our range
We look after our athletes all around - from nutrition to sleep to discipline - so everyone achieves their wishes and goals:
Girls only
The title says it all!
In this training, you will train in an all-women group based on your personal goals and resolutions. It does not matter whether this is in the martial arts sector or more related to fitness.
Ground fighting
When it comes to ground combat, the name says it all. The point is that you can block the opponent (without hitting) and hold onto a grip. This will force the opponent to surrender. There are countless ways to get a training partner to tap out…. .... In order to be able to use all of this correctly, you not only need strength but also a good portion of coordination, discipline and stamina.
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Self defense training
In a self-defense lesson, we will simulate everyday situations such as verbal attacks, scuffle or even punch attacks. The goal is to appear confident and to control the conflict. The force plays a subordinate role. It is important to be able to use the right technique. Regular practice is a basic requirement for achieving the necessary security in critical situations. Real possible situations are simulated in suitable locations.
AquaFit
In this form of training everyone gets their money's worth.
In this training program, we dedicate ourselves to the deep muscles and then specifically focus on certain muscle areas. These are exclusively health-friendly exercises. The big advantage: In the water you only load your body with 40% of your own body weight.
Boxing
Boxing is a martial art in which two people fight each other with their fists under set and fair rules. The aim is to hit the opponent as many times as possible or to knock them out of action.
Our training does not aim to knock out the respective partner in sparring. It's primarily about learning the right techniques.
Body forming
Bodyforming is based on the principle "LESS IS MORE", so we rarely use weights in training programs. So it is health-promoting and the long-term shape of the body is more likely to be ensured. You start at the foot, go to the torso and work your way up to the head. Suitable for all ages.
High intensive training HIT
If, instead of three sets of repetitions, only one high-intensity set of each exercise is performed, it is called high-intensity training (HIT). With this one HIT set, more repetitions and slower movement sequences are performed. The negative force is trained in a pronounced way.
Freeletics
Freeletics is a training method in which you only train with your own body weight. In a Freeletics training program, strength and endurance are trained at the same time by given exercises in certain time intervals. The training takes place outside at various locations with freely accessible infrastructure. E.g. on a playground or playground as well as other suitable places.
MMA
In this variant, all martial arts flow together into one sport. This goes from ground fighting to standing, even to jumping combat. But not only martial arts come together, but also many other sports elements such as swimming, running, fitness, coordination, etc .... All of these combinations make an MMA athlete a top athlete.
Strength / endurance training
Specially adapted training with the aim of massively increasing strength and endurance. The training often starts in the AOS studio and also leads outside to different places and places such as forests, sports fields, etc. The training program is always individually tailored to the participants.
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Outdoor training
In this training we work in a combination of strength / endurance and athletic coordination. It is always trained in the great outdoors. Depending on the group's wishes, there are different variants to bring you to the maximum training level for you. Methodically, for example, flights of stairs, training playgrounds, field, forest or road training (let yourself be surprised) are used.
agility
When it comes to mobility, it is important to have good, stable muscles. In order to be able to build up this stability as well as flexibility in a targeted manner, the program is structured according to the participant, weight, size and age. Since the effectiveness of training is very important, we also work closely with physiotherapists in this area in order to make the elasticity of the muscle even more efficient.
Crossfit
Weightlifting, sprinting, self-weight exercises and gymnastics are combined here. At the same time you shape your mind and learn to overcome your weaker self in every training session. A coach will pay attention to the correct posture and execution and, if necessary, provide support.
Fitness boxing
Fitness boxing is a fitness-oriented and effective self-defense art. An efficient boxing technique is learned with partner exercises - from attacking to defense, a controlled duel is prepared with counter exercises. The focus of training is on fun, stamina, self-confidence and body awareness. Fast and reactive muscles are built up without hard contact. Of course, a lot of calories are burned in a short time!
Interval training
The purpose of interval training is to achieve a continuous and measurable increase in your own performance. In addition, the training levels can be further developed with suitable methods, depending on individual needs. The trainings take place indoors and outdoors.
Coordination training
Every training session becomes a challenge for your physical and mental balance. In this area of sport, the good interplay of hearing, memory and determination is an important prerequisite for your training success. We will guide you at the shortest possible distance to reach your goal at the same time under pressure. The training can be carried out indoors and outdoors.
Back fit
Do you want to stay fit, have back problems or just want to do something good for your physical stability? With very little weight and under close observation, you can get your back going with this program. The focus is on stabilization, building up the deep muscles and flexibility.
BodyFit
A program tailored to you and your training goals that will get your body in shape from head to toe.
Whether legs, stomach, back ... your goal is program!
Trainiert wird in Form von persönlichen (Personal Trainings) oder Gruppen-Trainings.