Active and passive musculoskeletal system
    • Cardiovascular system
    • Nutrition
    • Stress management
  • ORGANIZATIONAL DISEASES
    • Mobbing
    • burnout
    • Inner resignation
  • EXERCISE RECOMMENDATIONS
    • Correct posture at the workplace
    • Stretching and strengthening the shoulder muscles
    • Stretching the chest muscles and upper back
    • Stretching the gluteal and core muscles
    • Strengthening the back muscles with the Theraband
    • Strengthening the back extensor muscles
    • Further stretching and strengthening exercises

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Marketing & Customer Interaction

The unit on Marketing and Customer Interaction gives participants some insight into identifying, working with and marketing to their ideal customer. This is one of the most useful units for the aspiring trainer, as it helps them identify their place in the market, which makes for a more successful career start.

We begin by taking a look at Marketing itself to understand exactly what it is and of what relevance it has for personal trainers.
Important basic concepts such as USP, positioning, target market, etc. are introduced and different models from marketing such as the SMART Formula, marketing mix (7Ps) and more are explained.

The communication between trainer and client is also addressed in this unit. Various aspects of communication theory and some guidelines for successful communication are covered.

Upon completion of this subject, participants are able to develop marketing strategies for their product and/or services, ready to position themselves in a market rich in variety and full of possibility!


  • THE ROLE OF THE TRAINER
  • BASICS OF MARKETING
    • Definition of marketing
    • The first steps
  • THE 4P'S OF MARKETING
  • IMPORTANT POINTS FOR THE TRAINER
    • Corporate identity
    • Factors that influence the sporting activity
    • Personal Trainer - Sales
  • THE BASICS OF COMMUNICATION
    • Rules for communication and the appearance of a personal trainer
    • Basics of communication

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Physiology

A working understanding of human physiology and therefore the relationships between the various functions of the human body is crucial for anyone working in the exercise and fitness field. It is a requisite knowledge for the sufficient practice of their profession.

This course makes the relationships within the human organism graspable for everyone. Take a deep-dive into the human body and learn the functions of our organism for your new profession in fitness.

In this subject you will get a close look at energy metabolism needed for muscle activation, the circulatory system and the pulmonary system.

Any high quality education in fitness and exercise begins with the foundations of anatomy and physiology.


  • WHAT IS PHYSIOLOGY?
  • THE CARDIOVASCULAR SYSTEM
    • The heart - shape and position
    • Anatomy of the heart
    • The excitation and stimulation system
    • How the heart works
    • The vascular system
    • The circulatory system
    • Important parameters of the cardiovascular system
    • Adaptation reactions of the cardiovascular system
    • Regulation of the circulatory system
    • Diseases of the cardiovascular system
  • THE BLOOD
    • Composition of the blood
    • Blood group properties
  • THE IMMUNE SYSTEM
    • Immune response
    • The lymphatic system
    • Lymphatic organs
  • LUNGS AND RESPIRATION
    • The respiratory system
    • The upper respiratory tract
    • The lower respiratory tract
    • Functions of the respiratory system
    • Disorders of the respiratory system
  • THE ACID-BASE BALANCE
    • Respiratory regulation
    • Metabolic regulation
    • Disorders of the acid-base balance
  • THE NERVOUS SYSTEM
    • Spatial classification of the nervous system
    • Functional classification of the nervous system
    • Reflexes
    • Origin of a movement
    • Analyzers
  • DIGESTION
    • The digestive organs
    • Physiology of nutrition
  • ENERGY METABOLISM AND ENERGY SUPPLY
    • Adenosine triphosphate (ATP)
    • Energy supply pathways
    • Metabolic diseases and disorders
  • ENDOCRINOLOGY
    • Hormones
    • The pituitary gland
  • MUSCLE PHYSIOLOGY
    • Tissue and organ
    • Molecular mechanism of muscle contraction
    • Smooth and striated muscles
    • Origin, insertion and movement possibilities
    • Direction of movement, function and innervation
    • Proprioception
    • Static (postural) and dynamic (movement) musculature

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Sports Psychology - Communication & Motivation

In this unit participants are prepared for successful communication with their clients on every level. In addition, we take a look at how the trainer or coach can go about dealing with their own goals and motives, which will in turn help them better understand their clients.

The right goal-setting and the proper approach to feedback are an important parts of this unit.

The way we manage stress as trainers and with our clients and a variety of learning strategies are explored so these skills can be integrated into your professional approach.

 


  • GOALS
    • Smart formula for goals
    • Goal types
  • LEARNING
    • Types of learning
  • STRESS, ANXIETY AND SELF-CONFIDENCE
    • Stress management catalog
    • Self-awareness
    • Anxiety
  • MOTIVES AND MOTIVATION
    • Types of motivation
    • Primary motives
    • Basic needs in sport
    • Motivational techniques
    • Techniques of regeneration
    • Work
  • COMMUNICATION
    • Circularity of behavior - Systemic thinking
    • Forms of communication
    • The 4 sides of a message
    • Communication criteria
    • V-A-K-O-G system
    • Non-violent communication:
    • Feedback
    • Use + goal of communication
    • Conversation techniques + resistance
    • Resistance during conversations
    • Techniques for dealing with objections/resistance
    • Leadership and authority
    • Additional points on the topic of communication

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Training theory

In this introduction to training theory we look at the foundations of training plan creation and management, including the principles of training, training methodology and factors that influence sports performance.
Because performance capacity, performance diagnostics, training and competition are so interrelated, they are covered together in this unit.

The second half of this unit Im zweiten Teil der Trainingslehre wird das Training als komplexer Handlungsprozess und im Zusammenhang mit Planung, Ausführung und Evaluation definiert und bewertet.
Ein wichtiger Teil der Trainingslehre ist nach wie vor die Trainingsplangestaltung, die mit Beispielen über die Möglichkeiten einer Trainingsplangestaltung praktisch vermittelt werden.

Um das Thema der Trainingswissenschaft zu vertiefen, laden wir regelmäßig internationale Top-Dozenten wie Univ. Prof. Dr. Paul Haber und Prof.em. Dr.phil. Dr.med. Dr. hc Jürgen Weineck zu uns in die Academy ein.

Unter anderem sind sie für die Bücher "Optimales Training" (Jürgen Weineck) und "Leistungsphysiologie" (Paul Haber) in der Trainingswissenschaft bekannt.


  • DEFINITION OF TRAINING
    • Complex athletic performance - performance components
    • Biological principles of training
    • Load components
    • The principles of training design
    • Overloads
    • Functional adaptations through movement training
  • FACTORS OF ATHLETIC PERFORMANCE
    • Training goals
    • Training content
    • Training methods
    • Training equipment
    • The main forms of sport motor training
  • CONDITION TRAINING - ENDURANCE
    • Positive adaptive changes through endurance training
    • Forms of endurance
    • Endurance training methods
  • STRENGTH TRAINING
    • Effects of strength training on the skeletal muscles
    • Working methods of the muscles
    • Types of muscle fibers
    • Strength training methods
    • General methodological principles
    • Intensification techniques
    • Training equipment
    • Forms of organization
  • SPEED TRAINING
    • Training to improve action and frequency speed
    • Training to improve reaction speed
    • Speed as a complex ability
  • AGILITY TRAINING
    • Determinants of agility
    • Methodological principles - flexibility training
    • Stretching methods
    • Load components of stretching methods
  • COORDINATION
    • The coordinative abilities
    • Aspects of coordination
  • TECHNIQUE TRAINING
    • Physiological principles of movement sequences
    • Motor learning (learning sporting techniques)
    • Methods and methodical principles of technique training
  • TRAINING METHODOLOGY
    • Basic methodological principles
    • Methodical series of exercises
    • The training session

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Module Functional Strength Master

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Bodyweight Training

The unit Bodyweight Training is divided into a theoretical part and a practical part.

In the theoretical part, participants learn about core stability and spinal alignment, in order to practice and convey the correct, health-promoting, and joint-friendly posture in practice.

The importance of the spine and correct posture is highlighted in this context, with emphasis on the consequences that can arise from incorrect spinal alignment.

Furthermore, participants learn about the movement patterns of the arms and legs, including specialized terms such as flexion, extension, and others. Guidance on how to communicate such movement patterns with clients is also provided.

The practical part of this unit consists of exercises for the core, legs, and upper body. This includes exercises such as the Dead Bug, squats, lunges, pull-ups, and push-ups. For all these exercises, particular attention is paid to the starting position, correct execution, and variations, with tips and safety instructions provided for each.


  • GENERAL
    • What is bodyweight training?
    • Goal definitions
    • Advantages
  • PUSH UP
    • Basic variations
    • Functional implementation
    • Special variants
  • PULL UP
    • Basic variations
    • Functional realization
    • Special variants
  • SQUAT
    • Basic variations
    • Functional implementation
    • Special variations
  • SPECIAL EXERCISES
    • Free leg curl (Nordic hamstring curl)
    • Scale (standing balance)
    • Single leg glute bridge
  • FUNCTIONAL EXERCISE DESIGN
    • Example exercise design
    • Tasks of the trainer

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Introduction to Weightlifting

The unit Introduction to Olympic Weightlifting is divided into a theoretical and a practical part.

In the theoretical part, participants learn about the individual disciplines (Snatch and Clean and Jerk) of Olympic weightlifting and conduct a detailed competition analysis. This includes not only competition regulations and training and competition equipment but also the analysis and detailed examination of the complex movement sequences in the Clean and Jerk (Jerking) and Snatch (Snatching). These explosively powerful movements are broken down into individual movement phases, and the working of different muscles is examined to understand the physically and coordinatively demanding sequence. Subsequently, participants learn about the methodical exercise setup from the overhead squat to the Snatch or from the front squat to the Clean and Jerk.

In the practical part, warming up begins with a focus on specific flexibility and activation of the fast-twitch muscle fibers, which are essential for Olympic weightlifting. After a perfect warm-up, the goal is to slowly learn the basics of the technique of Cleans and Jerks through some preliminary exercises. Finally, a video analysis of exercise execution is conducted, assessing the force curve and addressing common mistakes in Snatching and Jerking.


  • SNATCH
    • Snatch Squat - Overhead Squat
    • Under squat - Snatch Balance
    • Regroup wide - Second move
    • Starting position and first move
    • Most common mistakes when snatching
  • CLEAN AND JERK
    • Repositioning (Clean)
    • Squat (front squat)
    • Regrouping
    • Starting position and acceleration phase (1/2 pull)
    • Jerk
    • Most common mistakes when pushing
  • EXAMPLE OF A WORKOUT

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Eccentric Strength Training

The unit on eccentric strength training is highly practical-oriented. In a short introductory theoretical part, we discuss the eccentric functioning of muscles and their characteristics or differences compared to concentric and isometric functioning. Eccentric training can be conducted in various ways depending on the training goal. For example, specifically slowly performed eccentric phases in strength exercises in bodybuilding, aimed at increasing muscle mass, are very popular (see HIT-Training unit). However, eccentric training is also used to improve explosive strength, in injury prevention, and in the rehabilitation of tendon injuries.

In this unit, however, eccentric maximal strength training takes center stage. This is a specific training method with supramaximal loads (>1 repetition maximum) for very advanced athletes. Since fewer motor units are involved in an eccentric contraction (due to the passive resistance of the cross-bridges), more mechanical load is placed on the activated motor units in an eccentric contraction.

As a result, eccentric training can generate up to 1.3 times more tension than concentric training, thus providing a higher stimulus to muscle fibers. Eccentric strength training is therefore one of the best methods for increasing strength levels in elite athletes.

In the practical part, the main focus is on eccentric training in basic exercises such as squats, deadlifts, and bench presses, with the implementation explained and practiced in detail. Additionally, instructions are provided on how to specifically prepare and gradually introduce an athlete to eccentric maximal strength training.
Thus, our graduates are familiar with the advantages and disadvantages of eccentric strength training and, most importantly, how and with which target groups it can be effectively used.


 


  • GENERAL
  • BACKSQUAT
    • Starting position
    • Middle position
    • End position
  • DEADLIFT
    • Starting position
    • center position
    • End position
  • BENCHPRESS
    • Starting position
    • center position
    • End position
  • INTENSITY RANGES AND APPLICATIONS
    • Intensity
    • Practical applications
    • Eccentric training machine

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Functional Equipment Training

In Functional Training, there is a wide variety of equipment that can be used in a very versatile manner. The choice of equipment is fundamentally based on the clients goals. Therefore, in this unit, participants learn about a large part of the functional equipment and various exercises associated with it, aiming to quickly guide the client to their goal and to implement the right measures through a solid understanding of the equipment.

Ultimate Sandbag
Ultimate Sandbags have many advantages, which will be demonstrated to the participants. They will also be shown the weight and size basics of the Ultimate Sandbag.
Furthermore, participants will learn basic exercises such as Single Leg Deadlifts, Swinging Lunges, Halos, Squat to Push Press, and many more, with indications of the main sources of errors and variations. To enhance understanding, the exercises are supplemented with images.

Wild/Battle Rope
Wild or Battle Ropes have a very wide range of applications, and the training with them has many benefits, which will be demonstrated in this unit.
Basic exercises like Circle, Double Gun, Waves, Flys, Flying 8, etc., with indications of potential sources of errors and variations, will be learned and illustrated with images.

Slam Ball
In Functional Training, the Slam Ball is also a popular piece of equipment due to its many practical advantages.
Participants will gain knowledge about basic exercises such as Squat Throw, Russian Twists, and Low Swinging Throw. In this context, sources of errors and variations will be highlighted.

Suspension Trainer
Participants will also learn basic exercises using the popular Suspension Trainer, both with evenly clipped resistance cables and with unbalanced resistance. These exercises include High Rows, Chest Press, Squats, Sit-Ups, Crab Walks, Slap Shots, and others. Sources of errors, variations, and options for increasing the difficulty of the exercise will be discussed.

Equalizer
The benefits of training with the Equalizer and basic exercises will be covered in this unit. Basic exercises include Knee Lifts or Single Knee Lifts, the L-Sit, Single Leg Lunges, and many others. These will also be presented with variations and main sources of errors, supplemented with images.

 


  • INTRODUCTION TO THE TRAINER ROLE IN FUNCTIONAL EQUIPMENT TRAINING
    • Importance and responsibilities of the trainer
    • Ethics and professional behavior
  • EQUIPMENT BASICS
    • Functional training equipment
    • Kettlebells
    • Medicine balls and slam balls
    • Resistance bands
    • TRX and suspension trainers
    • Battle Ropes
    • Rip trainers
    • Parallettes
    • Flowin
    • Sandbag
    • Tire
    • Correct choice of equipment
  • EXERCISES WITH SMALL EQUIPMENT
    • Kettlebell
    • Medicine balls & slam balls
    • Resistance bands
    • TRX and suspension trainers
    • Battle Ropes
    • Rip trainers
    • Parallettes
    • Flowin
    • Sandbag
    • tires
  • IMPLEMENTATION OF TRAINING SESSIONS
    • Planning and structuring courses
    • Adapting the training to different fitness levels
    • Integration of functional equipment into existing training plans
    • Various training options: HIIT, Tabata
    • Example of a HIIT training session
    • Example of a Tabata training session
  • CORRECTION AND INSTRUCTION TECHNIQUES
    • Demonstration and visual aids
    • Verbal instructions and their effect
    • Hands-on corrections and their ethics
  • SAFETY MANAGEMENT AND RISK PREVENTION
    • Risks and safety protocols
    • Preventive measures and emergency plans

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Functional Mobility

Functional Mobility forms the basis for moving freely and unhindered, as well as the foundation for functional strength.

In the Functional Mobility unit, participants learn about the differences between traditional flexibility training and functional mobility training and how these can be combined and applied to benefit clients. Our body must be viewed as a three-dimensional system in which everything is interconnected. We adopt this holistic approach in Functional Mobility Training. This means that in mobility, far more factors than just muscle flexibility are crucial. Body awareness, or the entire sensorimotor system, also plays a significant role in movement quality.

In the practical part, various static and dynamic stretching methods, fascia training, and mobility exercises are introduced and performed. The main focus is on the correct approach and practical application of fascia training techniques. Another focus is the dynamic stretching method PNF stretching, which improves both flexibility and strength in the end ranges of motion.

Overall, participants gain the ability to improve movement range and movement quality through various measures and incorporate them into movement patterns in the long term.


  • STRAINING
    • Static stretching (active/passive)
    • Dynamic stretching (active/passive)
    • Important muscle groups
    • Stretching routines
  • FASCIA TRAINING
    • Nature of fasciae
    • Force transmission through fasciae
    • Practical exercises for fasciae
    • Effects of fascia training
  • PNF-STRETCHING
    • What is PNF stretching?
    • Methods: Contract-Relax, Antagonist-Contract, CRAC
    • Practical application
  • MOBILIZATION
    • Correct mobilization of the spine
    • Mobilization of the extremities
    • Practical exercises

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Functional strength exercises

In this unit, participants first receive a theoretical introduction to functional strength training and learn what is meant by functional strength.

They learn about the equipment commonly used in functional training and basic movement patterns such as pulling, pushing, lifting, etc. The interdisciplinary nature of functional training is highlighted, along with how to correctly assess maximal strength. The importance of knowing these concepts is also explained. The most important exercises are then explained individually.

Bench Press
At the outset, participants identify which muscles do the majority of the work and which stabilizers are involved in bench pressing. They learn the technique, correct grip, and in this context, the term "Suicide grip," as well as the proper positioning of elbows, shoulders, upper back, and foot placement. Attention is also given to breathing. Additionally, the concept of Touch and Go Reps and Assistance Work in relation to bench pressing, along with its variations, is explained.

Rowing
In rowing, the primary movers, i.e., the muscles doing the main work, and the stabilizers are introduced, and the correct execution of the movement, including notes on grip width, is illustrated. Variations of rowing are also discussed.

Deadlifts
The introduction to deadlifts covers the mechanical basics such as stability and load. The hip and knee extensors, as well as muscles contributing to the stabilization of the spine and shoulder blades, are discussed and depicted. The starting position and other important aspects before the lift-off are explained. The movement execution is discussed in detail, with common errors highlighted, along with explanations on how to avoid them. Participants compare the heaviest deadlifts and learn about deadlift variations and assistance work.

 


  • THEORETICAL BASICS
    • Introduction to functional training
    • Aims & learning content
    • Definition of terms
    • Goals and effects of functional training
    • Basic movement patterns
  • INTRODUCTION TO THE BASIC EXERCISES
    • Special methodology
    • Correct determination of maximum strength (1RM)
    • Cross-sport training
    • Assistance work and variations
    • Safety and technique
  • PRACTICAL EXERCISES
    • Bench press
    • Shoulder press
    • Barbell row
    • Squat
    • Deadlift
    • Knees to Elbows
    • Barbell Rotation

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Functional training basics and rules

Introduction to this topic begins with a general definition of what functional training means, what qualifies as "functional," and what distinguishes this type of training. The various movement planes as well as muscles, fascia, and chains are explained. The unit is then divided into Sensory-Motor Training, Strength Training, Functional Strength Training, and Dynamic Core and Supportive Strength Training.

Sensory-Motor Training
Participants learn what sensory-motor training is and receive an explanation of local stabilizers and global muscle structures. There is also a muscle classification. The goals of sensory-motor training are explained, and the training intensity of such training is determined. After this unit, participants should be familiar with the terms closed and open kinematic chains.

Strength Training
An explanation of what strength training is as a means of increasing basic strength and its goals is provided. Particularly, the term ROM and the training principles of ROM training, as well as its importance for various tissues, joints, cartilage structures, and muscles, are given special attention in this part of the unit. Additionally, participants learn about load norms and improving flexibility through strength training.

Functional Strength Training
Fundamentals and principles of training in muscle chains are presented, along with examples. The stress situation, risk of injury, loss of performance, and training methodological approaches to single-leg support phases are extensively discussed. Various muscle chains such as medial, lateral, or ventral are shown, and practical-methodical exercises are demonstrated.

Development of Core Strength
In this part of the unit, special attention is given to the concept of intermittent training and how it can be implemented in practice. Additionally, intermittent training also addresses the performance range.

Dynamic Core and Supportive Strength Training
In the last part of this unit, participants learn theoretical and anatomical basics of core and supportive strength training, and the functioning of the muscles is discussed. Furthermore, numerous examples of eccentric training are provided.


  • INTRODUCTION TO FUNCTIONAL TRAINING
    • Definition and meaning
    • Aims and principles of functional training
  • SENSORIMOTOR TRAINING
    • Basics and goals
    • Exercises for local and global stabilizers
  • STRENGTH TRAINING
    • Increasing basic strength
    • Hypertrophy training
    • Functional strength training in muscle chains
  • CONDITIONAL DEVELOPMENT OF CORE STRENGTH
    • Basics and training methods
    • Dynamic trunk and core strength training
  • TRAINING PRINCIPLES AND EXERCISE DESIGN
    • Learning basic exercises
    • Progression from simple to complex exercises
    • Exemplary exercise structures
  • SPECIAL TRAINING CONCEPTS
    • Intermittent training for endurance and strength
    • Eccentric training and its applications
  • ANATOMICAL AND PHYSIOLOGICAL PRINCIPLES
    • Muscular and connective tissue adaptations
    • Importance of the complete ROM (range of motion)

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Functional movement analysis of the musculoskeletal system
Every chain is only as strong as its weakest link. Due to dysfunctions, asymmetries, and restrictions in the range of motion, many individuals experience discomfort in both the passive and/or active musculoskeletal system, increasing the risk of injury or premature wear and tear. In the Functional Movement Analysis unit, participants learn why daily routines, poor training, or prior injuries affect mobility, stability, and connective tissue, leading to dysfunctional movement patterns. Through the Functional Movement Screen (FMS), participants become acquainted with a tool that allows a trainer to identify existing deficits, correct them, and help clients avoid injuries and overloads in the long term. The Functional Movement Screen encompasses fundamental movement patterns, motor control within movement patterns, and the execution of basic, non-sport-specific movements. With this movement test, mobility and stability in the ankle, knee, hip, shoulder joints, and spine, as well as neuromuscular control, can be assessed. The FMS includes 7 fundamental movement patterns, enabling the detection of weaknesses, imbalances, asymmetries, and limitations. In the practical part, the FMS is performed and evaluated by each participant, uncovering possible deficits and allowing participants to refine their observational skills through mutual assessment. Finally, based on the test results, it is essential to recognize weaknesses, identify corrective patterns, and integrate them into a targeted training cycle.

  • FUNCTIONAL MOVEMENT ANALYSIS
    • Functional Movement Screen (FMS)
    • Sequential development
    • Mobility or stability
    • mobility
    • Stability
    • Joint-by-joint approach (Gray Cook)
    • Performance and training - the pyramid
    • Functional Movement Screen (FMS) implementation
    • FMS exercises in detail
    • Shoulder Mobility
    • FMS - Evaluation

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Functional core and support strengthening

The trunk muscles essentially have two tasks. On the one hand, they protect the body against external forces, and on the other hand, they are the center of strength development and transmission for the extremities.

We all need trunk strength for an upright posture and for everyday activities. For athletes pushing their physical limits, the trunk is a stable support corset that delivers power to the extremities and plays a crucial role in injury prevention.

In the unit on Functional Core and Stability Training, participants learn why isolated training of the abdominal muscles does not provide significant benefits, but rather a combination of many muscles is responsible for a stable core.

Unfortunately, many people lack the necessary trunk stability and control, which can lead to problems in daily life and sports. Many recreational athletes are affected by this, mistakenly believing they have good trunk stability. However, the central nervous system plays a significant role in a stable core through coordinated activation of the trunk muscles.

In the practical part, a test battery for assessing trunk strength is presented, and the methodical exercise progression from beginner to sport-specific trunk strength training is conducted.


  • MOBILIZATION
    • Correct mobilization of the spine
    • Mobilization of the spine
      • Flexion
      • Extension
      • Lateral flexion
      • Rotation
  • DETERMINING TRUNK STRENGTH
    • Activating the local muscles
    • Tension control of the local muscles
    • Activation of the global muscles with tension control of the local muscles
    • Functional training while maintaining stability
    • Tests to determine trunk strength capability
      • Level 1, 1+, 2 and 2+
      • Ventral, dorsal and lateral
      • Static load and breaks
  • EXERCISE SUMMARY
    • Ventral chain
    • Dorsal chain
    • Lateral chain
  • POSTURE
    • The right training for the respective posture
  • CORRECTIVE TRAINING
    • Incorrect posture vs. correct posture

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HIT training and training programs

Health and fitness are increasingly a matter of time. Many people abandon their training shortly after starting or never begin at all, using lack of time as an excuse.

However, consistency in training is important!

Therefore, High-Intensity Training (HIT) offers a solution to the time problem. Participants learn what HIT training is and where it is primarily applied.

HIT originated in bodybuilding and is a training method to effectively train muscles with greatly reduced time investment. One basic principle is very slow movement execution with a special emphasis on the eccentric phase, often done in only 1 to a maximum of 2 sets.

In this unit, HIT training is compared with other training methods, and the advantages and disadvantages in terms of execution, muscle building, and strength gain are explained. Additionally, participants learn how to structure HIT for different target groups and are introduced to additional intensity techniques to optimize the training stimulus for well-trained individuals.

In the practical part, participants plan a high-intensity training session and take on the role of both trainer, practicing guidance, motivation, and correction, and athlete, gaining personal experience with high-intensity training. This unit introduces participants to another specialized training method to introduce new stimuli and how to implement them in practice with various target groups.


  • GENERAL
    • Definition and origin of HIT
    • Application in competitive sports and for fitness and recreational athletes
  • TRAINING METHOD APPROACH
    • Target group-oriented planning
    • Prioritizing the quality of movement
  • THE 4 LOAD LEVELS
    • Level 1: Submaximal repetitions
    • Level 2: Maximum number of repetitions
    • Level 3: Training to muscle failure
    • Level 4: Maximum repetitions with intensity techniques
  • OPTIMAL TRAINING SEQUENCE
    • Sequence of an HIT training session
      • Mobilization and cardiovascular stimulation
      • Short dynamic stretching
      • Toning
      • Main part
      • Cool down
  • TRAINING SESSION
    • Training frequency
    • Full body method
    • Split method
    • Exercise duration and intensity
  • INTENSITY TECHNIQUES
    • Reduction sets
    • Partial repetitions
    • Rest break training
    • Intensive repetitions
    • Post-fatigue
    • Reduction
    • Negative repetitions

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Plyometrics und Agility

The unit Plyometrics and Agility focuses on specific training forms aimed at improving the explosive power, reactive power, and agility of athletes. Every athlete can benefit from these methods. These training methods are particularly important in athletics, team sports, martial arts, and skiing. The most famous example is plyometric training using the Plyo-Box named after this training form. However, there are also various options for training reactive power in the upper body.

This training form is based on the Stretch-Shortening Cycle (SSC) of the muscle-tendon apparatus. It takes advantage of the stretch reflex and the associated stored energy to generate more force when actively activating the muscle-tendon complex.

Since not only muscles but also tendons and ligaments are stressed, they can also be strengthened, thereby minimizing the risk of injury. However, the top priority of these training methods lies in improving the performance of athletes.

Participants learn the exact processes of an SSC and the structural requirements for a well-functioning SSC. They are provided with a wide range of exercises with methodical structure to increase reactive power and agility.


  • PART: PLYOMETRICS
    • General information
    • Basic exercises
      • Counter Movement Jump
      • Ankle hops
      • Drop Jump
      • Jumping Push Up
      • Burpee
    • Small equipment
      • Rip Trainer
      • Suspension trainer
      • Other small equipment (plyoboxes, mini hurdles, parallettes)
  • PART: AGILITY & COORDINATION
    • General information
      • Definition of agility
      • Aims of agility training
      • Coordinative skills
    • Small equipment
      • Coordination ladder
      • Exercise variations with small equipment
    • Agility training
      • Mirror drills
      • Cone Drills
    • Agility tests
      • T-Test
      • Illinois Agility Test
    • Training planning and setup

Show chapter

Our quality feature - state-certified

Training certification

The basic module Sports Competence is approved by the German Central Agency for Distance Learning (ZFU) under the following number: 7324018c. The ZFU is the central authority for distance learning in Germany and works on the basis of the Distance Learning Protection Act (FernUSG). It decides on the approval of distance learning courses nationwide in order to guarantee a technically correct and generally professional distance learning course.

ZFU Siegel

Institute certification

As a recognized institution in adult education, our curricula are regularly evaluated and recognized by state institutions and funding bodies. We are constantly striving to exceed current quality standards in order to guarantee you the best possible training. Convince yourself of our certifications.

www.tuv.at

oe-cert.at

Funding & educational leave - how it works

Can I get funding for my training?

There are a variety of funding options for training courses at the Flexyfit Sports Academy. State-specific and EU funding as well as tax-related options form the basis for this.

However, we would like to point out that the respective funding body is solely responsible for deciding on the allocation or amount of funding.

We will be happy to help you find a suitable funding body and compile all the course information you need for a funding application. You must submit the application itself to the funding body.

You can find an overview of the most important funding bodies here.

How does the funding work?

Depending on the funding institution, the training costs are either paid directly after the funding application has been confirmed (e.g. AMS) or reimbursed in full or in part after successful completion of the training (e.g. waff). Please contact the funding institutions yourself to find out how the funding works.

Can I take educational leave for the course?

Yes, the majority of our courses are suitable for educational leave.

If you want to continue your education without terminating your employment, you can arrange educational leave with your employer. This means you will be released from work for the duration of your training.

Plan your educational leave with us now! We will be happy to clarify your individual training requirements with you in a personal, non-binding consultation.

How does educational leave work?

You can take your educational leave for a maximum of 1 year within 4 years - there are 3 options:

  • Educational leave spread over 12 months
  • Educational leave split up, but each part must last at least 2 months. The parts must be taken within 4 years.
  • Educational leave with part-time educational leave spread over 2 years

It is important that your employer agrees to you taking educational leave. You must provide evidence of the training plans issued by us to the extent of 20 hours per week in the case of full-time educational leave, or at least 10 hours in the case of part-time educational leave.

You must regularly provide evidence of the progress of your training. For example, in the form of examinations or confirmation of attendance, which you will receive from us.

Career afterwards - how to continue after training

What does a functional trainer do?

For the most part, functional training does without traditional strength training equipment. A lot of training is done using your own body weight, often on unstable surfaces. Above all, however, the use of small functional equipment such as kettlebells, battle ropes, etc. is very important. Mobility, stability and speed are important focal points in functional training.

As a functional trainer, you teach customers the correct execution of exercises with small functional equipment. Kettlebells in particular have a high potential for injury if used incorrectly, which is why care must be taken to perform them correctly. Exercise progression without equipment is also an issue for functional trainers. Which exercise variations can be chosen if customers have difficulties with an exercise or if it is too easy? A trainer also puts together training plans for their clients. One advantage of functional training is that several muscle groups are trained at the same time. This makes training faster and more effective, but also has the potential to overload the customer. A good training plan is therefore the be-all and end-all of training.

Where do functional trainers work?

With the Functional Training diploma, you can work in a sports club, for example, both for injury prevention and for athletic support in preparation and during the season.

Of course, you can also hold personal training sessions and group courses. However, if you are aiming to work in a gym or train your clients in classic strength training, our fitness & personal trainer courses are the better choice for you!

Another option is to train individual athletes to achieve new peak performances through targeted strength training.

How can Flexyfit help me find a job?

We regularly list job advertisements from fitness studios on our sports career platform. There you can apply directly for jobs as a fitness trainer, branch manager, instructor or studio employee.

sportkarriere.eu

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Available course variations

Functional Strength Master Trainer

Highlights

Language of Instruction

Course Module

Fitness Fundamentals

Fitness basics (presence)

Fitness Fundamentals Full HD Video Lessons

Specialist module Full HD learning videos Functional trainer

Course Module Full HD Video Lessons

Learning Type / Learning Method

Course Modality

Study Method

Auditory & Visual Learning Style

Communicative & Kinesthetic Learning Style

Study Timeframe

Study Support (# all-inclusive)

Text & Presentation PDFs

Lectures Bookable as Classroom Units

Support via Online Campus, E-mail, Chat, Tel.

WhatsApp & On-site Support

Test/Dummy Exam

Bonus Modules

NADA Austria

Altitude Training - Prof. Dr. Weineck

Exam/Completion

Fitness Fundamentals Theory Exams Online

Final Exam

Certificate in DE, EN or ES

Certificate accepted worldwide & never expires

Academy Account (# all-inclusive)

Lifetime Access to Online Campus

Free Demo Account / Trial Package

Certificate Copy as Downloadable PDF

Certificate with Verification via QR-Code

Financial Aid

Financial Aid/Grant Opportunities

Paid Educational Leave (AT)

Grants for Businesses

Grants for Self-Employed Persons

Course Advising

Cost Estimate for Financial Aid Provider

Benefits

Job Openings Mailing List

Comprehensive Training Opportunities

Absolute Best Price & Service Offer

course

Online Courses

€ 1.890,-

EN

online + expert discussion

optionally bookable

314

314

online

visual

recommended

suited

flexible

bookable

flexible date

up to 100%

non-binding

course

Classroom Courses

€ 2.590,-
Show all dates

EN

classroom course group

optionally bookable

314

bookable

online/presence

visual/motoric

well suited

well suited

flexible + dates

bookable

flexible date

up to 100%

non-binding

course

One2One

€ 3.090,-

DE, EN

private lessons

included

314

One2One

visual/motoric

suited

recommended

individual

included

individual

up to 100%

non-binding

Basic information on the learning variants:

  • The training content is the same for each learning variant
  • The examination period, duration of training and examination procedure are independent of the learning variant
  • You can upgrade from distance learning to face-to-face or individual tuition. Individual module blocks can also be booked
  • With the "face-to-face course" learning option, you can book and complete individual blocks in private lessons
  • The final certificate does not differ, regardless of which learning variant you have completed the course in
  • Your Academy account and the learning content will stay with you for the rest of your life
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vor 2 Tagen
Auf Vollzeit-Berufstätige wird besonders Rücksicht genommen. Die Aufbereitung der Lernunterlagen (in der Kombination Buchform, Folien und Videos) ist großartig. Ein wirklich tolles Team, sympathische und professionelle Vortragende, insgesamt ein top Ausbildungsinstitut, das ich jedem nur sehr weiterempfehlen kann. ⭐️⭐️⭐️⭐️⭐️
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Interessanter und sehr umfangreicher Kursplan, kompetente Betreuung, sehr nettes Team, ganz einfach TOP und jederzeit gerne wieder.
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Schnelle Antwort auf alle Fragen.
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Schnelle Beratung, Top Service
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07.11.2023
Sehr gute Unterstützung durch dem Personal, sowohl telefonisch als auch per Mail. Besonderen Dank an Sarah
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17.10.2023
Ganz tolles Angebot und Service... jederzeit gerne wieder.
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12.10.2023
Nett,
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07.10.2023
Schnelle unkomplizierte Anmeldung. Ratenzahlung perfekt und man kann sich das lerntempo selbst anpassen
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Sportkompetenz + Fitnesstrainer B-Lizenz sind ein sehr umfangreicher Kurs, in dem jede Menge Wissen vermittelt wird, welches dem aktuellen wissenschaftlichen Stand entspricht. Man bekommt einen Gegenwert für sein Geld. Der Schwerpunkt liegt auf dem Maschinentraining. Neben bekannten Übungen, werden auch interessante Spezialübungen gezeigt. Was ich etwas vermisst habe sind klassische Hantelübungen (z.B. Kurzhantelüberzüge, Kreuzhebevarianten, Kniebeugen, Bankdrücken, Stirndrücken, SZ-Bizepscurls,... usw.), welche meiner Meinung nach insbesondere für Anfänger etwas besser geeignet sind als einige der gezeigten Kabelzugübungen. Was leider ebenfalls zu kurz kommt, sind Übungen für die Bauchmuskulatur. Hier bitte nachbessern. Auf Nachrichten wird sehr schnell reagiert. Für das Fachgespräch habe ich innerhalb von 24 Stunden einen Termin bekommen. Ich werde auf jeden Fall weitere Kurse machen. Alles in allem kann ich den Kurs sehr empfehlen.
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22.06.2023
Alles 👍
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10.05.2023
Alles ist gut vorbereitet, die Kurse, die Mitarbeiter, perfekt.
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10.05.2023
Die begleitung in eure Welt war sehr klar und deutig. Die mitarbeitarin hat mich von anfang an begleitet mit telefonate wo sie an alle meine fragen ein antwort gefunden hat. Und auch bei umstellund des Gutschein kauf haben mich die mitarbeiter sofort geholfen
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25.04.2023
Aufbau, Unterlagen und Videos sind top, wenn man etwas benötigt reagieren sie schnell.
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15.04.2023
Super Team, kompetent, geduldig und immer freundlich
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07.04.2023
Kompetente Auskunft, gute Organisation super Kursangebot
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Tolle Academy
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Klasse Ausbildung, qualifiziertes Personal, guter Service
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Die Module sind sehr lehrreich gestaltet. Zudem sind die Videos sehr gut dargestellt und verständlich.
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Vielseitiges Kurs- und Ausbildungsangebot in dem auch verschiedene Richtungen kombiniert werden. Ganz toll!
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author-phto
Zoe Alina

2 weeks ago

Very well organized team, uncomplicated operation of online lessons, versatile informative script :) All in all top!

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Susi Sorglos

2 weeks ago

I am very impressed with Flexyfit, always nice and helpful people. Very sympathetic. Thank you very much for your great support.

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Anna Kober

3 weeks ago

Great training and super nice people. You can tell how much emphasis is placed on conveying the necessary knowledge to the course participants in an understandable way. I was even kindly allowed to take a course completely free of charge after there were somewhat problematic and disruptive participants in my group. I will 100% take more courses with you in the future because learning is extremely fun, especially thanks to the friendly staff!

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Brigitte Moser

3 weeks ago

The entire flexyfit team is extremely friendly, prompt and helpful. The lecturers are competent and respond to the course participants. All learning materials were provided clearly and in sufficient detail. The additional videos mean there is something for every type of learner. All in all, the training and exam went well. I can definitely recommend flexyfit and will be happy to book and recommend further training courses with you again!

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safa alj

a months ago

A great team - competent, friendly, always helpful and supportive - provided excellent support for the practical training. We recommend! :)

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Great support and extensive course content. We recommend!

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Florian Reining

a months ago

I really enjoyed training to become a B-license fitness trainer there. The teaching materials provided are great and flawless. I learned a lot of new things there and always enjoyed what I was doing. The team is great and is always there for you if you have any questions!

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The best thing that could have happened to me is this academy. Access to participants is excellent. All employees are very competent, very professional and very friendly. A person can learn so much that it is indescribably good. I would recommend it to everyone. When I arrived in Austria I was looking for something like this and luckily I found this academy and signed up for the course without hesitation. Everything we get in return is worth 100 times more than what we pay. Indescribable experience, indescribable people, once again and 1000 times I say: Thank you for everything, thank you for this indescribable experience. THANK YOU, THANK YOU, THANK YOU

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Magdalena Bartosch

a months ago

I was able to learn a lot of new things as part of my training at the Flexyfit Academy and was able to take on a new, demanding challenge with my chosen course. The structure of the training courses is very understandable and clear, so that you can master the distance learning course on your own without any problems. If there were any questions, ambiguities or isolated problems, the Academy team was always quick to help and we could always find a common solution. Here and there I would have liked a little more practical relevance. Nevertheless, I always felt very comfortable, had great speakers and with my degree as a qualified medical sports coach, many new doors are now open to me :)

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Stefanie Graf

2 months ago

I was able to complete my chosen course very well and quickly. The team is very quick and courteous and you are always offered a good solution if there are any uncertainties. I will book again when I get the chance and can recommend the academy!

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